5 Health Benefits of Bone Broth–And How to Make It

Bone broth, a nourishing elixir derived from simmering animal bones (and often meat) in water, has garnered increasing attention for its purported health benefits. Across cultures and centuries, people have revered this culinary treasure for its potential to support the gut microbiome, alleviate inflammation, and even enhance the appearance of aging skin. As its popularity surges, it’s essential to delve into the profound world of bone broth, exploring its rich history, nutritional composition, and the scientific evidence behind its myriad health claims.

The Art of Making Bone Broth

Bone broth, a cornerstone of traditional cooking, serves as a versatile base for soups, stews, and other culinary creations. Its preparation involves boiling animal carcasses, bones, and, occasionally, meat, in water. To optimize the nutrient extraction process, acidic components like vinegar or tomatoes are often added, facilitating the release of vital nutrients from the bones. The addition of vegetable scraps and aromatic ingredients like garlic further enhances the flavor profile. Bone broth’s hallmark is its lengthy simmering period, which can span anywhere from four to over 24 hours. This extended cooking duration plays a pivotal role in the broth’s exceptional nutrient density.

Bone Broth vs. Stock

While the terms “bone broth” and “stock” are frequently used interchangeably, subtle distinctions set them apart. Both start with the simmering of animal bones and, at times, meat in water. However, bone broth stands out due to its protracted cooking time, allowing for a more extensive nutrient extraction from the bones into the cooking liquid.

One of the critical differentiators is collagen content. Collagen, the body’s most abundant protein, imparts structural support and elasticity to bones, tendons, skin, cartilage, and joints. Bone broth emerges as a superior source of collagen, surpassing traditional stock. Furthermore, bone broth offers a significantly higher protein content than stock, rendering it a formidable nutritional powerhouse.

The Multifaceted Benefits of Bone Broth

Bone broth is renowned for its potential to confer various health benefits, including support for joint health, gut well-being, and skin vitality.

1. Joint Support

Collagen, a fundamental structural protein in the human body, plays a pivotal role in the formation and maintenance of skin, bones, tendons, and ligaments. Notably, collagen-rich foods have been studied for their potential to alleviate joint conditions like osteoarthritis, characterized by the gradual degradation of tissues surrounding the joints.

Bone broth introduces collagen into the body, potentially aiding in the repair of joint damage and amelioration of arthritis-related discomfort. It’s crucial to note that while research has largely focused on collagen supplements for joint pain management, bone broth serves as a natural source of this vital protein. Furthermore, bone broth contains amino acids, such as glycine and proline, which are integral for the creation of connective tissues like tendons and ligaments.

Many bone broth recipes incorporate healing herbs and spices, like turmeric, renowned for their anti-inflammatory properties. For instance, a systematic review of ten studies demonstrated the efficacy of turmeric in enhancing knee function and reducing pain in individuals with osteoarthritis.

2. Gut Health Support

Bone broth is an excellent source of glutamine, an amino acid that contributes to the structure and function of the gastrointestinal tract’s lining. Glutamine’s potential to reduce gut inflammation and maintain gut integrity makes it a valuable component of bone broth. While research on the direct impact of glutamine-rich bone broth on the gut microbiome is ongoing, opting for nutrient-rich bone broth over processed proteins like deli meats or sausages can be a prudent choice to promote gut health.

3. High-Quality Protein

Protein is the bedrock of a well-rounded diet, fueling metabolism, fortifying cellular structures, facilitating intercellular communication, and safeguarding against pathogens. Bone broth distinguishes itself with its high protein content, exceeding that of conventional stock. The extended cooking duration enhances the extraction of protein from animal bones, making bone broth a notable protein source. While the exact protein content varies based on the preparation method and the chosen brand, a cup of bone broth typically provides around 10 grams of protein.

4. Skin Health and Elasticity

The aging process naturally diminishes collagen production in the body, contributing to the development of wrinkles and reduced skin elasticity. While most research has centered on collagen supplements’ impact on skin health, some studies hint at promising outcomes associated with collagen-rich bone broth. A systematic review of eleven studies reported that collagen supplements demonstrate the potential to facilitate wound healing and delay signs of aging in the skin. Consistent and prolonged consumption of collagen-rich substances, including bone broth, is necessary to observe tangible improvements in skin health.

