The Amazing Benefits of Bone Broth

You may have heard about bone broth and its purported health benefits, which include everything from decreasing inflammation to improving joint functions. But is there any truth to these wide-ranging claims? 

“The benefits of bone broth have been making headlines because it’s believed bone broth has special nutritional properties,” says University Hospitals registered dietitian Renee Cooper, RD, LD. “Even though there is not a lot of evidence-based research that bone broth is the secret to good health, that doesn't mean bone broth doesn't have health benefits,” says Cooper. “It’s just not the cure-all some people think it is.” 

What Is Bone Broth?

It’s important to understand the difference between broth, stock and bone broth. These terms are typically used interchangeably. However, each one differs primarily in their cooking time, key ingredients, protein content and gelatin density. 

Broth is traditionally made by simmering meat in water, often with vegetables and herbs. This flavored liquid is then used for a variety of cooking purposes. 

Stock is made by boiling bones or cartilage in water, typically for at least 6-8 hours, which allows bone marrow and collagen to be released. This gives stock a thicker, more jellylike consistency than broth, which does not get cooked as long.

Bone broth is made by simmering animal bones, vegetables and herbs in water for up to 24 hours. Though it is frequently called a broth, bone broth is technically stock, because it’s made by boiling bones, not meat.

Nutrients in Bone Broth

Nutrients found in bone broth include:

• Protein, mostly in the form of gelatin and collagen; typically 8 to 10 grams per cup.
• Amino acids – the building blocks of protein.
• Trace amounts of vitamins and minerals such as calcium, magnesium and phosphorus.

Potential Health Benefits of Bone Broth

Unfortunately, to date there hasn't been much research done to examine the health benefits of bone broth. However, potential benefits of bone broth include:

• Protecting the digestive tract.
• Supporting joint health.
• Supporting lean muscle mass.
• Improving sleep.

Not Just Another Food Fad

There’s nothing new about consuming bone broth. Chefs and home cooks have been using feet, knuckles, tendons and bones of all sizes from poultry, beef, pig and fish to make rich, nourishing stocks/broths for centuries. 

“Many cultures have long regarded broth/stock as a healing food, especially if you consider the tradition of eating chicken soup when you’re sick with a cold or the flu,” Cooper says. “There’s seolleongtang in Korea, sopa de lima in the Yucatán and ‘Jewish penicillin’ (chicken soup with matzo balls), to name a few.”

Drinking warm, steaming bone broth is an effective way to loosen mucus when you have a stuffy nose. For this purpose, it’s even more effective in the form of bone broth-based chicken soup.  

“So your grandmother was right: Eat your chicken soup,” she says. “It’s good for you.” 

How to Make Bone Broth

Packaged and canned broth is readily available at the supermarket, but anyone who can boil water can easily make bone broth at home. 

“If you read the labels, you will see prepared broth is high in sodium, which may be okay for healthy adults but is not good for people with high blood pressure or kidney problems,” Cooper says. “That’s why I tell my clients to get back into the kitchen to improve their health. When you make your own broth, you use fresh ingredients and can season the broth to suit your own taste.” 

The good thing about homemade bone broth is that you can use any part of an animal, including feet, heads, necks, backs, knuckles or tails. After letting the broth simmer for up to 24 hours, the stock will have a clear, rich color ranging from translucent (fish bones) to golden-yellow (chicken bones) to deep brown (ruminant bones). If you added vegetables, this may affect the color as well. For example, beets will turn the broth red. 

For a delicious, substantial soup to be enjoyed during Northeast Ohio’s cold winter months, Cooper recommends these recipes for either a hearty bone broth made with beef bones or a nourishing vegetarian stock for people on a meat-free diet. 

Slow Cooker Bone Broth 

Serves eight: 

• 3 pounds beef bones, or more to taste.
• 3 carrots, chopped.
• 2 stalks celery, chopped.
• 1 onion, chopped.
• 5 cloves garlic, smashed.
• 1 tsp whole black peppercorn 2 bay leaves.
• Cold water to cover.
• 2 tablespoons apple cider vinegar.
• Kosher salt to taste.

1. Preheat oven to 375 degrees. Line a baking sheet with aluminum foil; spread beef bones out on prepared baking sheet. 
2. Roast bones in preheated oven until browned, 25 to 30 minutes. 
3. Place carrots, celery, onion, garlic, peppercorns and bay leaves in a slow cooker. Place roasted bones over vegetables; pour in enough cold water to cover bones. Add apple cider vinegar and kosher salt. 
4. Cook on low for eight hours. Pour broth through a fine-mesh strainer into a bowl and discard any strained solids. 

Cook’s Notes: 

• You can skim the froth that forms at the surface of a stock as it cooks, but there's no real reason to do so. Do this only if you must have a clear broth. Otherwise, keep it in and garner the health benefits. 
• You can also remove the congealed fat that forms at the top when the stock is cooled. If the bones are from grass-fed and pastured animals, the fat will be healthy for you.

Source: Allrecipes 

Vegan Bone Broth 

Makes about 8 cups: 

• 1/2 lb. shiitake mushrooms, rough chopped.
• 1/2 Maitake mushrooms, quartered. 
• 1 bunch oyster mushrooms, rough chopped.
• 2 pieces kombu or wakami sea vegetable, left whole. 
• 2–3 large or 5 small brown onions, rough chopped. 
• 1–2 shallot, rough chopped. 
• 5 green onions, rough chopped.
• 4–5 large unpeeled carrots and rough chopped.
• 2 parsnips, peeled, rough chopped.
• 3 celery stalks plus leaves, rough chopped.
• 1 cup or more chopped leek tops, rough chopped.
• 1 halved head of garlic.
• 1/2 bunch parsley with stems.
• 4 thyme sprigs.
• 2 bay leaves.
• 1/2 tsp. black peppercorns.
• 1 knuckle fresh ginger.
• 1 piece fresh turmeric.
• 1 Tbl. Celtic Sea Salt.
• Olive oil.
• *Optional ingredient: 2-3 tsp. miso paste, lemon grass, and or avocado or olive oil to drizzle or avocado chunks when serving. 

1. Pre-heat oven to 400 degrees. 
2. On a parchment lined baking sheet, roast: onions, carrots, parsnips, beets, shallots and halved garlic. Drizzle with olive oil and a little sea salt. 
3. Roast for 30 minutes. 
4. Cover with about 12-14 cups of cold water. 
5. Bring to a boil and reduce heat to a simmer uncovered. 
6. Simmer for 1-2 hours until reduced. Taste and adjust seasonings. 
7. Lastly, strain vegetable stock, save vegetables you wish to eat, and sip your golden delicious broth with delight.

Source: Curry Girls Kitchen 

Related Links 

The clinical dietitians at University Hospitals develop healthy eating plans for adults and children to optimize overall health and prevent or manage a range of health conditions.