According to an old South American proverb: “Good soup can bring the dead back to life.”1 While this claim may be an exaggeration, it underscores the historical reverence for this wholesome food.
If you’re trying to eat healthier, homemade bone broth made from beef bones is a “staple.” It’s also a really cost-effective way to improve your diet, as you can make use of leftover cadaver bones that would otherwise be thrown away.
Beef bone broth is one of the most important microbiome-optimizing strategies, helping to “heal and seal” your gut, which is essential for optimal health and disease prevention. Many of our modern illnesses appear to be rooted in an unbalanced mix of microorganisms in the digestive system, caused by an inappropriate and unbalanced diet. Bone broth plays a vital role as it is easy to digest, helps heal the intestinal lining and contains valuable nutrients.
The Science of Bone Broth and Collagen
One of the reasons bone broth is so good for you is because it is rich in collagen. While there are many collagen supplements on the market, bone broth is by far the cheapest option.
Collagen accounts for approximately 30% of the total protein in the body. One of its primary functions is to provide structural support and strength to your tissues, such as skin, bones, tendons, ligaments, and cartilage,2,3,4 Allowing them to stretch while still maintaining tissue integrity. Collagen is therefore essential for repairing soft tissue, muscle and connective tissue, all of which become increasingly fragile and less elastic with age.
Glycine makes up nearly one-third of collagen’s amino acids. Collagen is also rich in proline, hydroxyproline, and alanine, which are components of the connective tissue matrix. Your body uses these amino acids to restore stress areas and parts of your body that need it most.
Many people mistakenly believe that beef meets most of the body’s protein needs. However, this assumption ignores the significant differences in amino acid composition between beef and collagen. Muscle alone does not provide enough amino acids needed to strengthen connective tissue.
Additionally, collagen contains higher levels of specific amino acids that have anti-inflammatory and longevity-promoting properties, as shown in the image below (marked in green). In contrast, red meat contains amino acids (red) associated with inflammation. In particular, excessive intake of methionine and histidine may have adverse effects on lifespan, which is a topic I discuss in “Collagen and Gelatin Are Essential for Optimal Health.”
Bone broth also contains high amounts of healthy fats and important nutrients like calcium, magnesium, phosphorus, silicon, sulfur and trace minerals, as well as breakdown substances from cartilage and tendons like chondroitin sulfate and glucosamine. Like collagen, chondroitin and glucosamine are all sold as supplements, bone broth can inexpensively replace the need for all of these substances.
Bone Broth Health Benefits
In addition to improving gut health,5 Other health benefits of bone broth, many of which are related to its collagen content, include:6
|
Strong, healthy skin, hair and nails7,8,9 — When your collagen levels are high, your skin becomes soft, smooth, and firm because collagen allows skin cells to constantly repair and renew themselves |
|
healthy bones10,11,12 |
|
Deepens sleep and releases serotonin due to its glycine content13 |
|
Reduce joint pain and stiffness,14 including osteoarthritis pain15 |
|
Improve blood pressure and reduce cardiovascular damage16 |
|
Improve glucose tolerancenumber 17 |
|
Reduce inflammation and oxidative damage, because glycine inhibits the depletion of nicotinamide adenine dinucleotide phosphate (NADPH). NADPH is used as a reducing sink for electrons, recharging antioxidants once they are oxidized |
|
Speeds recovery from illnesses like colds and flu— Chicken contains cysteine, which can thin mucus in your lungs and make it less sticky so you can pass it out more easily18 |
|
Reduce joint pain and inflammationprovided by chondroitin sulfate, glucosamine, and other compounds extracted from boiled cartilage |
Making Bone Broth at Home: Overcoming the Challenges
If you’re like me, you probably avoid making your own bone broth because it’s so time-consuming and energy-inefficient. You have to simmer the bones overnight, and leaving a boiling pot unattended while you sleep can also be potentially dangerous.
However, there is an ideal solution. Cooking bones in a pressure cooker (such as a Instant Pot) will greatly increase energy efficiency, safety, and reduce the hassle factor.
Just put the bones in the Instant Pot, pour pure filtered water in the pot – enough to cover the bones – add salt and other spices to taste, then set it to high and cook for two hours (if the bones are CAFO), then if If it is organic feed or grass-fed, four hours.
Using bones from CAFO (concentrated animal feeding operations) beef can be problematic due to potential heavy metal contamination. When cooking these bones in the Instant Pot, it’s best to limit the time to two hours to avoid introducing heavy metals into the broth.
