What is Bone Broth?
Liquid bone broth with either meat, vegetables or both has been consumed for thousands of years in every culture due to their health benefits. It is one of the most nutrient dense foods you can consume; rich with essential vitamins and minerals that are hard to find combined with any other food group these days.
Bone broth is also now a staple in the Paleo diet and Keto diet due to their high levels of nutrition, easy to digest, healing benefits and can be used in any soup, casserole or stew. No other food group is made by the using the same process as bone broth, which utilises all parts of animals such as ligaments, tendons, bones, marrow, feet, organs and skin that cannot otherwise be consumed. It is brought to the boil then left to simmer for 24-48 hours before being strained and refrigerated (or frozen) as a liquid.
“Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain,” explains Dr Josh Axe, pioneer in Function Medicine.
Health Benefits of Bone Broth
Here are just a few common health benefits associated with bone broth consumption:
- Protects joints due to natural collagen found in animals’ vertebrae, bones, joints & tendons
- Promotes gut health and fights food sensitivities and aids with healing IBS, Chron’s disease, ulcerative colitis and acid reflux symptoms
- Helps with the growth of probiotics (good bacteria)
- Strengthens Bones, Teeth, Skin, Hair, and Nails due to collagen content
- Aids in hydration and natural electrolyte balance
- As it aids in restoring gut health it therefore supports the immune system and healthy inflammation response
- Boosts detoxification as we’re exposed to an array of environmental toxins
- Helps the body absorb nutrients and essential minerals
- Aids the metabolism through amino acids including building and repairing muscle tissue
- Slows cartilage, tissue and muscle loss associated with aging by improving the body’s use of antioxidants
- Increases collagen which reduces the appearance of wrinkles and can banish cellulite
- Glycine found in broth protects against skeletal muscle loss associated with age-related muscle protein breakdown
What's in Bone Broth?
We use certified organic beef and/or chicken bones only and filtered water. Nothing else is added to this liquid bone broth.
Often referred to as “nature’s multi-vitamin,” bone broth contains the following:
Provides the building blocks for proteins with 19+ easy, essential and non-essential amino acids to absorb
Glycosaminoglycans (GAG) - which support collagen, elastin and digestive health include glucosamine, hyaluronic acid and chondroitin sulfate
Glucosamine – two main natural occurring types include hydrochloride and sulfate to maintain cartilage integrity to support joint health, flexibility and comfort
Hyaluronic Acid – contributes to cell production, differentiation and mitigation and assists cells perform their daily functions offering support for reducing signs of aging, cell rejuvenation and firmness of skin
Chondroitin Sulfate – found in the cartilage within the joints of animals it supports joint, cardiovascular, bone and skin health, as well as cholesterol levels
Minerals and Electrolytes – provides essential minerals and electrolytes including calcium, magnesium, potassium and phosphorus, which are important for supporting healthy circulation, nerve signalling functions, bone density, digestive health and heart health
Collagen – helps form connective tissues, seal the protective lining of the gastrointestinal tract, cover and hold our bones together, joint mobility and is also a rich source of gelatin ideal for those suffering from leaky gut syndrome
Arginine – supports immune system function, wound healing, production and release of growth hormone, regenerate damaged liver cells, production of sperm
Glycine – prevents breakdown of protein tissue like muscle, detoxifies the body, acts as antioxidant, neurotransmitter that improves sleep, memory and performance
Proline – regenerate cartilage, heal joints, reduce cellulite, supple skin, repair leaky gut
Glutamine – protects gut lining, metabolic fuel for cells in small intestine, improves metabolism and helps build muscle
Other nutrients include – iron, vitamins A, K, fatty acids, selenium, zinc and manganese
Allergies to Bone Broth
Dr KellyAnn explains the potential allergies related to bone broth if you suffer from a histamine intolerance, which is about 1% of global population.
“A few people, however, have a reaction to bone broth or supplements containing collagen. These people experience histamine intolerance symptoms such as headaches, digestive upsets, heart palpitations, and skin flushing. When this happens, a likely culprit is histamine intolerance, a problem that affects about 1% of people.
What are histamines?
Histamine is a neurotransmitter that plays an important role in keeping your immune system, your digestion, and your nervous system working right. Many foods are high in histamine, promote the release of histamine, or limit its breakdown. These foods include shellfish, nuts, chocolate, citrus fruits, tomatoes, black and green tea, spinach, fermented foods, collagen, and bone broth.
For the vast majority of people, the amount of histamine in a food simply isn’t an issue. If your system is working right, it immediately inactivates any histamine you don’t need, using two enzymes called DAO and HNMT, and that’s the end of the story.
Sometimes, however, things go wrong. A number of factors, from genetic mutations to medical conditions like Crohn’s disease, can lead to high levels of histamine. In some cases, the only solution may be to stay on a histamine intolerance diet forever.
