Benefits, How to Make and Nutritional Values

Most food trends come out of nowhere. Anyone remember Cronuts? Activated charcoal on everything? Bacon wrapped in bacon, bacon on the side? Most food fads only survive a few years before they’re consigned to the pantry of history. But every once in a while, a food trend becomes a staple.

Popularized in part by the paleo diet, bone broth has been having a “moment” in the United States for several years now. And unlike some sexier food crazes, its popularity isn’t waning. That’s probably because some are late to the party—bone broth has always been a staple of Asian cuisine.

Not only is it delicious, but it’s also versatile. Use it in soups or stews, or just drink a cupful. Registered dietitians Kate Patton, MEd, RD, CSSD, LD, and Anthony DiMarino, RD, LD, share the benefits of bone broth and how to enjoy it.

Is bone broth healthy?

Bone broth is just what it sounds like: a soup made by simmering animal bones and other ingredients until the marrow and other nutrients are absorbed. Sometimes the meat is also simmered in water with ingredients like vinegar, tomatoes, garlic, or vegetables to enhance the flavor.

The list of health benefits associated with bone broth may be long, but there’s still not a lot of research on the subject. The available research makes it clear that not all bone broths are created equal. Homemade or coffeehouse-made bone broths are the most reliable, but even these can vary in nutritional quality from batch to batch.

“Bone broth is a quality addition to a balanced, healthy diet,” DiMarino says. “It’s never going to be a miracle worker on its own, but you can add it to your food rotation without too much worry. If it’s something you enjoy and want to do at home—a hobby, for example—and you have the time and resources, go for it. But if it doesn’t fit your schedule or budget, don’t worry.”

The benefits of bone broth include:

Bone broth benefits

Bone broth contains a range of minerals and nutrients that are good for our bodies. For example, collagen is an important protein found in animal bones.

“As we consume this collagen, we break it down,” DiMarino explains. “Our body can then use these amino acids for a number of reasons. Basically, the body will use it where it needs it.”

Although more research is needed on the health benefits of bone broth, its nutritional profile suggests a wide range of possible benefits, including:

Improved gut health

Bone broth has gut-healing and anti-diarrheal properties. The lining of our gastrointestinal (GI) tract thins over time. There’s some evidence that boosting collagen production helps repair this lining. And a 2021 nonhuman study found that bone broth may reduce intestinal damage from ulcerative colitis due to its anti-inflammatory properties.

Reduces joint pain

As most of us know all too well, as we age, our joints lose their elasticity, leading to conditions like osteoarthritis. One of the primary proteins in our bodies, collagen supplements can help reduce joint pain by protecting your tendons and ligaments. When bone broth is cooked, the collagen in animal bones breaks down to form gelatin. This contains amino acids that can also support joint health.

Maintain strong bones and muscles

Collagen is a key component of both our bones and muscles, so when we lose collagen, both our bones and muscles can weaken, increasing our risk of osteoporosis and sarcopenia.

Collagen-rich bone broth is also a good source of amino acids, which are easily absorbed in broth and can help build tissue, muscle and bone.

Bone broth also contains electrolytes like calcium, potassium, sodium, and magnesium, which help regulate nerve and muscle function and even prevent cramps.

Reduce stress

Collagen contains an amino acid called glycine, which helps block stress, increase mental clarity, and promote sleep. Also—let’s be real—hot drinks are soothing regardless of their glycine content.

Promote healthy skin

Collagen has long been touted as a natural way to strengthen skin elasticity and thus reduce signs of aging like wrinkles and sagging skin, but there may not be enough research to support this at this time.

Distribution of nutrients

The biggest advantage of bone broth is that it contains a wealth of nutrients and minerals that you can get from it. However, it is important to remember that the nutritional content of your bone broth will depend on the type of animal bone you use.

In general, one cup of bone broth contains:

• 50 calories.
• 0.5 grams (g) of fat.
• 9 grams of protein.
• 280 milligrams (mg) of potassium.
• 450 mg sodium.
• 5g of carbohydrates.

Bone broth and meat stock

A standard stock uses meat, bones, water, spices, and sometimes a mirepoix. A mirepoix is ​​a blend of aromatics like chopped onion, carrots, and celery that add an extra depth of flavor to your stock. Most stocks use beef, chicken, or fish as their base, but vegetarians, don’t despair! Buying or making vegetable stock is just as easy.

If you’re in the mood for DIY, making stock is about as easy as it gets. Simply throw your ingredients into a pot and bring to a simmer. In general, it takes two to three hours on the stove to make a good stock—less if you’re using a pressure cooker.

Bone broth uses similar ingredients and requires minimal preparation, but it takes a lot more time. Bone broth should simmer for at least six hours, and higher-quality bone broth sits on the stove for more than 24 hours. All that extra time helps draw nutrients out of the bones, making the broth thicker, healthier, and more gelatinous than a broth. You can also add a little herbs and spices to your broth if you like.

The collagen content in bone broth is what makes it worth the extra preparation time, according to DiMarino.

What about bone broth that we buy at the grocery store?

If you’re buying bone broth from the grocery store, be aware that companies may label their broth as “bone broth,” even if the broth and bones are only cooked together for a few minutes. A quality broth should cook the bones for at least six hours.

So how do you know you’re buying quality bone broth? It should have a gel-like texture when refrigerated. This is how you know there’s collagen, amino acids, and other nutrients in the mix.

Also check the freezer section; bone broth stays intact during the freezing process and can stay fresh for 12 to 24 months, depending on the brand and preparation.

If none of these options interest you, you can also purchase powdered or supplement forms, such as collagen peptides or bone broth powders, which offer the same nutrients.

Side effects of bone broth

Due to the potassium, sodium, protein and fluid content of bone broth, consult your healthcare professional before consuming it if you have kidney disease.

How to make bone broth

If you want to try it yourself, we recommend slow cooker bone broth using beef, venison, or poultry bones. You could also try Thai coconut bone broth with cayenne pepper, lemongrass, and ginger.

Contents

• 4 pounds of beef, chicken, turkey (poultry), or venison bones. (Ask your butcher for organic or grass-fed.)
• 3 tablespoons apple cider vinegar, plus a squeeze of lemon. (The acid helps pull collagen from bones.)
• 2 carrots, chopped. (A good source of vitamin A.)
• 2 chopped celery stalks. (Rich in vitamin K.)
• 1 medium onion (chopped). (You can get antioxidants and prebiotics from these.)
• 2 bay leaves.
• 1 bunch of parsley.
• 1 tablespoon of salt.
• 2 qts water.

Directions

1. Add all ingredients to your slow cooker.
2. Cook over high heat for four to six hours until the nutrients separate from the bones.
3. Let the broth cool. Use a strainer to separate the solids.
4. Enjoy! But be careful not to burn your mouth! And don’t be afraid if it has a gel-like texture after refrigerating. Remember, this is a quality broth!

Conclusion

Eventually, the hype around bone broth may fade, either because it’s become more fully integrated into food culture or—like quinoa and açaí before it—becomes a hot topic among health-conscious foodies with an interest in international cuisine. Either way, the health benefits endure.