Bone broth is an aromatic broth simmered with beef or poultry bones and vegetables. And, nope, it isn't exactly the same thing as stock. The difference between a broth and a stock lies mainly the amount of time it is simmered. The longer the liquid cooks, the more nutrients and minerals leach from the bones. Broths are made by simmering the bones and some meat (typically that's already been roasted) of an animal or fish for a longgg time, often more than 24 hours, versus a stock which can finish cooking in about three — and that's the secret behind bone broth's benefits.
How to Make Bone Broth
Making homemade bone broth is easy enough — once you have the bones and bone broth recipe. But you might head off to the supermarket only to find they don't have any lying around. Try your local butcher or Asian food market, and look for the "boniest bones" you can find, like beef knuckles, chicken necks, oxtails, soup bones, and even tiny feet. You can also repurpose bones from other dishes you've cooked, like roast chicken or turkey.Then, try this bone broth recipe: Once you have the bones, cram them all into a pot with whatever vegetables and herbs you have lying around. (Try one chopped carrot, two chopped stalks of celery, and aromatic herbs such as thyme, rosemary, parsley, or oregano—or any healthy herbs and spices.) Then add water to the top, and simmer on low for at least 20 hours. It will smell wonderful and you'll end up with a nutritious drink or a delicious soup base.
1. Heal and seal your gut.
One of the main bone broth benefits is for your gut. A cup of bone broth a day can help with leaky gut syndrome, but it's also good for protecting non-leaky guts, according to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements. The gelatin in the bones typically used for making broth (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have a porous intestinal lining.) This "patching" can help ease chronic diarrhea, constipation, and even some food intolerances. Not to mention, it goes down easy; that's why dietitians recommend broth as one of the best hangover foods or for patients with food sensitivities.
2. Protect your joints.
Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine, too. Unlike pills, the broth offers other nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is found in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.
3. Keep your collagen strong.
According to Daniel Auer, a holistic medicine doctor based in the San Francisco Bay Area, the real benefit of bone broth is the low-and-slow cooking process, which breaks down the bones and connective tissues of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion) — both of which he says are incredibly healing.
Experts are torn on whether you can gain the skin-firming, joint-strengthening benefits of collagen by ingesting it, but studies have shown an improvement in skin's elasticity and fine lines from collagen supplements.
4. Sleep better.
Another (somewhat unexpected) bone broth benefit: Research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue.
5. Support a healthy immune system.
Because of bone broth's high concentration of minerals, Mark Sisson, author of The Primal Blueprint, goes as far as to call bone broth a "superfood" that can strengthen your immune system.
6. Increase bone strength.
The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.
7. Get some bone broth protein.
We're not suggesting an entire bone broth diet. It cannot (and should not) be your only means for getting essential nutrients like amino acids. However, if you don't regularly eat meat, one of the benefits of bone broth is that it can help supply amino acids from animal protein via bones. Amino acids are important for muscle recovery and energy — two key factors in your fitness performance.
8. Eat healthier.
While no one food is a magic ticket to weight loss or good health, bone broth is low in calories and high in nutrients, making it a great choice if you're looking to lose weight or consume a more nutritious diet. The exact nutrition facts and benefits of all bone broths will be slightly different, but in general, one cup of bone broth has just 30-50 calories.