The market today is saturated with new diet trends and miracle pills that promise to do one thing or another, but if you are someone looking to better your health, then it might be a good idea to take a trip to the past instead of reaching for that new trendy gummy you’ve seen all over social media. We are not saying new trends are bad as we welcome change, however when it comes to filling our bodies with oh-so-good nourishing nutrients, our ancestors were on to something!
What is Bone Broth?
Bone broth is without a doubt one of the world’s richest sources of collagen that dates back to ancient nutrition. Collagen is the protein that comes from the bones, cartilage, skin, tendons, ligaments and bone marrow from an animal. Dating back to the prehistoric times, our hunter-gatherer ancestors drank bone broth to keep warm and for the endless list of health benefits it provided. Bone broth is made by simmering the bones, connective tissues and other nutrient dense parts of an animal into an easy to digest liquid.
How Do You Make Bone Broth?
Bone broth is made by cooking down the bones and connective tissues of an animal, making a nutritious liquid that is easy to digest. The most popular animal bones used are chicken, beef, turkey, and pork; however, you can also use fish if you prefer. When picking out the ingredients, make sure you are reaching for high quality meat as you want to get the best nourishing nutrients for your broth. Look for farm raised, cage free, grass-fed, grain free, or organic. By doing this you are optimizing the outcome of your bone broth to truly fill your body with high quality nutrients.
- Blanch the bones. Take your bones and throw them into a pot of cold water. Bring it to a boil over high heat and let it simmer for roughly 20 minutes. Drain the bones into a strainer and rinse the bones with water.
- Roast the bones. After you blanch the bones, you will want to roast them adding more depth to the flavor of your broth! Crank the oven up to 475 degrees Fahrenheit and transfer your bones onto a roasting pan. Make sure the bones are not piled on top of each other as you want them spread out on the pan to roast evenly. Pull them out of the oven after approximately 45 minutes.
- Grab a large pot. Take your roasted bones and throw them into a large pot. Cover them with a generous amount of water until they are fully submerged and add in the secret ingredient: acid. Adding acid is crucial because it helps the bones to release the nutrients into your broth. Many people will add two tablespoon of apple cider vinegar, hyaluronic acid or lemon. Don’t forget to also add seasonings such as peppercorn, turmeric, salt, and any other seasonings that make up your favorite recipe.
- Boil and simmer. Now it is time to place your pot on the stove and crank up the heat. Bring the water to a boil and then immediately reduce it back down to a low simmer. Let it simmer for up to 24 hours.
- Strain. After the 24 hours of simmering is complete, strain your bone broth through a fine mesh strainer and set it aside to cool. Enjoy!
What is Bone Broth Protein?
If you do not have the time to make bone broth or if you are just looking for a simpler solution while still benefiting from all the amazing nutrients, then a bone broth protein might be more up your alley! Bone broth protein is a nutritional supplement claiming to offer your body the health benefits of bone broth and protein all in a convenient powder form! Bone broth can take a lot of time and quite a bit of patience to make so thankfully it is now available in a powder, similar to a protein shake powder, that has a similar nutrient profile and a higher collagen content boasting amino acids such as proline and glycine. You can take this bone broth protein powder by mixing it with water or any other liquid of your choice. Bone broth protein is made by cooking animal bones, ligaments, tendons and other nutrient dense parts found from the animal under high pressure and sustained heat. The outcome is a tasty broth that is then dehydrated at a low temperature and concentrated into a powder. Whether it’s chicken bone broth or turkey bone broth, bone broth can be enjoyed by just about anyone as it’s paleo friendly, gluten free, dairy free, soy free, non-GMO and low carbs.
What are The Benefits?
Other than being in an easy-to-mix, digestible powder form, bone broth protein has a never-ending list of benefits! Some of the benefits found are:
- Weight loss – Bone broth contains dozens of amino acids like glutamine that help to boost the metabolism and improve antioxidant efficiency. Bone broth protein has also been shown to provide your body with the best natural connective tissue and detox support helping to tighten your skin, reduce fluid accumulation flushing out toxins to help diminish the appearance of cellulite.
- Immune support – One of the top benefits of bone broth protein is that it has been shown to aid with leaky gut which helps to strengthen your immune system. This protein will help to heal and repair which tends to have a holistic effect on the entire body. Our gut plays such an important role to our overall health making it vital to ensure your digestive tract is in good shape.
- Joint health – Bone broth protein is a remarkable all-natural remedy that many people have sworn by to help with joint pain. This magical powder contains collagen, collagen peptides and type ii, glucosamine, chondroitin sulfate and gelatin which are all minerals that can protect and heal damaged cartilage and connective tissue helping with aching joints. There’s no question that it’s the ultimate superfood.
- Cognitive function – Our stomach is sometimes referred to as our body’s second brain. If our gut is not in good order or feeling sick, our whole body will quickly follow. Bone broth protein creates a healthy environment for our gut by repairing the gut lining and reducing the negative signals that are sent to the brain. Bone broth protein will make your gut happy which will enhance your mood as well!
- Boosts energy – Bone broth protein is full of some amazing nutrients such as glutamine, arginine, glycine, magnesium and phosphorus – just to name a few. These nutrients work together with the body naturally to help boost energy!
What are the Risks?
Bone broth protein is truly an incredible powder that should be added to anyone’s daily regimen looking to better their health, but just like any dietary supplement, there are a few risks that you should make yourself aware of. Although very rare, some people will experience the following symptoms:
- Digestive upset
- Increased heart rate
- Increase sweating
- Swelling in your hands or feet
- Muscle or joint pain
- Dry mouth or sneezing
Normally, these symptoms occur because of either a reaction to the glutamine content or the histamine content. Showing symptoms due to glutamine means that you have a glutamic acid sensitivity where histamine is a histamine intolerance.
Glutamic acid sensitivity – Glutamic acid is an important amino acid that acts as a neurotransmitter in our body. Think of it as a chemical messenger. This amino acid excites our cells by communicating instructions for memory, brain growth and learning. Our bodies can create glutamic acid on its own, but it is also found high in food such as bone broth. If you have a glutamic acid sensitivity, you may experience some of the symptoms listed above as it is too much for your body to handle.
Histamine intolerance – Histamine is a chemical that your body produces working to keep your immune system, digestive tract, and nervous system functioning properly. It helps to keep your body safe and alert it to any substances that your immune system may see as a threat. Although histamine is a very good thing, too much can cause an unfavorable reaction.
Like we mentioned, having negative side effects to bone broth protein is pretty uncommon, however we feel it is important to educate yourself on all the risks. If you find that you are experiencing any of the symptoms listed, reduce the amount of bone broth protein that you are consuming or stop altogether and talk with your healthcare provider!
How Do You Use Bone Broth Protein?
Using bone broth protein is a great way to enjoy all the amazing benefits of bone broth without spending hours in the kitchen! There are many different types of bone broth protein on the market today, but we highly suggest grabbing one that is unflavored. If you are working with an unflavored powder, try a scoop in your water or morning cup of coffee or even try throwing in a scoop into your pancake mix! A scoop of bone broth protein is also a great addition to any stew, gravy, soup, smoothie, or casserole. The sky’s the limit when it comes to bone broth protein as you can add it into anything really that you see fit.
Bone broth has really taken over as one of the oldest best kept secrets to maintaining a healthy lifestyle, but sometimes spending the time to make it can be tough. If you live a busy lifestyle but are looking to better your overall health, then bone broth protein is for you!