Bone Broth 101 – 8 Reasons you should be using it 1


Bone broth –  the collagen-packing super tonic that keeps your body detoxing without going on a cleanse. There’s a reason why it’s called the magic elixir. I predict that it will continue to grow mainstream just as the juice trends have done. We’ve already seen coffee shops serving it like a cup of Joe in New York & LA. This is no new discovery; as it’s been heavily used for the last century! Quality is key!

Check it out:

brodo broth

Brodo Broth Bar served fresh in NY.

Broth and veggies

 

What is it?

Bone Broth is a beverage that has been consumed for thousands of years throughout different cultures. This nutrient-dense broth is made from the bones of animals using water, bones, vegetables, and apple cider vinegar. Bone broth is rich in minerals to strengthen the immune system and support healthy digestion. Bone broth also contains collagen to strengthen tendons, joints, ligaments, bone, and skin.

Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones.

There is a significant difference compared to the boxed and packaged broth and stock that you commonly see at your grocery stores. Most of this is heavily processed and contains MSG which is best to avoid.

 

Why is bone broth good for you?

There’s a reason grandmothers across the world simmered soup on their stoves for their loved ones with ailments. An old South American proverb says “good broth can resurrect the dead”. While that may be a bit of a stretch, bone broth does have incredible health properties.

With 85% of your immune system residing in your gut, it is the most logical place to start when healing the body. Bone Broth contains many amino acids, 2 notable ones being proline and glycine. Glycine supports detoxification in the body and helps the body assimilate collagen. Proline is essential to cell structures by strengthening their walls. This is beneficial for those looking to heal the gut from digestive disorders, those who seek skin & cardiovascular support as well as support for more superficial ailments – like cellulite and lack-luster skin. It’s also a great source of bio-available minerals like phosphorus, magnesium, calcium, silicon and sulfur.

Types? Beef and Chicken are the most common although many people use fish broth/stock as well.

8 Reasons You should incorporate bone broth in your diet

(Perfect example of food being used as medicine.) It should be organic from grass-fed or pasture raised cows or chickens

1. Digestive system and gut – Very healing to the gut wall. When it’s absorbed in the digestive tract, it will improve just about any digestive ailment. The collagen in bone broth will help heal the lining of the gut to relieve heartburn, GERD, and other types of intestinal inflammation.

2. Hair, Skin, and Nails – Bone broth contains collagen to Provide your body with collagen responsible for supplying your body with healing nutrients to form new connective tissue. On top of that, collagen will support healthy skin to make it supple and strong to reduce the appearance of cellulite.

3. Joint & Tendon Health – Because of the glycine and collagen, bone broth has been used like grease for your joints. Many people share the benefits of pain relief and reduced inflammation. 

4. Immune Support – the bone marrow and high mineral content can help strengthen your immune system. 70% of you immune system is in your gut!

5. Sleep better, and feel better. The glycine in bone broth has been shown in several studies to help people sleep better and improve memory.

6. It tastes better and is much more nutritious than typical boxed stock or broth

7. Stronger bones. The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

8. Liver cleansing and detoxifying The liver is certainly under assault on a daily basis, and its capacity to detoxify is limited by the availability of the amino acid glycine. Guess where you get a ton of glycine?? Bone Broth!

 

Why is it special (What it Contains)

Natural gelatin to the body

Gelatin distributes digestive action evenly through food and eliminates any need for food combining. Also known to reduce digestive distress from cooked foods.

Healing Amino Acids

Gelatin in bone broths contains “conditional” amino acids arginine, glycine, glutamine and proline. These amino acids also contribute to stock’s healing properties. Glycine supports detoxification in the body and helps the body assimilate collagen. Proline is essential to cell structures by strengthening their walls. This is beneficial for those looking to heal the gut from digestive disorders, those who seek skin & cardiovascular support as well as support for more superficial ailments – like cellulite and lack-luster skin. It’s also a great source of bio-available minerals like phosphorus, magnesium, calcium, silicon and sulfur.

Conditional amino acids are those classified as nonessential amino acids that are essential under some conditions: you don’t produce them very well if you are ill or stressed.

Unhealthy Western diets, heavy on processed carbohydrates, low in quality grass-fed animal products, and devoid of homemade soups and broths, make it likely that these amino acids are chronically essential.

What do these conditional amino acids do?

Arginine

  • Necessary for immune system function and wound healing
  • Needed for the production and release of growth hormone
  • Helps regenerate damaged liver cells
  • Needed for the production of sperm

 Glycine

  • Prevents breakdown of protein tissue like muscle
  • Used to make bile salts and glutathione
  • Helps detoxify the body of chemicals and acts as antioxidant4
  • Is a neurotransmitter that improves sleep and improves memory and performance
  • Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland.

 Proline

  • Helps regenerate cartilage and heal joints
  • Reduces cellulite and makes skin more supple
  • Helps repair leaky gut

Glutamine

  • Protects gut lining
  • Metabolic fuel for cells in small intestine
  • Improves metabolism and muscle building

 

Best time to consume it and what to do with it?

Anytime! Many people prefer it in the morning as a mineral boost to the day. Drink a mug of it, just like you would coffee or tea. In fact, a warm cup of broth is a great way to start your morning—try drinking 8 ounces a day, every day. Of course, you can use it in recipes wherever it calls for broth or stock, or turn it into a base for your favorite soup.

