Bone broth is not a new concept, but it has recently been rebranded as a modern cure-all in the health and wellness industry.
In fact, bone broth is now readily available at restaurants like Brodo, and innovative broth blends flood our social media feeds. Before touting the latest food fad, at Parsley Health, we like to see and experience proven research and medical data that backs it up. Luckily, bone broth has plenty of studied benefits, and we are all about it.
What is bone broth?
Bone broth is simply a broth made by boiling bones (often with meat still on them). Sometimes vegetables, herbs, and spices are added for additional flavor and nutrients, and this delicious tonic can be enjoyed on its own or used as a base for all kinds of dishes. Bone broth contains parts of the animal we typically discard, all nicely broken down, making it an easily digestible way to get the full dose of nutrients.
What’s all the fuss about bone broth?
It’s incredibly healing to your gut.
One of the ingredients in bone broth is gelatin, which can help to repair intestinal lining and reduce inflammation in our digestive organs. Studies have shown that this ingredient alone can boost intestinal health and integrity. As a bonus, research tells us that people with digestive issues are often lacking in collagen, which is a second important substance found in bone broth.
It supports joint health and arthritis.
Cartilage is one of the tissues in your body that helps to protect the integrity of your joints. It is a protein found bones, skin, cartilage, ligaments, tendons and bone marrow that plays an important part in ensuring that our bones do not rub against one another within our joints. However, cartilage degrades as we age.
Bone broth is a natural source of collagen and chondroitin, which are the building blocks of cartilage! Studies have shown that collagen is an effective way to support joint health and prevent joint deterioration.
In addition, gelatin is derivative of collagen that can be found in bone broth. This substance helps to create a cushion between bones within joints so that they can glide easily without friction. Gelatin provides the building blocks to maintain bone strength and density as well as take pressure off of aging joints.
It can boost your skin health.
Collagen is also used to keep the organ of your skin healthy. However, after the age of 20, research shows that our bodies produce about 1% less collagen in the skin each year. As a result, the skin becomes thinner and more fragile with age. Luckily, bone broth is packed with collagen, which has been shown to improve skin elasticity and hydration.
It improves the quality of your sleep and may even alleviate mental disorders.
Glycine is another amino acid that highly available in bone broth. Glycine is associated with relaxation, and studies show that supplementation may improve sleep quality. In addition, glycine has been shown to help treat obsessive-compulsive disorder and reduce the symptoms of schizophrenia.
Gut healing bone broth recipe.
We’re so excited to share an original bone broth recipe by Marco Canora, the founder of Brodo.
If you want to choose one broth to master and make regularly, this is it. The meat and bones of three different animals give it great complexity. It’s super delicious and rich, so it’s my go-to for everyday sipping. Stewing hens, old birds with tough but flavorful meat, sometimes labelled as soup fowl, are ideal for broth-making. They aren’t the easiest to find, though so substitute regular whole roasters if that’s all you can get your hands on.
Makes about 6 Quarts
- 2 (2- to 3-pound) stewing hens
- 2 (1-pound) turkey drumsticks
- 3 pounds beef shin
- 3 large onions, peeled and roughly chopped
- 6 celery stalks, roughly chopped
- 3 large carrots, scrubbed and roughly chopped
- 1 (14.5-ounce) can whole peeled tomatoes
- 10 sprigs flat-leaf parsley
- 1 tablespoon black peppercorns
- fine sea salt
- Place all the meat in a 16-quart pot and add cold water to cover by 2 to 3 inches. Bring to a boil over high heat, about 1 hour, skimming off the foamy impurities every 15 to 20 minutes.
- As soon as the liquid boils, reduce the heat to low and pull the pot to one side so it is partially off the burner. Simmer for 2 hours, skimming once or twice.
- Add the onions, celery, carrots, tomatoes, parsley, and peppercorns and push them down into the liquid. Continue to simmer for 3 to 5 hours, skimming as needed and occasionally checking to make sure that the bones are fully submerged.
- Use a spider skimmer to remove the solids. Set the meat aside for another use. Strain the broth through a fine-mesh strainer. Season with salt to taste and let it cool.
- Transfer the cooled broth to storage containers (leaving any sediment in the bottom of the pot) and refrigerate overnight. Skim any solidified fat from the top and store the broth for up to 5 days in the refrigerator or freeze for up to 6 months.