If you are using beef bones from a grass-fed, organic source, you can safely cook them for four hours. If you are using chicken, it is even more important to use bones from organic sources, as CAFO chicken tends to produce a stock that does not gel,19 This calls into question the quality of the collagen you are getting.
By the way, if you have a dog, you can cut off the loose cartilage around the joints after two hours and feed the cartilage to your pet. If you boil the bones for four hours or more, most of the collagen will dissolve in the broth, so there won’t be anything left. What’s more, you never want to give your dog cooked bones, as they can break apart during chewing and cause serious damage to the esophagus.
How to enjoy homemade beef bone soup
There are many ways to enjoy the healthful benefits of homemade beef bone broth, from drinking it as a comfort drink to incorporating it into a variety of culinary creations. Here are some suggestions on how to incorporate bone broth into your diet:
|
Take a sip of something warm—— Sip bone broth straight from the cup and feel the soothing warmth of bone broth. This strategy is especially effective if you are feeling unwell or recovering from a respiratory illness. |
|
Used as a base for soups and stews— Use homemade bone broth as a base to enhance the flavor of your favorite soups and stews. Its hearty essence adds depth and complexity to traditional recipes and enhances flavor and nutritional value. |
|
Boiled grains— Mix grains like rice, quinoa or barley with bone broth to add flavor to an otherwise bland staple. The broth not only gives the grains extra flavor, but also boosts their nutritional content. |
|
Enhance sauces and gravies— Adding bone broth to recipes adds depth and richness to sauces and gravies. Whether drizzled over roasted meats or spooned over mashed potatoes, the addition of broth adds a delicious flavor to your homemade meals. |
|
Steamed vegetables— Instead of using plain water, steam the vegetables in bone broth to give them flavor and extra nutrients. |
|
Make delicious marinades— Mix bone broth with herbs, spices and aromatics to create a delicious meat marinade. The broth helps tenderize the meat while infusing it with layers of delicious flavor. |
|
Revitalize leftovers – Use bone broth to revitalize leftovers such as cooked grains, pasta, or meat. Simply add leftovers to the pot and reheat with a little broth to add moisture and restore flavor. |
Bone Broth for Everyone: Customize Your Bone Broth
Homemade bone broth can be customized to suit individual tastes and health goals, ensuring everyone can enjoy its nourishing benefits. Whether you prefer bold flavor or specific health enhancements, here are some tips for personalizing your broth:
• Try herbs and spices – Try using a range of herbs and spices to give your bone broth a unique flavor and extra health benefits. For a classic savory concoction, consider adding bay leaves, thyme, and black pepper. For added immune support, add garlic, ginger, and turmeric. Adjust quantities according to your taste preference and desired flavor profile.
• Add a little salt – Adjust the salt content of your bone broth based on personal preference and dietary considerations. While some people may prefer a salty broth for added flavor, others may choose a lower-sodium option. Himalayan pink salt or sea salt is a popular choice for seasonings, providing trace minerals and a subtle flavor profile. Remember to add salt gradually and taste as you go to achieve the perfect balance.
• Support your health goals— Customize your bone broth to meet specific health goals and nutritional needs. For example, if you want to support joint health, consider adding other collagen-rich ingredients, such as chicken feet.To promote intestinal health, ingredients such as kelp are added20 — a sea vegetable with an umami flavor — may aid digestion.
• Improve your pet’s nutrition— Bone broth can also benefit our furry friends, providing them with nutrition and an appealing flavor. When preparing broth for your pet, make sure it does not contain ingredients such as onions, garlic, and excess salt, which can be harmful to the animal. Instead, give them pure bone broth made from animal bones and cartilage, with no added seasonings or seasonings.
Serve small portions to your pet as a tasty treat, or mix with their regular food for added moisture and nutrition.
Whether you prefer a hearty beef broth or a lighter chicken broth, the customization possibilities are endless. Feel free to experiment with different ingredients and flavor combinations until you find the perfect recipe that suits your taste buds and health goals.
Embrace the nutritional power of homemade bone broth
As a natural source of collagen, healthy fats, vitamins, and minerals, bone broth enjoys a revered place in traditional cooking and holistic health practices. By blending beef bones with water and vegetables, herbs, and spices, you can take advantage of the nutritional richness of beef bone broth in your own kitchen and save a ton of money in the process.
So, grab a spoon and start cooking! Your journey to health begins with a humble pot of homemade bone broth.