Bone Broth: Should I Really Be Drinking It?
Written by: Cindy Santa Ana
Short answer: YES! Don’t throw out those beef, chicken or fish bones! Consuming bone broth is a great way to aid leaky gut, regulate blood sugar, balance hormones and help those suffering from cardiovascular health issues.
Consuming bone broth is also great way to protect your bones from osteoporosis, but perhaps not for the reason you may think.
It’s surprising, but research conducted by the Weston A. Price Foundation has confirmed that bone broth is not a good source of the bone-building mineral calcium. According to lab analysis from Covance Laboratories in Madison, Wisconsin, bone broth contains a mere 4.25 milligrams of calcium per cup compared to 291 milligrams of calcium per cup of whole milk.
While it may not be rich in calcium, it still is a superfood with great bone benefits. It turns out that bone broth contains key amino acids, such as glycine and proline, which are needed to manufacture another important component of healthy bones, collagen.
If you are suffering from osteopenia or osteoporosis or want to prevent these debilitating conditions, drinking bone broth or using supplemental collagen has been shown to reduce the loss of bone mass and the likelihood of bone fractures significantly. Just make sure to always make your bone broth from organic grass-fed/pasture-raised/wild-caught animal bones.
In my book Unprocessed Living, bone broth is one of my favorites when it comes to choosing protein. Bone broth has proven to be high in essential micronutrients and has also shown to be beneficial for fat loss.
It’s easy to make homemade bone broth! Here’s a recipe for you to try out:
You can store your soup safely in the refrigerator for up to 4 days, or better yet, place some in the freezer to keep for later use. Make sure to leave at least 1” of headspace when storing in the freezer to allow for expansion.
Homemade Bone Broth
- Bones (You can use chicken or turkey carcasses, marrow bones from the butcher, ribs, etc. Try and use the bones from pasture-raised proteins)
- 2 – 3 Tbsp Bragg’s Apple Cider Vinegar
- Dashes of unrefined sea salt or real salt
- Filtered water
- Throw in an onion, a couple of celery ribs, 2 carrots (optional)
- Place all the ingredients in a crock pot. Make sure the water is high enough to cover the bones. Do not forget to add the vinegar - this is the ingredient that draws the minerals from the bones.
- Let sit for 30 minutes and then turn the heat to low.
- The longer you let your broth brew, the better it will be. Leave chicken broth in the crock pot for 24 hours and beef broth for up to 48 hours. The bones are done when they crumble in-between your fingers.
- Turn crock pot off and allow broth to cool.
- Strain the cooled broth using a wire colander and pour into mason jars.
- Once cooled, it may form a thick, waxy layer of fat on the surface. Skim it off and either toss it, or save it for cooking. This also preserves the broth while storing in the fridge.
How To Use:
You can enjoy a simple mug of bone broth sprinkled with sea salt to warm you up on a cool day, or use it as a starter for soups. I use it for any recipe calling for chicken or beef stock.
Are you a fan of bone broth? I’d love to hear how you use it and any benefits you’ve found from it! Comment below.
Cindy Santa Ana is a Certified Integrative Nutrition Health Coach specializing in weight loss, clean eating transformations and thyroid disease. She works with clients to help them reach their ideal weight, increase their energy, and live a healthy balanced lifestyle, while juggling their career and personal life.
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