Bone broth? The name sounds a bit funny, and maybe some people lose their appetite when they hear it But it’s actually not that bad. Bone broth might be better known as beef broth, chicken broth, … but it depends on the source of the meat itself. Basically, it is a soup with the addition of bones and a little meat and vegetables, which is cooked for up to 12 hours or even more (the longer it is cooked, the better it is). But let’s get to the recipe, first let’s see why bone broth is such an exceptional food.

The benefits of bone broth are numerous. Almost all cultures in our history have used bone broth for medicinal purposes – for the debilitated, the elderly, mothers after childbirth, for the sick, and generally to strengthen the immune system.

Bones (preferably from pastured animals) are full of useful vitamins and minerals, which are only released after a certain time of slow cooking at a low temperature.

The main benefits of bone broth are:

1. BENEFICIAL INFLUENCE ON THE DIGESTIVE SYSTEM

Research confirms that our immune system is closely related to the health of our intestines. Inadequate nutrition, stress, medications, … all this affects our digestive system and causes various problems – from irritable bowel syndrome, various autoimmune diseases to allergies and a weakened immune system.

If our gut is healthy, then the immune system will also work properly. Bone broth is extremely rich in collagen, which is necessary to maintain the proper function of our intestines. Collagen helps the intestines stay leak-proof and undamaged. In addition, collagen and gelatin participate in the breakdown of proteins and fats, making their digestion easier and faster.

2. SUPPORT OF THE IMMUNE SYSTEM

Bone broth contains amino acids, minerals, electrolytes, fats, collagen, … a bunch of exceptional natural ingredients that help strengthen the immune system and provide the body with material for healthy and resistant cells. In addition, bone broth also accelerates the action of antioxidants. In traditional Chinese medicine, bone broth is used as an aid or medicine for a weakened immune system and for various infections – to help the body overcome them more easily and quickly. Our grandmothers knew exactly why the ill people had to eat chicken soup.

3. HEALTHY SKIN, NAILS AND HAIR

Have you heard of collagen and gelatin? Well, properly cooked bone broth is an excellent source of natural collagen! Collagen production decreases dramatically with age, resulting in visible signs of aging. The collagen in bone broth helps support tissue and keeps the skin healthy and firm. This also helps to prevent cellulite 😉

4. ELECTROLYTES!!!

Electrolytes are crucial in the LCHF/KETO diet. We will write about them a little bit more in depth later on. Bone broth contains all three of the most important electrolytes: sodium, potassium and magnesium. Bone broth is an excellent remedy for the keto flu that might hit us at the beginning of a dietary change.

5. HELPS WITH LIVER DETOXIFICATION

Bone broth is extremely rich in the amino acid glycine, which helps in the synthesis of collagen, and at the same time provides support for the liver to more easily process and clean toxic substances from the body. Liver function is highly dependent on available glycine, and the more glycine is available, the easier the liver performs its function.

6. REDUCES INFLAMMATION PROCESSES

Chondroitin sulfate is a structural element of cartilage and has been shown to help reduce inflammatory processes. If bone broth is cooked properly, enough of this element is excreted from the bones. In addition, we have already mentioned that bone broth is rich in the amino acids glycine and proline, which have an extremely anti-inflammatory effect.

7. HELPS WITH PAIN IN JOINTS AND MUSCLES

The mentioned amino acids glycine and proline are indispensable for the growth and structure of muscles and tissue and for the relief of inflammatory processes. In addition, bone broth is also a great source of glucosamine and chondroitin. These two names are usually found on the boxes of nutritional supplements that promise quick relief from painful joints. In bone broth, glucosamine and chondroitin are in their natural form and thus much more easily accessible to the body than in dietary supplements. Many studies show that gelatin from bone broth helps with painful joints.

8. ABSORPTION OF MINERALS INCREASES

Most people in today’s world suffer from a lack of minerals, especially trace elements. There are several reasons – poor nutrition, weakened soil for growing fruits and vegetables, the food industry, etc. Therefore, a sufficient intake of minerals and trace elements is necessary. Slow cooking of bones and meat causes minerals and other nutrients to leach from the bones into the water. All these elements are in a natural form, which our body accepts more easily than dietary supplements in a synthetic form.

9. HELPS MAINTAIN BONE DENSITY AND BONE HEALING

Large amounts of calcium, magnesium and phosphorus contribute to healthy and strong bones.

10. IMPROVES SLEEP QUALITY

The biggest role for this play the amino acid glycine, which enters the processes in the brain. A lack of glycine causes disturbances in the production of seratonin (which is necessary for the production of melatonin). Therefore, it is essential that the organism has enough glycine available so that all these processes can proceed smoothly.

You can find a recipe for real beef bone broth here.

Conclusion

Bone broth can be made from different types of bones – we know beef, chicken, fish and probably some other version of bone broth. Real bone broth should be cooked at a low temperature for at least 12 hours (this is the minimum cooking time), although the recommended time is even longer (the longer it is cooked, the better). Slow cooking results in all the beneficial components being extracted from the bones and tendons around the bones, such as collagen, amino acids (proline, glycine, glutamine) and minerals (calcium, magnesium, potassium, sodium, phosphorus, sulphur, etc.) in the form of which the body can quickly and easily accept. Bone broth also contains glucosamine, which we all know as an expensive dietary supplement. 

All the benefits of bone broth in a nutshell:

• it has a very beneficial effect on our digestive system and intestines
• is a real bomb for our immune system
• helps with allergies and intolerances
• collagen ensures better skin and joint health
• helps to improve the elasticity of the connective tissue (which helps to improve visible cellulite)
• contains over 19 essential and non-essential amino acids
• is a natural source of minerals and electrolytes in a form that is easily accessible to the body

Sources:

https://www.petespaleo.com/blogs/blog/top-10-reasons-you-should-drink-bone-broth
https://blog.kettleandfire.com/bone-broth-helps-sleep/
https://www.alexfergus.com/blog/everything-you-ought-to-know-about-bone-broth

16.12.2017, Katja, LCHF Style