Let's Talk About Bone Broth

Call it stock – call it soup – call it bone broth; call it whatever you want, but to be clear; bone broth is not new. It’s been on almost every corner of our planet for hundreds, if not thousands of years. Almost every culture throughout all of history has a strong and long history of making broth.

Broth is both an inexpensive food source, and a traditional medicine and it has long been valued as a tonic from everything such as the common cold, healing joint conditions and digestive disorders for a very long time.

What exactly is Bone Broth and Why is it Good for Me?

When bones are boiled for a really long time generally along with vegetables, herbs and spices. These bones release a variety of powerful nutrients, including;

1. Calcium, magnesium & phosporus
   These minerals supply us with the raw materials it needs to build strong and healthy cells all throughout the body.
   
   
2. Collagen & gelatin
   These nutrients in particular the reason why bone broth is so beneficial for the health of the joints, hair, skin and nails. Collagen from bones is broken down during the cooking process into another protein called gelatin. Gelatin is the reason why bone broth congeals when it is stored in the fridge. Gelatin, together with vitamin C has been found to be particularly heaing for the joints and tendons. 
   
   
3. Amino acids such as glycine, arginine, leucine, proline
   Bone broth is jam packed with amino acids – things like glycine, arginine, leucine, proline. These amino acids serve as ‘building blocks’ to help repair the body and also support and amplify our natural detoxification and collagen production. This is critical for all healing in the body.
   
   Amino acids supress inflammation, and bone broth should be a key consideration for anyone with chronic inflammation or an auto-immune condition. Glycine in particular enhances our digestion by stimulating the production of stomach acid and is also critical for the healthy functioning of the central nervous system. In the brain, it produces a calming effect whilst the amino acid proline works to break down plaque build-up in the arteries and support cardiovascular health.
   
   
4. Protein
   Bone broths contain an amazing amount of protein, with up to 20g of protein per serve with some broths. Broth is going to be 100% bioavailable for your body; meaning it’s in a form that your body recognises and understands so it will naturally want to absorb and assimilate it as much as possible!

Maybe you’re not keen to stink up your kitchen all that much on a regular basis and make your own broth? No problem – there are fantastic products available from brands such as Nutra Organics and Gevity that have done the hard yards for you so all you need to do is add your favourite bone broth product to any recipe you would normally add a stock cube and in seconds you will have all the nutritious benefits from bone broth without any of the time and preparation.

What are the Benefits of Bone Broth? 

• May Help you Sleep Better
  This is thanks to glycine and it’s link to GABA. Glycine is an inhibitory neurotransmitter which helps to calm your brain and reduce anxious thoughts and promote good quality, restful sleep.
  
  
• Great for your Gut
  Bone broth is rich in glutamine which can help to heal and seal the mucosal lining of your stomach which is so important for repairing the gut.
  
  
• Stronger bones, joints & muscle
  
  
• Detoxification
  Rich in important amino acids such as glycine, arginine, leucine, proline that support the bodies’ natural detoxification processes.
  
  
• Glowing Skin, Hair, Teeth & Nails
  Bone broth is a potent source of collagen which declines as we age (anywhere from 25 onwards) and is needed in good amounts to promote healthy hair, teeth & skin.

Do I Need Organic Bones?

It is always recommended to use organic, grass-fed animals or wild caught fish when making your own bone broth, or when you buy it from a supplier. Bones from conventionally raised animals can contain harmful substances that can leach into the broth and can be detrimental for out health; think pesticides, herbicides, antibiotics, hormones. So it is crucial to choose bones from healthy animals always!

How do I Make Bone Broth?

Ingredients

• Bones from 1 or 2 chickens or leftover bones from other animals
  Try to include parts of the animal that are rich in connective tissue and gelatin such as feet, knuckles & neck
• Onion
• Carrots
• Celery
• 2 TBSP Apple Cider Vinegar
• Optional spices; Bay leaf, peppercorns, star anise, ginger, Turmeric

Utensils and cookware

• Slow cooker or large stock pot
• Sieve/strainer to remove the pieces when the broth is ready
• Glass jars for storing

Prepare

Add all the bones to a large stainless steel or ceramic stock pot/slow cooker. Cover and fill the pot with pure, filtered water. Add vinegar (this helps to leach the nutrients from the bones).

Heat to a boil and then reduce the heat to simmer. If using a slow cooker, heat on high for 1-2 hours, then reduce heat to low once the broth is boiling. Let simmer for remaining cooking time. The longer the bones are simmered, the more nutrients will infuse into the water. Simmering guidelines:

• Beef broth: 48 hours
• Chicken or poultry broth: 24 hours
• Fish broth: 8 hours

Add water as necessary. Once the broth is ready, remove from heat and let cool slightly. Strain using a fine metal strainer and discard all the bits of bone and vegetables. When cool enough, store in glass jars in the fridge for up to 5 days, or freeze for later use.