What is Bone Broth?
Bone broth may just be the first “superfood” in the Paleo community, and you may be wondering “what’s so special about broth?” But the difference is in how the broth is prepared. This makes all the difference in whether it can truly be called a “superfood”.
Now bone broth isn’t just your regular stock made after a few hours of simmering a chicken carcass on the stove. Bone broth’s real benefits come from simmering the bones for up to 72 hours, which allows the marrow to be cooked down and the minerals to be released.
Benefits of Bone Broth
Broth made from bones and joints contains several nutrients that help strengthen your own skeletal system. Believe it or not, bones are actually pretty rich in protein — close to 50% protein by volume. The collagen from the bones, tendons, and ligaments are broken down during the cooking process and turned into gelatin, which is actually a protein (Hint: properly prepared broth congeals in the fridge due to gelatin). Gelatin contains several important amino acids, such as proline and glycine.
These amino acids allow your body to rebuild your own connective tissue, especially tendons and ligaments, which, as I’m sure you know, are important for your health and strength. If your muscles are strong, but your connective tissues are weak, this can elevate the risk of injury. Also, as we age it’s important to maintain connective tissue health to reduce the risk of aching joints. (1)
Bone broth is also rich in glycosaminoglycans (GAGs), a family of carbohydrates found in bones and connective tissue that shows interesting effects on reducing joint pain. The best-known GAG is glucosamine, which thousands of people take every day as a joint health supplement. Two other GAGs found in bones, hyaluronic acid and chondroitin sulfate, have also been known to be effective treatments for osteoarthritis. (2)
These proteins in bone broth seen to be especially beneficial for those with rheumatoid arthritis. One study found that chicken collagen can dramatically improve symptoms in patients with rheumatoid arthritis and may even prevent symptoms entirely. (3)
Another major benefit of bone broth is its ability to improve digestion due to high levels of the amino acid glycine. Glycine helps improve digestion through increased production of stomach acid. Contrary to what you may think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult, so increasing the glycine in your diet may actually help if you suffer from acid reflux. Glycine is also an important component of bile acid, which is necessary for fat digestion in the small intestine and also helps maintain healthy blood cholesterol levels.
Glutamine, another amino acid found in bone broth, has been known as a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and toxins that should remain in your intestine can leak into your bloodstream, which can set off a number of autoimmune issues. Glutamine helps keep the intestinal wall strong and healthy, preventing this damage from occurring. This can help cure chronic diarrhea, constipation, and even some food intolerances. (4, 5)
Rich in Minerals
Bone broth is extremely high in minerals. Cooking the bones for so long demineralizes the bones and releases the minerals into the broth. When using land animals, your broth will be rich in calcium, magnesium, potassium, and phosphorus. When cooking fish bones, your broth will be rich in iodine.
You can even maximize the mineral content by adding a few tablespoons of apple cider vinegar to the broth before you turn on the heat. It will help decalcify the bones and extract the minerals even more.
Improved Immune System
All bone broth is nutritious, but broth made with marrow has even more benefits. Marrow is technically an organ meat, and organ meats tend to be extremely rich in nutrition. Marrow plays an important role in living creatures as a part of the immune system as its cells are necessary for immune function and bone growth. A Harvard study even showed that some people with autoimmune disorders experienced relief from symptoms when drinking bone broth, with some achieving complete remission. (6)
Common Cold & Flu
Bone broth is also a great remedy for acute illnesses such as colds and flu. If you’re fighting a cold, make a warm bone broth soup that’s spicy with plenty of pepper. The spices will release watery fluids in your mouth, throat, and lungs, which will help thin the respiratory mucus so it’s easier to expel. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb and use — not to mention, it’s also great for when your appetite is weak from being sick.
How to Make Bone Broth
The best bones to choose for making bone broth are the ones with the most marrow. You can typically find “soup bones” at your local butcher that will work nicely. You can also easily find chicken feet or giblets to use, or even the whole carcass. Next time you roast a whole chicken, freeze the carcass until you’re ready to make your broth.
- 2 pounds of bones
- 1 gallon water
- 2 tablespoons apple cider vinegar
- 1 onion
- 2 large carrots (if from an organic source, you can rough chop and don’t need to peel)
- 2 celery stalks, rough chopped
- salt, pepper, and spices to taste
- If you’re using raw bones, roast the bones for 30 minutes at 350 degrees to help increase flavor.
- Place bones in a large stockpot and cover with water. Add the vinegar and allow to sit at room temperature for about 30 minutes.
- Roughly chop the vegetables and add to the stockpot. Bring to a rolling boil and then lower to a simmer.
- For the first 2-3 hours, skim any foamy layer that develops on the top and discard.
- For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.
- Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.
Ways to Eat Bone Broth
The most obvious way to use bone broth would be as the base of a soup. Simply use it as you would any broth for added nutritional value and flavor. You can create a sauce or even make a homemade bone broth gravy. You can also use it to saute or roast vegetables. You can even drink a mug of it daily as you would your morning coffee to get all the health benefits it has to offer.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.