For thousands of years, there have been traditional foods like fermented vegetables and cultured dairy that have been touted for their health benefits. But one common healing food that is now being recognized — so trendy that it’s a staple of the Paleo diet and even bone broth shops exist now! — for its incredible health benefits is bone broth. Why? Because bone broth benefits are numerous and extensive.
Bone Broth Benefits
- Treat leaky gut syndrome
- Overcome food intolerances and allergies
- Improve joint health
- Reduce cellulite
- Boost immune system
All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.
Bone broth is one of world’s best sources of natural collagen, the protein found in vertebrae animals — in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we get older, our joints naturally experience wear and tear, and we become less flexible.
Why does that matter? As we age, cartilage diminishes as it gets attacked by antibodies (age-related degradation of joint cartilage). As bone broth simmers, collagen from the animal parts leaches into the broth and becomes readily absorbable to help restore cartilage.
Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy), helping with the growth of probiotics (good bacteria) in the gut, and supporting healthy inflammation levels in the digestive tract.
Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Collagen integrity is accredited with helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging.
One of the most remarkable things about bone broth is its gut-supportive benefits, which as described above actually have a holistic effect on the body and support healthy immune system function.
Homemade Chicken Broth
Makes about 4 quarts
You can make chicken broth in one of three ways: using a whole stewing hen; with the carcasses from a roasted chicken or two; or with 3-4 pounds of neck, backs, wings. If using a roasted chicken, save the carcass in the freezer until you have enough to make broth.
1 3-4 lb stewing hen, 1-2 chicken carcasses, or 3-4 lbs chicken necks, backs and wings
4 quarts of filtered water
2 tablespoons apple cider vinegar
3 celery stalks, coarsely chopped
2 carrots, coarsely chopped
1 onion, quartered
handful fresh parsley
Put the chicken in a pot with 4 quarts of water, add the vinegar. Let sit for 30 minutes, to give the vinegar time to leach the minerals out of the bones. Add the vegetables and turn on the heat. Bring to a boil and skim the skum. Reduce the heat to barely a simmer, cover and cook for 24 hours. During the last 10 minutes of cooking, throw in a handful of parsley for added flavor and minerals.Let the broth cool, strain it, and take any remaining meat off the bones to use for future cooking. Add sea salt to taste and drink the broth as is or store in the fridge (up to 5-7 days) or freeze (up to 6 months), for use in soups and stews.
Arthritis/Joint Pain (Severe and Mild)
Many people turn to bone broth after battling arthritis (rheumatoid and osteo), fibromyalgia, and other chronic pain conditions.
How often should you drink bone broth for arthritis?
As often as you can stomach it.
How much should you drink?
A minimum of 8 ounces daily, but seriously, as much as you can tolerate.
16 to 32 ounces daily for a short period (one to two weeks, or up to 30 days) may be most effective at halting inflammatory progression, and then reducing to a maintenance amount of 8-12 ounces daily can be impactful.
Metabolism, Detox, and Weight Loss
The glycine found in bone broth supports the liver in removing toxins from the body. As a result, many have turned to bone broth for detoxification and weight loss purposes. We even did our own bone broth detox and saw some pretty interesting results.
How often should you drink bone broth for detox and weight loss?
Since a sluggish metabolism is often closely connected with toxicity and obesity, bone broth can have a dramatic impact on your health.
Depending on the rigor of your plan, you may end up drinking a lot of bone broth for a while. This is especially true if you’re following a bone broth diet plan. You might be drinking it for every meal initially either as a replacement or alongside. Further down the road it still might be a twice-a-day thing.
How much should you drink?
40 or 50 ounces a day at times while only having about 12-24 on other days. It depends on the specific plan you’re following and how much weight you have to lose.
One of the best ways to restore your skin is to consume collagen. It just so happens that bone broth is packed with this skin healing nutrient.
How often should you drink bone broth for skin health?
Bone broth is rich in collagen, which helps to add elasticity and strength to your skin, hair, and nails. For skin conditions like eczema or psoriasis, a daily bone broth routine could be beneficial in nourishing your gut which is often where skin conditions start from.
How much should you drink?
6-12 ounces daily.
It’s nice to add this as part of your morning or evening routine, so that (a) you remember to drink it every day and (b) you’re training your body to get its daily dose of skin boosting nutrients at the same time. Drinking bone broth before bed along with taking a probiotic supplement can be a powerful skin supportive program.
Autoimmunity and Increased Immunity
Bone broth is a time-tested home remedy for both acute and chronic gut distress. Considering one of the main keys to a balanced immune system is gut health, bone broth is the perfect ‘supplement’ for anyone looking to manage the symptoms and inflammation caused by Hashimoto’s and other autoimmune diseases.
How often should you drink bone broth for immune balance?
Daily, or at least four times per week.
Whether you’re dealing with an overactive immune system that is attacking your own body, or an under active one that isn’t attacking the viruses and bacteria that it should, bone broth can help to nourish the gut, where a large portion of the immune system resides.
Digestion, Leaky Gut, and IBS
The glutamine found in bone broth helps repair the walls of your intestines and reverse leaky gut. It’s why so many gut health experts recommend bone broth to their patients.
How often should you drink bone broth for digestive health?
Daily, anywhere from 8 ounces to many cups a day.