He bone broth It has been a fundamental component in the cuisine of various cultures for centuries, not only for its comforting flavor, but also for its numerous health benefits. Rich in proteins, vitamins and minerals such as calcium and magnesiumthis broth becomes a powerful ally to improve intestinal health, relieve inflammation in the joints and strengthen bones.
Furthermore, its content collagen and other nutrients supports brain function, improves skin elasticity and promotes restful sleep.
- Contribution of vitamins and minerals: Bone broth is abundant in protein, collagen, calcium, selenium, fatty acids, magnesium, potassium, manganese, zinc, iron, and vitamins A and K.
- Promotes intestinal health and digestion: Bone broth was used for centuries as a tonic for the digestive system, promoting the healing and integrity of the intestinal lining, while reducing inflammation in the digestive tract. The amino acid glutaminepresent in bone broth, is essential to prevent intestinal permeability.
- Relieves pain and inflammation in the joints: Bone broth is rich in anti-inflammatory amino acids such as wisteria and the arginine. Chronic inflammation can trigger various diseases, including arthritis and cardiovascular diseasesso it is essential to maintain a diet that fights inflammation.
- Contributes to the strengthening of bones and joints: Bone broth is a natural source of calciummagnesium and other nutrients vital for the formation and maintenance of healthy bones.
- Boosts brain function: many of the elements present in bone broth favor the nervous system. The healthy fats it provides, especially when cane bones (rich in bone marrow, also known as “caracú”) are used, act as a source of high-quality nutrients for the brain. In an investigation it was concluded that glycine has effects neuroprotectors in situations of stroke or cerebral hemorrhage. In turn, chondroitin plays a key role in the regeneration and plasticity of the Central Nervous Systemcrucial for learning and memory.
- Benefits the skin: The dermis, the layer of skin beneath the epidermis, is largely made up of collagen, keratin, and glycosaminoglycans. These essential components are found in bone broth, particularly when the animal’s skin is incorporated during its preparation. A trial revealed that the intake of collagen significantly improves elasticity and skin hydration. Likewise, other compounds such as hyaluronic acid and dermatan sulfate have been shown to promote skin hydration and regeneration.
- Contributes to the prevention of diseases: the intake of bone broths maintains healthy microbiota. Thus, the small intestine can effectively perform its function of absorbing nutrients and blocking toxic substances. This prevents the activation of immune responses that could trigger cross reactions, accidentally attacking the body’s own tissues.
- Promotes sleep: Many people experience an improvement in sleep quality and mood when consuming bone broth regularly. This is because glycine acts as an inhibitory neurotransmitter that reduces anxiety, induces a state of calm, and improves sleep. Additionally, glycine helps reduce daytime sleepiness and improve mental function and memory.
- Promotes weight loss: Thanks to its high protein content, bone broth provides a feeling of satiety that controls appetite and reduces the desire to consume foods rich in sugar.
- Promotes the elimination of toxins and harmful substances from the liver: Glycine promotes the production of glutathione, one of the antioxidants more powerful. Proline and glutamine contribute to the regulation of apoptosis (removal of damaged cells), allowing old cells to be recycled and replaced by younger, more effective cells. Proline also exerts an antioxidant function, neutralizing free radicals.
- Select quality bones: It uses bones from organically raised and grass-fed animals. This guarantees a higher nutrient content and fewer contaminants.
- Previous preparation of the bones: Roast the bones in the oven at 220°C for 20-30 minutes until golden brown. This enhances the flavor of the broth.
- Acid Usage: Add a tablespoon of apple cider vinegar or lemon juice to the water before cooking the bones. The acid helps extract more minerals from the bones.
- Variety of bones: Combine different types of bones, such as joints, marrow and meaty bones, to obtain a more nutritious and gelatinous broth.
- Add vegetables and herbs: Add onion, carrot, celery, garlic, bay leaf, parsley and peppercorns to enrich the flavor and add additional nutrients to the broth.
- Slow cooking: Simmer for at least 8-12 hours for chicken bones and 12-24 hours for beef or pork bones. A slow cooker or pressure cooker can make this process easier.
- Remove impurities: During the first hour of cooking, remove the foam that forms on the surface of the broth to obtain a clearer liquid.
- Degrease: After cooking, cool the broth and remove the layer of fat that solidifies on the surface if you prefer a leaner broth.
- Strain the broth: Use a fine-mesh strainer or cheesecloth to remove solids and obtain a clean liquid.
Bone broth can be stored in the refrigerator in glass jars or airtight containers. Under these conditions, the broth remains cool by up to a week.
Another option is to freeze it for long-term preservation. For this you can use freezer-safe containers or freezer bags. When freezing it, the broth can last up to six months.
Less common but effective, vacuum packaging can help prolong shelf life. useful life of the broth in the refrigerator or freezer. This method reduces exposure to air and prevents oxidation. It is advisable to label the containers with the date of preparation to keep track of the storage time, thus ensuring that it is used within the recommended period to maintain its quality and safety.
Take bone broth every day can provide several health benefits. Its regular consumption strengthens the joints thanks to the collagen and gelatin present in the bones, which can reduce joint pain. It also improves digestive health, since amino acids such as glycine and glutamine help maintain the integrity of the intestinal mucosa.
Additionally, bone broth strengthens the immune system through essential minerals and amino acids, contributes to skin elasticity, and strengthens hair and nails. It also provides a rich source of minerals such as calcium, magnesium and phosphorus, essential for bone health.
However, it is important to be aware of possible contraindications. The broth may contain histaminewhich could cause problems in people with sensitivity to this compound, and may also have a high sodium contentnot recommended for those who have hypertension.
Furthermore, the levels of glutamate natural in the broth could affect people sensitive to this compound, resulting in headaches or discomfort. There is also a small risk of exposure to heavy metals, such as lead, especially if the bones do not come from organically raised animals. Therefore, it is advisable to vary your diet and consult a doctor or nutritionist before making significant changes, especially if you have pre-existing health conditions.
Collagen is a protein that serves as one of the main components of bones, the furhe hairthe musclesthe tendons and the ligaments. It provides tension to the skin, which is why many people associate its presence with a smooth and youthful facial appearance.
The human body produces collagen naturally, but this production, as mentioned, decreases with age. That is why a good resource is to pay attention to which foods contain this protein.
It also reinforces and improves joint health, providing structure and resistance. Collagen, in turn, benefits the digestive system, forming a protective layer in the intestinal mucosa and promoting the regeneration of cells in the intestinal lining. In addition, it strengthens hair, nails and teeth, promoting their growth and proper maintenance.