Bone Broth Benefits: Bone broth is made by simmering the bones and connective tissue from just about any animal, including chicken, turkey, beef, pork, fish, lamb, bison, buffalo, and venison. It is a highly nutritious stock commonly used in soups, sauces, and gravies and recently as a health drink. Research has shown bone broth benefits, including increased immune system function and helping build up the body’s systems to overcome disorders like allergies, asthma, and arthritis. And the broth form allows the body to easily absorb minerals like calcium, magnesium, phosphorus, silicon, and sulfur.

Bone Broth Benefits: EP's Chiropractic Functional Wellness TeamBone Broth Benefits

Bone broth dates back to prehistoric times when inedible animal parts like bones, hooves, and knuckles were turned into a broth. It is important to understand that most store-bought stocks and broths are not made of bone or animals. Companies, instead, use lab-produced meat flavors. Homemade bone broth is made by simmering bones, water, and vinegar for 10 -12 hours, extracting the collagen from the bones into the liquid. This creates a rich form of stock. Bones are often roasted before making the broth.

Simple Recipe

Making bone broth is very simple, and there are many recipes online. A large pot, water, bones, and vinegar are all that is necessary to get started, here’s an easy recipe:

Ingredients

  • One gallon (4 liters) of water.
  • 2 tbsp (30 mL) apple cider vinegar.
  • Adding vinegar is important because it extracts valuable nutrients out of the bones and into the water.
  • 2–4 pounds (around 1–2 kg) of animal bones.
  • Salt and pepper, to taste.
  • Vegetables, herbs, or spices can be added to create and enhance flavor.
  • Garlic, onion, celery, carrot, parsley, and thyme can be added in step one.

Directions

  • Place all ingredients in a large pot or slow cooker.
  • Bring to a boil.
  • Reduce to a simmer and cook for 12–24 hours.
  • The longer it cooks, the better it tastes and provides more nutrition.
  • Let the broth cool.
  • Strain into a large container and discard the bones.

Because of the long cooking, large amounts of collagen are extracted, making the bone broth gelatinous at room temperature.

Benefits

Digestion

  • Bone broth is a rich source of glutamine, an amino acid that improves digestion and gut health.
  • It can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease.
  • Gelatin can also bind to water in the digestive tract, which helps foods move through the gut more easily.
  • Bone broth can benefit individuals with the following:
  • Leaky gut
  • Irritable bowel syndrome – IBS.
  • Inflammatory bowel disease/IBD like ulcerative colitis or Crohn’s disease.

Low Glycemic Index

  • Homemade vegetarian or meat-based broths are very low glycemic, with no added sugar, low in calories, and a great way to hydrate the body.
  • It can be a healthy snack between meals without an insulin spike that can lead to post-meal energy crashes.

Collagen Improves Hair, Skin, and Nail Health

  • Bone broth contains collagen. Collagen is a protein in structural and connective tissues that includes skin, bones, muscles, tendons, and ligaments.
  • The fibrous structure contributes to strength, shape, and elasticity and can fortify hair, skin, and nails.
  • Bone broth can be beneficial for pregnant women, as it can help preserve skin elasticity during pregnancy while the skin stretches and grows.

Anti-Inflammation

  • The amino acids glycine and arginine have anti-inflammatory effects.
  • Arginine may be especially beneficial for fighting chronic inflammation.

Protects Bones and Joints

  • Bone broth contains calcium for maintaining strong bones and preventing bone loss as the body ages.
  • Collagen also protects joints from age-related deterioration.
  • It can help individuals with bone and joint conditions like osteoarthritis.

Bones

Instead of throwing leftover bones from meals in the garbage, save them. They can be collected in a bag and stored in the freezer until ready to roast and cook. Individuals who don’t buy and eat whole chickens and bone-in meat can ask for them at the local butcher or farmers market. The meat department at most grocery stores will often have them. They’re inexpensive, and a butcher may even offer them for free. It is recommended to find pastured chicken or grass-fed beef bones as these are the healthiest and provide maximum health benefits.

Storage

  • Making broth in large batches is recommended, as it can only be stored safely in the refrigerator for up to 5 days.
  • To help the broth last longer, it can be frozen in small containers and heated up for individual servings as needed.

Functional Nutrition


References

Koutroubakis, I E et al. “Serum laminin and collagen IV in inflammatory bowel disease.” Journal of clinical pathology vol. 56,11 (2003): 817-20. doi:10.1136/jcp.56.11.817

Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138

McCance, R A et al. “Bone, and vegetable broth.” Archives of disease in childhood vol. 9,52 (1934): 251-8. doi:10.1136/adc.9.52.251

Peterson, Orion J et al. “Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress.” Journal of medicinal food vol. 23,12 (2020): 1259-1265. doi:10.1089/jmf.2019.0312

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The information herein on "Bone Broth Benefits: Sciatica Functional Wellness Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.