Two (2) of the most critical variables that determine how healthy one can get are exercise and diet. Working out and exercising can do wonders for our body while eating right and observing a balanced and healthy diet can provide our bodies with the right kind of nutrients to grow, develop, and heal themselves. As such, it is no longer surprising that individuals will look for ways to improve their health and overall nutritional intake through the consumption of healthy food items. One such food item is Beef Bone Broth. In this article, we look at the possible health benefits of bone broth in general and we will also look at a beef bone broth recipe you can try at home.
Bone Broth: A Brief Introduction
A liquid containing connective tissues and brewed bones, bone broth can use different bones coming from fish, chicken, and cow. Consuming bone broth can be beneficial in terms of joint health and improve the digestion or digestive system of individuals. The tissues and bones of different animals can serve as the base for a good bone broth. This food item is also full of other critical minerals and nutrients which can be obtained from the tissues of the animal. This means that for most people, bone broth can be a great dietary supplement with impressive health benefits.
To do all this, the bones should be simmered in water mixed in with some vinegar to aid in releasing the marrow inside the animal’s bones. This can also help the tissue in being broken down and combined with the water or soup. Once this process is complete, people are then left with broth that is nutritious and flavorful.
What are the possible benefits of Bone Broth?
Enumerated below are some of the health benefits of bone broth:
1. Contains a lot of important nutrients
The bones in bone broth are themselves rich in nutrients and vitamins which include phosphorus, magnesium, and calcium. Also, the act of having the connective tissues brewed can provide the body with the cartilage’s natural compounds. Bones and tissues also have significant amounts of collagen and once this collagen is cooked, gelatin is formed. This gelatin can provide individuals with important amino acids that are considered protein’s building blocks.
It is difficult to determine the exact nutritional content of bone broth batches as each batch’s nutritional value will depend on several factors such as the amount of bone brewed and the type of animal used for the bone broth. Generally speaking, however, bone marrow has high levels of manganese, zinc, selenium, fatty acids, vitamin k, vitamin A, and iron. Vegetables added to bone broth can further add to the nutritional content of the broth.
2. Protects in terms of joint health
Gelatin can be obtained from bone broth which can then be broken down by the body into collagen. This is critical for joint health. Joint Cartilage can eventually shrink or wear down due to continuous use or through aging which can lead to joint stress and damage particularly when added stress is applied to the joints. A recent study conducted in 2017 showed that animal test subjects that had supplemented with gelatin experienced increased levels of collagen which can, in turn, help the joints stay protected from unnecessary stress. People who consume bone broth may have increased gelatin in their diet which can aid in the protection of their joints.
3. Helps combat the symptoms of osteoarthritis
Bone broth contains compounds that can aid in the maintenance of joint health and can also help individuals suffering from a condition known as osteoarthritis. A study conducted in 2016 showed that people who took in food items with collagen can have knee joint symptoms that are improved such as poor physical function, stiffness, and pain. Takin in bone broth can be an easier alternative way to consume collagen together with other nutrients in the body.
4. Improves gut health and aid in the reduction of inflammation
Bone broth contains some amino acids that can aid in improving the functions of the digestive system. This is specifically due to the amino acid referred to as glutamine. Results of a 2017 study noted that supplementing with glutamine can help in improving the condition of the human intestinal barrier, along with other animal test subjects. This means that bone broth can help certain health conditions such as leaky gut which contributes to the irritation of the intestine’s mucosal lining and promote interference in terms of the body’s digestive abilities.
5. Bone Broth can help improve sleep
Some of the amino acids found in bone broth can help people get better quality sleep. A journal published in 2015 observed that glycine, a form of amino acid found in bone broth, can help in having sleep quality improved. Patients who took the said amino acid before sleeping felt that their quality of sleep did improve and they feel less fatigued throughout the day. Having bone broth for dinner can help these individuals with their glycine needs.
Bone Broth Recipe to Try at Home
To make your bone broth at home, you will need the following ingredients:
- 4 lbs. Beef Bones (with some meat and marrow)
- 2 medium carrots, peeled
- 1 medium-sized Leek (trimmed ends)
- 1 medium onion, quartered
- 1 head garlic, halved
- 2 celery stalks
- 2 bay leaves
- 2 tablespoon black peppercorns
- 1 tbsp apple cider vinegar
To prepare the bone broth you will need to do the following:
- Have the oven preheated to 450 F and combine garlic, onion, leek, carrots, and beef bones on a pan for roasting
- Fill a stockpot that is large with cups of water (around 12 cups). Put in the vinegar, peppercorns, bay leaves, and celery and bring to a boil.
- Add the roasted ingredients, have the pot covered, and have all the ingredients boil. Simmering longer will make the bone broth taste better.
- Remove the fat that has solidified and have the broth chilled before serving.