However—and I want to emphasize this—the most common problem in people with histamine intolerance is a sick, leaky gut. In these cases, healing the gut may make histamine issues vanish.
There are two reasons for this. First, if you have an inflamed gut, DAO—which does much of its work in the intestine—can’t do its job right. As a result, it won’t break down enough histamine. Second, if your gut is leaky, histamines can escape through your gut wall, triggering a violent immune system reaction.
The solution is obvious: Fix your leaky gut, and DAO can rein in those histamines. In addition, histamines will stop escaping into your blood stream and setting off your immune system’s alarms.
So that’s the why behind this healing strategy.
How to go about building a rock-solid gut if you have histamine issues:
Cut grains, sugar, soy, dairy, and artificial ingredients out of your diet. All of these products damage your gut.
Initially, avoid even healthy foods that are high in histamines. Here’s a list of them. (Remember, however, that the histamine content of a food may vary depending on its age and other factors. Also, experts don’t always agree on which foods belong on the high-histamine list, so you may need to do a little experimenting.)
Eat egg yolks and fresh, lean meat and poultry. If you have leftovers, freeze them immediately. (The histamine level of meat increases over time.)
Eat fresh fruits, fresh vegetables, and healthy fats that aren’t on the high-histamine list.
Rather than drinking bone broth, drink meat broth (which cooks for only a few hours). It contains fewer histamines, and it’ll still help to heal your gut. When you make your broth, use or freeze it quickly.
Supplement wisely. Take vitamin C, which helps degrade histamine; vitamin B6, which helps DAO do its job; zinc, which is a powerful anti-inflammatory nutrient; and quercetin, which is a natural antihistamine.
Exercise, get enough sleep, and ease your stress with meditation, yoga, Tai Chi, or breathing exercises.”
Foods that can help lower morning sickness symptoms include soups and bone broth. They provide a rich source of nutrients like collagen and electrolytes to keep hydrated.
How to Distinguish Between “Real” and “Fake” Bone Broth
It’s very important to be aware that a lot of broth and stock found in the supermarkets are NOT considered “real” bone broth. Most of those cartons and cans are filled with ingredients that have never even come in contact with real bones and use lab-produced meat flavours in cubes, soup and sauce mixes. Usually these products contain unfiltered water which would contain heavy metals, spices, and some type of preservatives or thickening agents – nothing that is good for you.
Some manufacturers even use MSG, Monosodium glutamate, which is recognised as meat flavour in Asian cuisine but is really a neurotoxin.
How Much Bone Broth Should I Consume Daily?
Here’s the dosage recommendation from global functional medical practitioner, Dr Josh Axe:
“I recommend consuming eight ounces (250mls) one to two times daily as a bone broth soup, a plain beverage or doing a bone broth fast to get all these wonderful bone broth benefits. I typically drink eight ounces upon waking every morning and recommend drinking bone broth daily.”
How To Consume Bone Broth
As a hot tea - simply heat a cup full in a small saucepan, add ginger, turmeric, coconut oil (other spices and herbs) then pour into a mug and consume with as you would any other tea or hot drink. If you have broth at night before bed it will effectively coat your gastrointestinal tract and promote digestion throughout the night and can also have a calming and relaxing effect.
To prepare and accompany gluten free 'grains' - bone broth not only adds flavour and protein, but most importantly digestibility to your grains. Instead of adding filtered water, replace your liquid with broth when cooking quinoa, buckwheat or even rice types.
- To cook vegetables, casseroles, stews and soups - bone broth is often the base for most soups. You can lightly cook your green vegetables in the broth in a frying pan for fantastic flavour. You can even freeze the broth in ice cube trays and use in your favourite stir fry in place of stock.
How To Maximise Shelf Life of Bone Broth
Here are some storage tips on maximising shelf life:
- How long does beef broth last in the freezer? Properly stored, it will maintain best quality for about 6 months, but will remain safe beyond that time.
- The freezer time shown is for best quality only - beef broth that has been kept constantly frozen at 0°F will keep safe indefinitely.
- How long does beef broth last after being frozen and thawed? Beef broth that has been defrosted in the fridge can be kept for an additional 3 to 4 days in the refrigerator before using; beef broth that was thawed in the microwave or in cold water should be used immediately.
- How can you tell if opened beef broth is bad or spoiled? The best way is to smell and look at the beef broth: if the beef broth develops an off odor, flavor or appearance, or if mold appears, it should be discarded.
Dr Josh Axe & Jordan Rubin (Ancient Nutrition) on Bone Broth
Bone broth has been regaining popularity in recent years. Yet, with so much information floating around, things can certainly get confusing.
Here's what you need to know.
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