Besides the exquisite flavor that bone broth imparts into any savory dish, bone broth:
▪ Is full of minerals.
▪ Fortifies the immune system.
▪ Enhances digestion.
▪ Nourishes all body parts related to collagen. This means joints, tendons, ligaments, skin, mucus membranes, and bone.
This is especially important for patients in treatment for obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder as malnutrition, weakened immune systems, leaky gut and other digestive issues are very common in these individuals.
Bone Broth Is Mineral Rich
Clearly, long-cooked broth made from bones will be rich in a dynamic array of minerals. Bone is, after all, highly mineralized. A well-made bone broth will give your body calcium, phosphorous, magnesium, sodium, potassium, sulfate, and fluoride. All delivered in a form that your body understands. In order to pull these precious minerals from the bone during cooking, add an acid, like apple cider vinegar, to the filtered water for cooking the bones.
The vegetables such as carrots, celery, onion, garlic cloves and spices add flavor to your bone broth. I use Himalayan organic salts and Bourbon or alder smoked peppers.
How the Collagen in Bone Broth Heals the Gut
Bones, marrow, skin, tendons, ligaments, and the cartilage that sometimes accompanies a bone are all made of a protein molecule called collagen. Collagen contains two very special amino acids: proline and glycine.
Collagen has been found to help heal the lining of the gastrointestinal tract, which includes the stomach and the intestines. This means that heartburn or GERD (gastroesophageal reflux disease) and many of the conditions associated with intestinal inflammation can be helped with bone broth.
- Collagen and gelatin have been shown to benefit gastric ulcers.
- Proline is necessary for the formation of collagen.
- Glycine improves digestion by increasing gastric acid secretion.
- Glutamine, also found in bone broth, is an important metabolic fuel for cells in the small intestine.
Bone broth is also good for you if you have Crohn’s Disease or ulcerative colitis. People with these disorders often have a deficiency in glycosaminoglycans (GAGs). Bone broth is a source of GAGs.
My Favorite Reason to Drink Bone Broth? It Helps with Wrinkles, Stretch Marks, and Cellulite!
Drinking bone broth makes skin supple. Cellulite does not arise from carrying excess fat. Haven’t you ever seen a thin person with cellulite? It is common. Most people are taught to choose skinless and boneless meat and to fear animal fats. This is why even those who are slender will not be able to shake cellulite until they change their diet.
▪ Cellulite results from a lack of connective tissue.
▪ The smoothness of skin is from an abundance of connective tissue.
▪ Collagen-rich bone broth will supply your skin with the tools that it needs to support itself.
▪ Adding chicken feet, animal joints, and knuckles to a bone broth will increase the amount of collagen available.
MAKING A GOOD BONE BROTH
When collecting bones, go for variety.
This is because the marrow found in bones is either yellow marrow or red marrow. Yellow marrow is found in the central portion of long bones. It is where fats are stored.
Red marrow, on the other hand, is found in flat bones. These are:
- Hip bone
- The ends of long bones
Red marrow is valuable because it is where blood stem cells are found. When you drink a broth made with a good source of red marrow, you are drinking all those stem cell factors that ultimately build your body’s strength and support your own immune function.
Not Sure What Kind of Animal Bone to Use?
Any kind will do. You can even use an assortment of different animals. Just make sure that all bones are sourced from animals that are organic and grass-fed or pastured and free-range. Remember, everything that the animal ate, how it lived, and where it lived all factor into the health benefits of your broth.
You can purchase bones ready to cook, or you can collect bones from meals and store them in your freezer until you have enough to build a good stock. Remember to only use bones and feet from animals that are grass-fed or free-range.
Make sure the bones, especially large bones, are cut into small pieces. This reduces cooking time and allows more material to become a part of the broth.
- Bake rinsed bones in 350 degree oven for 45 minutes
- Place cooled bones into a large stock pot and cover with 2/3 gallon of filtered water.
- Add 1/4 of apple cider vinegar or wine to water prior to cooking. This helps to pull out important nutrients from the bones.
- Add 1 or 2 quartered onions, 6 to 8 cut up carrots, ½ head of celery stalks, 10 to 15 garlic cloves, Himalayen salt, pepper, and your favorite spices. Leave plenty of room for water to boil.
- Heat slowly. Bring to a boil and then reduce heat to simmer for at least 6 hours. Remove scum as it arises.
- Cook long and slow. Chicken bones can cook for 6-48 hours. Beef bones can cook for 12-72 hours. A long and slow cook time is necessary in order to fully extract the nutrients in and around bone.
After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Strain the broth, mashing up the vegetables so that the juice ends up in the broth. Discard the rest (unless you have a meat eating pet).
When the broth is cold, it should have fat in it. Do not discard the fat if you used grass-fed animals.
Discard this layer only when you are about to eat the broth.
Consume broth within 3 days or freeze for later use. Sip on the broth or use as the base in a nutrient-dense soup.
Use Bone Broth with Your Next Fast
During a fast, the body receives little nourishment from food. Because of this, sometimes muscle tissue can break down.
- When glycine is consumed, this limits or prevents the breakdown of protein tissue, like muscle.
- Glycine is used for gluconeogenesis, which is when the liver makes sugar fuel for the body to burn in the absence of glucose.
- Glycine is also necessary to detoxify the body of chemicals. This is because glycine is a precursor amino acid for glutathione, which is a major antioxidant and detoxifying agent in the body.
- Glycine is an inhibitory neurotransmitter. It has been shown to improve sleep, as well as boost memory and performance.
What to Remember Most About This Article…
Bone broth is rich in minerals to strengthen the immune system, especially the part found in the gut, by supporting healthy digestion. Bone broth also contains collagen to strengthen tendons, joints, ligaments, bone, and skin. On top of that, collagen will support healthy skin to make it supple and strong to reduce the appearance of cellulite.
The collagen in bone broth will help heal the lining of the gut and relieve heartburn, GERD, Leaky Gut and other types of intestinal inflammation.
You can make bone broth at home and even use it in your next fast to give your body ample nourishment. The glycine in bone broth will detoxify the body of harmful chemicals, improve sleep, and boost memory and performance.
To learn more about the benefits of bone broth, be sure to listen to my interview with Chef Lance Roll!
Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of obesity and eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED) and the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio. She is the Director of The Norton Center for Eating Disorders and Obesity in Cincinnati, Ohio.
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Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.
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