Bone Broth, Your New Sports Drink
#Bonebroth is an incredibly nutritious and health-boosting energy food that is very easy to make. Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. Broth (or technically, stock) is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices. Of course, you can make it with any animal bones — beef, chicken, turkey, bison, lamb, poultry, or fish. It’s not exactly a new food (the recipes been existing for ages)…
Top 5 Reasons Why You Need Bone Broth
Besides it’s amazing taste and culinary uses, broth is an excellent source of minerals and is known to boost the immune system (remember the chicken soup when you are sick anyone?) and improve digestion. As it contains:
- Bone Marrow
One of the first “superfoods” our ancestors enjoyed. It’s fatty, with a bit of protein and loads of minerals.
- Collagen and Gelatin
Most commercial gelatin comes from animal collagen already, so why not cut out the middle man and get your gelatin directly from bone and cartilage? Gelatin may even reduce joint pain in athletes, as one (admittedly small) study appeared to show. Another showed benefits for ulcer patients.
- Chondroitin, Glucosamine, Hyaluronic Acid
Besides, most animal scraps and bones you use will have tendons, ligaments, and cartilage that is still attached,which also include stuff like chondroitin and glucosamine, popular joint supplements that are the raw materials for bone and cartilage formation. Chondroitin sulfate is another glycosaminoglycan present in bone stock. It’s also a popular supplement for the treatment of osteoarthritis the efficacy of which has come under question.
Hyaluronic acid, also one of cartilage’s three glycosaminoglycans. It helps broth gel, and it’s been used for years to treat race horses with osteoarthritis, usually as an intra-articular injection or IV fluid. Recent studies on oral administration have been promising, though, and it might help you with your joint issues, too.
- Glycine and Proline
Although they both consider non-essential amino acid, there’s some evidence that supplementation of glycine can help mitigate free-radical oxidative damage in rats with alcohol-induced hepatotoxicity. In addition, it may even improve sleep quality, as one Japanese study showed in human subjects. So, drink a warm cup of bone broth before bed, perhaps? 🙂
Besides, supplementation of proline has shown promise in patients suffering from vision loss due to gyrate atrophy. It’s also an important precursor for the formation of collagen, though it’s not clear whether eating proline has any affect on the body’s ability to make collagen.
- Minerals Rich
Bone Broth is high in calcium, magnesium, phosphorus, sulfur, potassium, and sodium content make it great for your bone and tooth health. And it is one of the best source of calcium, especially those who don’t eat enough leafy greens. Besides, magnesium is pretty lacking in the modern diet. Although fatty fish like mackerel offer good amounts, as do leafy greens, nuts, and seeds, but most people, could stand to take in more magnesium. Dr. Stephan Guyenet also pointed out that magnesium do improve insulin sensitivity and affects your vitamin D metabolism.There’s also a good amount of phosphorus in bone stock, although there is plenty in meat already, it is still a nice buffer. And last but not least, sodium isn’t really an issue for most people, but potassium is undoubtedly important and often lacking. Both are crucial electrolytes. Sulfur is the “S” in MSM, or methylsulfonylmethane, the popular joint supplement that has shown some promising results in humans.
The best part is that bones, feet, hooves, heads, and connective tissues are all pretty inexpensive, sometimes even free, parts of the animal. They also represent an entirely different realm of nutritional content than basic muscle meat, being complex organs playing multiple roles in the body.
And the best way to extract all that boney goodness from the bones is to cook with them, and that means making stock or broth out of animal bones. And now, let’s dive into how to make a cheap, delicious and nutritious bone broth that replaced your energy sports drink! In this chapter, I choose chicken bones as a bone broth recipe example.
Above statement is an excerpt from Mark’s Daily Apple Bone Broth Blog.
How To Make Bone Broth
Homemade Chicken Bone Broth—One of Your Most Healing Diet Staples
Author: Dr. Joseph Mercola
- 1 whole free-range chicken or2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
- Gizzards from one chicken (optional)
- 2-4 chicken feet (optional)
- 4 quarts cold filtered water
- 2 tablespoons vinegar
- 1 large onion, coarsely chopped
- 2 carrots, peeled and coarsely chopped
- 3 celery stalks, coarsely chopped
- 1 bunch parsley
Please note the addition of vinegar. Not only are fats are ideally combined with acids like vinegar, but when it comes to making broth, the vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.
- Fill up a large stockpot (or large crockpot) with pure, filtered water. (A crockpot is recommended for safety reasons if you have to leave home while it’s cooking.)
- Add vinegar and all vegetables except parsley to the water.
- Place the whole chicken or chicken carcass into the pot.
- Bring to a boil, and remove any scum that rises to the top.
- Reduce the heat to the lowest setting and let simmer.
- If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
- If cooking bones only, simply let them simmer for about 24 hours.
- Fallon suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
- Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.
- Enjoy! Remember to separate out into smaller portion and pour it into a freezer bag for later use.
6 Key Benefits of Drinking Bone Broth Every Day
Rather than inert structure, bone in fact is living tissue. It is rigid, true, but it’s actually an organ, in fact, bone is also slightly elastic, owing to the collagen, which combines with the calcium phosphate to lend “elastic rigidity.” (If it weren’t for the collagen, bones would simply be hard with no give, and thus brittle.)
And bone broth can help:
- Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion
- Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
- Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
- Inhibits infection caused by cold and flu viruses, etc. A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
- Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation). Glycine also has calming effects, which may help you sleep better
- Promotes healthy hair and nail growth, thanks to the gelatin in the broth
Above statement is an excerpt from Dr. Joseph Mercola’s Bone Broth Blog.
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Remember, Your Energy Matters! –KayChong
About: Kay Chong is currently an energy-based food, constant jet-lag recovering & healing food researcher,blogger, healthy eating lifestyle strategist, and a community pharmacist. Kay shares healthy, healing & recovering food recipes, energy boosting food recipes for flight attendants who travel frequently across different time zones and combating with constant jet lag health issues every day. Every recipes that Kay choose, she will make sure that all the ingredients in each and every recipes that are being shared here is the best, healthiest, toxin-free and contain the most healing energy in it. Why? Because Kay believes that the REAL FOOD INGREDIENTS are the most powerful DRUG that can CURE and PREVENT ANY CHRONIC DISEASES on earth!
Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.The author, Kay Chong is not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition program you receive full medical clearance from a licensed physician. Kay Chong claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.