Bone broth has gained popularity in recent years for its numerous health benefits, particularly its rich collagen content. While store-bought bone broth is convenient, homemade gelatinous bone broth offers several health advantages, including a higher collagen content, gelatinous texture, better flavor, and cost-effectiveness.
Gelatinous bone broth is better for your health than store bought
Higher Collagen Content: Collagen is a protein found in connective tissues of animals. It provides structure to skin, hair, nails, bones, and joints. Homemade bone broth is typically simmered for a longer period, which helps extract more collagen from the bones, resulting in a broth that is richer in this beneficial protein compared to store-bought versions.
Gelatinous Texture: A hallmark of well-made bone broth is its gelatinous texture when cooled. This gelatin is derived from the collagen in the bones and provides a soothing and healing effect on the digestive tract. Homemade bone broth is more likely to achieve this gelatinous consistency due to the longer cooking time and higher collagen content.
Better Flavor and Nutrient Profile: Homemade bone broth is made from scratch using quality ingredients, resulting in a richer flavor and higher nutrient content compared to many store-bought varieties, which may contain additives, preservatives, and lower-quality ingredients.
Cost-Effective: Making your own bone broth can be more cost-effective than buying it pre-made, especially if you use leftover bones from meals or purchase them from a butcher at a lower cost.
Higher in protein: homemade broth is richer and likely contains more protein than watered-down store bough brands. To remain shelf-stable, foods are typically exposed to high levels of heat to prevent growth of organisms, this can destroy benefits from a slo cooked broth.
Bone broth contains anti-inflammatory amino acids such as glycine and proline, which can help reduce inflammation in the body. Chronic inflammation is linked to various health issues, so consuming bone broth regularly may help promote overall health and wellness.
The Importance of Collagen in Bone Broth
Collagen is a key component of bone broth that provides several health benefits, including:
Supporting Joint Health: Collagen helps maintain the integrity of cartilage, the rubber-like tissue that protects joints. Consuming collagen-rich bone broth may help reduce joint pain and stiffness.
Promoting Skin Health: Collagen is essential for maintaining skin elasticity and hydration. Including collagen in your diet through bone broth may help improve skin elasticity and reduce signs of aging.
Supporting Gut Health: The gelatin derived from collagen in bone broth can help support a healthy gut lining, which is important for digestion and nutrient absorption. This can help heal leaky gut and improve tight junctions in the gut.
Hormonal Health: Collagen contains amino acids that are important for hormone production and balance. Consuming bone broth may help support hormonal health, which is crucial for overall well-being. Read more on gut health and prenatal care.
How to Make Your Own Gelatinous Bone Broth
Making bone broth at home is simple and requires just a few ingredients:
Ingredients: Bones such as chicken, beef, or fish (joint bones and chicken feet make the best imo), water, vinegar (to help extract minerals from the bones), vegetables such as onions, carrots, and celery (I use scraps from cooking during the week), and optional herbs and spices for flavor.
Instructions: Place the bones in a large pot and cover with water. Add a splash of vinegar and let it sit for about 30 minutes to an hour to allow the vinegar to start breaking down the bones. Add vegetables and herbs, bring to a boil, then reduce heat and simmer. Skim the foam off of the top that occurs right at the beginning. Let simmer for 12-24 hours (for chicken or fish) or 24-48 hours (for beef). You can move into the fridge overnight and then put back on the stove the next day. Strain the broth and store in the refrigerator or freezer.
*Key to gelatinous broth is not letting it get too hot. I will oftentimes put my large stockpot on the small burner and keep it on low. Otherwise it may boil, we want it at a small simmer. Another big factor is making sure to cook it long enough. Beef bones need longer than chicken since they are much larger.
Gelatinous bone broth has more health benefits than collagen supplements
While collagen supplements are popular, bone broth offers several advantages:
Whole Food Source: Bone broth is a whole food source of collagen, along with other nutrients and minerals, which may offer additional health benefits compared to isolated collagen supplements.
Rich in Other Nutrients: Bone broth contains other beneficial nutrients, such as glycine, proline, and minerals like calcium and magnesium, which are important for overall health.
Cost-Effective: Making bone broth at home can be more cost-effective than buying collagen supplements, especially if you use leftover bones.
Homemade bone broth offers numerous health benefits, including its ability to heal leaky gut, improve tight junctions in the gut, reduce inflammation, and support hormonal health. By incorporating homemade bone broth into your diet, you can enjoy its rich collagen content and nourish your body with a nutrient-rich food.
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About Dr. Zaremba:
Dr. Zaremba received her bachelor's degree from Western Michigan University in Biomedical Sciences and minored in Chemistry and Psychology. She completed her doctoral training at Palmer College of Chiropractic. During her time in school, she took post-doctoral training through The Clinic on Disease and Internal Disorders (CDID) earning her a Diplomate from the American Board of Chiropractic Internists (DABCI).
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