How to use (recommended by Bonafide Provisions)

One of the most beautiful things about bone broth is it’s versatile. Our favorite way to use it is just as it is, warmed up in a mug. Bone Broth makes a fantastic alternative to coffee or tea. Not only that but it’s protein content makes it an excellent choice for a snack between meals. We love using our bone broth as a base for our soups, stews and sauces. It also is a great nutrient-rich substitution for water in rice and pasta dishes.

Tea: Savory tea, that is very soothing and enjoyable. I like to add Vitamineral Earth blend , turmeric, lemon and a teaspoon of coconut oil

Try: I’ll warm up a small batch by pouring hot water over a 1/2 Cup serving and stir together.

 

Steam-fry vegetables

Try: Pick some leafy greens or something like rainbow chard and steam fry for 3-5 minutes. The heated broth breaks softens up the vegetables making them more palatable while absorbing all of the flavor. I like to add garlic, lemon, onion, and some olive oil. The stems from the chard are delicious when steamed for a few minutes. Try it with: Broccolini, broccoli, brussels, kale, spinach, etc..

 

chard and brothSwiss chard absorbs the flavor very well (use the stalks)

 

Soup

Try: Swapping out for former liquid base or boxed version of broth/stock

Carrot-Ginger Healing soup

Cream of Broccoli

Paleo-friendly Gravy – use thickener lime arrowroot, coconut flour, or almond flour

Cream Of Broccoli

Cream Of Broccoli

Cream of Broccoli

Ingredients for 2 servings:
2 cups chopped broccoli
1 Cup bone broth (@bonafideprovisions )
1/2 Cup Cashews
1 Tbsp Turmeric
1 Clove garlic (or tsp garlic powder)
1 tsp onion powder
Juice of 1 lemon (1 oz)
2 tbsp olive oil
Sea salt to taste
2 tbsp nutritional yeast (optional but helps with cheesiness)

Directions: Bring water to boil or steam broccoli for 2 minutes (high powered blender will create enough heat. Drain broccoli and add the rest of the ingredients to a high powered blender or food processor.
Garnish with pumpkin seeds or whatever you desire.

 

 

USE BONE BROTH WITH YOUR NEXT FAST OR DETOX

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.

 

Can I just buy broth from the grocery store?

 Sometimes, Broth (often labeled “stock”) from the grocery store relies on high temperature, fast-cooking techniques, which result in a watered down, non-gelling liquid, so you’re missing out on some of the benefits of a gelatin-rich broth. Certain markets and specialty stores will carry it. Always make sure it’s grass-fed, organic and pasture raised animals.

I have been using Chicken and Beef bone broth by Bonafide Provisions. I buy the frozen bags at a local Whole Foods and let that out in fridge overnight. I use the broth within 3 days otherwise I’ll pour the broth into ice cube trays and drop them into hot water as a I need them. I prefer Bonafide Provisions that I pick up from frozen section at Whole Foods or Sprouts

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.

Recipe:

4 quarts water

1 teaspoon salt

2 tablespoons apple cider vinegar

2 large onions, unpeeled and coarsely chopped

2 carrots, scrubbed and coarsely chopped

3 celery stalks, coarsely chopped

1 bunch fresh parsley

2-3 garlic cloves, lightly smashed

2-4 lbs. meat or poultry bones

Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce the setting to low for 12-24 hours. The longer it cooks, the better it tastes! Strain the stock through a fine mesh strainer or coffee filter into a large bowl, and discard the waste.

Even if you don’t have a slow-cooker you can still reproduce this recipe on a stovetop, with a large pot on low heat.

 

Check it out for yourself!

In her ridiculously awesome book Deep Nutrition, Dr. Cate Shanahan writes…

“The health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones. Collagens are a large family of biomolecules, which include the glycosaminoglycans, very special molecules that help keep our joints healthy.”

Bone broth is loaded with glycosaminoglycans (GAGs). In fact, you’re probably familiar with one of them — glucosamine. Yep, those supplements that seemingly everyone is taking for joint health contain one of the GAGs we get from consuming bone broth.

I can personally attest to the joint-healing benefits of bone broth. Minor aches and pains have disappeared while my skin, hair, and nails are shining bright like a diamond.

REFERENCES:

Kaayla T. Daniel, “Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin,” Weston A. Price Foundation. http://www.westonaprice.org/food-features/why-broth-is-beautiful (accessed 18 June 2013).JD, Schulzke. Therapeutic options to modulate barrier defects in inflammatory bowel disease. Dig Dis. 2009;27(4):450-4. Epub 2009 Nov 4.

Russell, A. L. “Glycoaminoglycan (GAG) deficiency in protective barrier as an underlying, primary cause of ulcerative colitis, Crohn’s disease interstitial cystitis and possibly Reiter’s syndrome.”Medical Hypotheses. April 1999 Vol. 52; 4. P 297-301.

Shanahan MD, Catherine (2011-04-22). Deep Nutrition: Why Your Genes Need Traditional Food. Big Box Books. Kindle Edition.

Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. April 2007. Vol 5;2. P 126–131.

Sekhar RV, Patel SG, Guthikonda AP, Reid M, Balasubramanyam A, Taffet GE, Jahoor F. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. American Journal of Clinical Nutrition.2011;94(3):847-53


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