5. Electrolyte Provision

Bone broth encompasses essential electrolytes like sodium, potassium, and calcium, which play a pivotal role in maintaining fluid balance within the body. These electrolytes contribute to vital functions, including nerve cell signaling, muscle contractions, and hydration regulation.

Bone Broth Nutrition

The nutritional composition of bone broth is contingent upon the specific recipe employed or the brand selected. Carbohydrate content is absent in bone broth unless vegetables are incorporated during cooking.

A typical one-cup serving of commercially available bone broth provides the following nutritional values:

• Calories: 80
• Fat: 0.5 grams
• Protein: 10 grams
• Carbohydrates: 5 grams
• Sodium: 450 milligrams, roughly 20% of the daily value (DV)

It’s important to bear in mind that sodium levels may vary depending on the brand and recipe. Selecting bone broths with lower sodium content or preparing your own allows for greater control over your sodium intake, which can be particularly significant for individuals with hypertension or those needing to limit salt consumption due to specific medical conditions.

Risks Associated with Bone Broth

While bone broth offers a wealth of benefits, it is not without potential risks. The most notable concern relates to its sodium content. Store-bought bone broths, much like other pre-made soups and stocks, often contain elevated sodium levels. Foods that supply 20% or more of the daily value for sodium per serving are categorized as high-sodium foods. Opting for bone broths with reduced sodium content or crafting homemade versions can mitigate this concern, particularly for individuals with high blood pressure or salt-restricted diets.

Additionally, preliminary research has raised questions about the presence of heavy metals, such as lead, in bone broth. Since environmental lead can accumulate in animal bones, prolonged cooking of bones may result in higher levels of these potentially toxic substances. Nevertheless, more extensive research is imperative to comprehend the full scope of any potential risks associated with bone broth consumption.

Crafting Your Own Bone Broth

The process of preparing bone broth is surprisingly straightforward:

1. Utilize leftover bones from poultry, beef, or fish, or acquire bones from the meat department of your local grocery store.
2. Place the bones in a spacious pot.
3. Optionally, add vegetables such as garlic cloves, carrots, onions, and celery stalks.
4. Include two bay leaves.
5. Fill the pot with enough water to immerse the bones (and vegetables).
6. Add a pinch of salt and one to two tablespoons of apple cider vinegar.
7. Cover the pot and simmer for 12 to 24 hours.
8. Allow the broth to cool, then strain out the bones and vegetables.
9. Store the broth in the refrigerator.

Homemade bone broth can be refrigerated for approximately 3 to 4 days or frozen for up to three months.

Incorporating Bone Broth into Your Diet

Bone broth offers a versatile canvas for culinary creativity. Here are several enticing ways to incorporate it into your diet:

1. Sip and Savor: Enjoy bone broth as a comforting beverage, akin to a soothing cup of tea.

2. Elevate Grains: Use bone broth instead of water to cook whole grains like brown rice, quinoa, or farro, infusing them with a richer flavor.

3. Soup and Stews: Leverage bone broth as a hearty base for crafting homemade soups and stews, enhancing their depth of flavor and nutritional value.

4. Create Flavorful Bases: Combine bone broth with coconut milk and an array of spices to concoct a delectable foundation for homemade curries.

5. Blend into Smoothies: Incorporate bone broth or ice cubes made from it into your favorite smoothie recipes, enriching them with extra nutrients.

It’s important to note that bone broths can be derived from various sources, including beef, poultry, fish, or a combination of animal origins. Each type offers a distinct flavor profile, allowing you to select the one that best aligns with your preferences or the intended culinary application.

Bone broth, celebrated for its potential to promote a healthy gut microbiome, alleviate joint pain, and rejuvenate the skin, has emerged as a cherished addition to modern diets. Its high collagen content, nourishing amino acids, and beneficial minerals make it a formidable contender in the realm of nutrition. However, it’s imperative to acknowledge that bone broth is not a panacea; rather, it should be integrated into a holistic approach to health. Due diligence regarding sodium intake and potential heavy metal contamination is advised, particularly for individuals with specific dietary requirements.

Embrace the art of crafting your own bone broth, and relish its myriad culinary applications. Whether sipped as a comforting beverage or employed as a foundation for savory dishes, bone broth invites you to explore its depths of flavor and potential for enhancing overall well-being.