It’s that time of the year when your body craves warm, nourishing and wholesome meals. If you are fond of soups and gravies, then you would love bone broth.
If you haven’t tried bone broth yet, trust me, you are missing a whole world of goodness. Made from animal bones and connecting tissues, simmered for hours in the water on the lowest heat, bone broth is thick, savory, and rich in flavors.
Bone broth has been rightly called “liquid gold”, as it is rich in collagen, calcium, amino acids, and gelatin, vitamin A, minerals like zinc, iron, selenium. Chicken bone broth contains potassium, magnesium and phosphorus, whereas beef bone broth is rich in collagen.
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How to Prepare Bone Broth
Preparing bone broth is a somewhat time-consuming process but it is totally worth it:
- You can take any kind of bones to prepare this broth: chicken, beef, mutton, turkey, and pork bones. They just need to be rich in the marrow and have connective tissues. Chicken feet and wings are high in collagen.
- Some people even use fish bones to prepare the broth, but it doesn’t need extensive cooking. Fish bones are a good source of iodine.
- Go for knuckles, joints, marrow bones, joints, etc. You can add meaty portions like oxtail, shank, ribs, etc., to make the broth even richer.
- Throw the bones in a pot with a heavy bottom, add lots of water to it and let the mixture blanch.
- You can add vegetables like carrot, onions, garlic and ginger in the stock.
- Add spices like peppercorn, clove, bay leaf, star anise, etc.
- Season it with salt as per your taste.
- Skim out the impurities that would come to the surface.
- Reduce the heat and cook the concoction on a slow heat for about 12 hours.
- If you are using a pressure cooker, the cooking time is cut to 3-4 hours.
- Bone broth can be made frugally. You can use bones left from rotisserie chicken and even meat stews into the bone broth.
- Once the broth is ready, sieve the liquid in jars or reusable zip lock bags (once the broth has cooled down sufficiently).
- The cooled broth firms up to a jelly-like consistency due to gelatin. If it fails to reach that consistency then it means that the broth needs to be cooked a little bit longer. If it still doesn’t gel, then it means that you have added far too much water to it, or the bones don’t have that much gelatin in them. The broth is still nutritious.
- Freeze the yield in individual portions for longevity and convenience.
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8 Reasons to Drink Bone Broth
Bone broth is not a health and fitness fad, it is an age-old remedy and has innumerable health benefits. Some of these are:
It’s Nutritionally Rich and Dense
Bone broth that is prepared and stored correctly contains calcium, amino acids, gelatin, vitamin A, zinc, iron, selenium, potassium, magnesium, phosphorus, and many more. Since bone broth is made from a bioavailable source, it works better than supplements.
It Protects Bones and Joints
Bone broth is prepared from bones rich in marrow; hence, it is high in calcium and magnesium. The collagen found in bones and connecting tissues turns into gelatin once cooled. Our cartilage comprises gelatin which cushions the bones in your joints. While the gelatin from the bone broth doesn’t replenish the depleting gelatin of the bones, it does help in reducing the inflammation in rheumatoid arthritis and lowering joint pain.
It Nourishes the Skin, Hair and Nails
Bone broth is rich in collagen and glycosaminoglycans which improve the skin’s elasticity and suppleness and protects it against sun damage and aging. It promotes hair and nail growth as well.
It is Digestible
Despite being nutritionally dense, bone broth is quite digestible and absorbable by the body. It improves the gut lining, supports the digestive and helps in treating a condition called the ‘leaky gut’.
It aids Better Sleep
The presence of Glycine, an amino acid that creates proteins, in bone broth improves sleep quality during the night and aids mental alertness during the day. To experience a better sleep experience, you can consume a cup right before bedtime.
It Reduces Inflammation
The presence of glycine and arginine in bone broth helps the body in fighting inflammation. It helps asthmatic patients immensely by reducing airway inflammation and enabling them to breathe easily.
It Helps in Weight Loss
Bone broth is rich in nutrients and can be an excellent component in a weight loss diet plan. Its nutrients keep one full for longer, without experiencing any heaviness.
It Improves Immunity
Bone broth is an excellent way to boost your immunity against the flu and viruses active during the winters. It clears the airways, liquefies the mucus and hydrates and detoxifies the body.
The Takeaway
Bone broth is not a panacea, but it has undeniable benefits for your joints, skin, hair, nails, gut, immunity, and sleep. Don’t use it as a fad diet, rather, make it a regular part of your wellness routine.