Have You Made You Own Bone Broth?
Homemade broth from simmering beef, chicken, turkey, lamb, wild game, or fish bones for long periods of time (8-36 hours) is one of the best things you can consume for your overall health, immunity, skin, and digestive support. Bone broth contains beneficial minerals and amino acids needed to support your immune system, heal the digestive tract, as well as provide essential nutrients to your body, as a whole.
When bones are simmered for long periods with an acid (apple cider vinegar, lemon, or lime juice), they release both minerals and collagen/gelatin, along with several amino acids, such as arginine, glycine, glutamine, and proline. Not only are these amino acids anti-aging, but they help support your immune system.
“In fact, the evidence goes back more than a century, and not only established gelatin’s value to cartilage and bones but also to the skin, digestive tract, immune system, heart and muscles.”(1)
The Westin Price Foundation (1) summarizes research around how Proline, Glycine and Gelatin from bone broths are beneficial for many aspects of your health, including:
- Cardiovascular health
- Detoxification pathways
- Digestion
- Wound healing
- Arthritis and other degenerative joint diseases
- Liver health
This is partly because bone broths also contain minerals that can be easily absorbed by your body, including calcium, sulphur, phosphorus, and magnesium. (2)
Bone Broth, Your Digestive System, and Your Immune Health
As mentioned above, bone broth is one of the best natural sources of collagen. Collagen is one type of protein that makes up the lining of the GI tract. As such, it can work wonders for leaky gut.
When you increase your collagen intake, you help heal the mucus membranes in the GI lining. This closes the tiny openings that might otherwise let undigested food particles and chemicals leak from the gut into the bloodstream. This helps alleviate issues with your immune system that often accompany leaky gut.
In addition to the mechanism described above (leaky gut prevention), bone broth also appears to have an anti-inflammatory effect. (3) This supports the immune system in it’s normal function.
Very Simple Bone Broth Recipe
- 5-6 Bones from beef, lamb, other game, or whole carcass from poultry or fish
- 1 Tbsp Apple cider vinegar, lemon, or lime juice
- Add to crock pot and cover with water.
- Simmer 8-36 hours.
- Remove bones, strain liquid if necessary.
- Separate bone broth into glass jars. Store some in freezer for later use.
References and Research for the Benefits of Bone Broth:
- https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/#gsc.tab=0
- https://draxe.com/nutrition/bone-broth-benefits/
- https://pubmed.ncbi.nlm.nih.gov/11035691/
Dr. Kalaba is a chiropractor in Tucson, AZ, practicing gentle chiropractic care and providing health tips to help you live the best rest of your life.
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