4 reasons to start drinking bone broth today.

Often in the afternoon, when I feel like having another coffee, I will opt for a cup of bone broth instead. It is warm, it lines the stomach and I feel the same comfort and satisfied feeling of drinking coffee but with all the benefits of bone broth. Bone broth is a hearty and nutritious beverage which has been consumed by humans since the beginning of time. To this day, bone broth is popular for its use in winter cooking, especially in soups and sauces. Drinking a good quality bone broth on its own is acclaimed for having many benefits for skin, bones, joints and gut health. Bone broth is a nourishing beverage made from bone marrow and connective tissue from either cow, chicken or fish.

In this article you will find 4 reasons that you might start drinking bone broth today and a bone broth recipe to help you get started.

1. Promotes healthy hair, skin and nails

Drinking bone broth provides the body with amino acids, which are the building blocks of proteins which are vital to hair, skin and nail health. When bone broth is cooked, there is a layer which is gelatin, this is full of collagen and supports the production of anti-ageing molecules. Collagen reduces the signs of ageing by reducing wrinkles and skin dryness. The collagen within the broth can also stimulate your body’s ability to produce collagen on its own.

2. Great for gut health

The gelatin in bone broth is soothing on the gut. It provides a protective layer in the intestinal lining which reduces symptoms of intestinal permeability. Bone broth promotes healthy digestion and reduces inflammation in the gut. This can help manage gut issues such as IBS however another noteworthy point to consider is how bone broth can support those with autoimmune conditions that are not necessarily digestive. The health of our gut determines our overall health.

3. Supports immune system

Bones are rich in vitamins and nutrients, including calcium and magnesium. Bone broth also contains iron, vitamins A and K, fatty acids, Selenium, Zinc, manganese which the body can absorb easily. Bone broth can help supplement nutritional deficiencies which can be a root cause of chronic illness. Studies show that the amino acids found in bone broth such as arginine, cysteine, and glutamine help reduce inflammation and boost immune system function.

4. Supports bone and joint health

Bone broth is rich in collagen, minerals, vitamins, amino acids, and essential fatty acids that strengthen bones, increase bone mineral density (BMD) and improve the symptoms of osteoarthritis. Increasing BMD is especially important for women who are more inclined to suffer from osteoporosis later in life. Studies have shown that consuming 12g of collagen daily promoted a significant improvement in the symptoms of osteoarthritis and osteoporosis. Bone broth has anti-inflammatory properties that aid in relieving joint pain by maintaining the integrity of the cartilage around the joint. It has also been especially useful for athletes in their recovery by healing muscles quicker and allowing them to return to training sooner.

The A.M. Cleanse from Gevity with turmeric, lemon, ginger, apple cider vinegar is a popular go to in Aesirr’s H.O. however if you are thinking of making your own, the recipe below can guide you on your way!

Make your own bone broth:

Duration 24+ hours (20 min prep, 24 hour cooking time)

Ingredients:

2 celery stalks

2 carrots

1 yellow onion

2 garlic cloves

1.5 L Filtered water

Salt and pepper to taste

2 tbsp Tomato paste

1 tbsp of apple cider vinegar (The vinegar helps draw out the nutrients from the bones.)

1 Bay leaf

6 sprigs thyme

2 kgs of organic raw bones- a mix of marrow, knuckle and meat bones. (can purchase these at the butcher. The butcher can cut these for you so they fit into the slow cooker pot)

Method:

Optional step: Heat oven to 180° celsius and roast the bones for 30 minutes. This step can help enhance the flavour of the broth but it is an optional step.

Step 1: Wash celery and carrots

Step 2: Peel carrots, garlic cloves and onion

Step 3: Chop the celery, carrots and onion into chunks (large chunks are perfectly fine)

Step 4: Wash the bones and place them in the slow cooker/crock pot with the carrots, celery, onion and garlic.

Step 5: Submerge the carrots, celery, onion, garlic and bones with filtered water. Add two tablespoons of tomato paste and stir.

Step 6: Add a pinch of salt and pepper.

Step 7: Add a bay leaf and let the slow cooker /crock pot cook on low for 24 hours.

Be sure to check on the slow cooker as bone broth requires the slow cooker to be on for longer then it might usually be used for.

When the broth is ready, it will have a gelatin layer on the top surface of the broth. Use a strainer or spaghetti spoon to separate the vegetables and bones from the broth.

The broth is then ready to drink. It can also be placed into glass jars and stored in the fridge to be consumed within 4-5 days. Or even placed in the freeze to then use later for soups.

Important to note:

Consuming too much bone broth is not advised. Having it a few times a week, especially in winter can be very beneficial to your health regime. Lead is a heavy metal that can be in the ground which cows graze upon. Cows can then store the lead in their bones which could potentially leach into the broth. Consuming too much bone broth or poor quality broth can have negative health consequences if too much lead is ingested into the body.

When purchasing bone broth, it is so important to shop for quality. Check that the ingredients are natural and that fillers such as flour and starch have not been added-especially in the powdered varieties.

Aesirr’s Founder and CEO regularly drinks Gevity’s A.M Cleanse which comprises of 100% Grass-Fed Beef Bones (82%), Naturally Evaporated Sea Salt, Ginger, Turmeric, Organic Apple Cider Vinegar, Black Pepper, Lemon Myrtle. These are all natural and quality anti-inflammatory ingredients which are great to support gut health and immune system function.

Sources:

National Library of Medicine, 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, May 2008, by Kristine L Clark, Wayne Sebastianelli, Klaus R Flechsenhar, Douglas F Aukermann, Felix Meza, Roberta L Millard, John R Deitch, Paul S Sherbondy, Ann Albert.

National Library of Medicine, Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature, Nov 2006, by Alfonso E Bello, Steffen Oesser.

Research paper Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review, Aug 2015 by Elisângela Porfírio, Gustavo Bernardes Fanaro