Description
Bone broth is very common in the United States. It is prepared with animal bones and vegetables. It benefits both digestion and bone health.
Possible Benefits
- May improve digestion
- May improve gut health
- May strengthen bones
- May improve skin appearance
- May enhance immunity
How to Do It
The recipe is very simple:
In a large pot, add 1-2 liters of water, bones, 4-6 tablespoons of apple vinegar, vegetables (such as carrots, onion, garlic, and celery), and bay leaves. Cook on high heat for 3-4 hours. Then, cook over medium heat for an additional 2 hours.
When it’s finished, you can store it in the refrigerator to consume later.
If you wish, you can add some meat, although this is not usually done.
Why it works
- By generating gastric juices in the stomach, bone broth improves digestion and metabolism.
- Because of its high content of calcium, glucosamine, and magnesium, it helps strengthen bones and other cartilage tissues.
- It helps restore intestinal balance, which positively affects the immune system.
Time Commitment
Up to 6 hours to prepare the broth
Suggested Frequency
Once per week
Time of Day
Any
Possible Side Effects
Upset stomach, nausea, increased bowel movements
Tips
- It is better if you prepare this broth at home.
- If possible, organically source the animal bones so that the broth has a better source of nutrients.
- This broth is ideal to drink when you are on an intermittent fast, especially if it is a wide fasting window
Supporting Studies and Articles
Expand Collapse- The pepsins of normal human gastric juice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184747/
- Physiological effects of oral glucosamine on joint health: current status and consensus on future research priorities. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3629992/
- Calcium Intake and Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/
- Dietary Reference Intakes for Calcium and Vitamin D. https://www.ncbi.nlm.nih.gov/books/NBK56060/
- What's the scoop on bone soup? https://www.health.harvard.edu/healthy-eating/whats-the-scoop-on-bone-soup
- The Phylogeny and Biological Function of Gastric Juice—Microbiological Consequences of Removing Gastric Acid. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6928904/
