Bone Broth Recipe and its Health Benefits

We're going to show you what you need to know to prepare the highest quality bone broth, thus guaranteeing an optimal nutritional contribution.
Bone Broth Recipe and its Health Benefits
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 04 August, 2022

Bone broth is one of the most trending recipes at the moment and it can provide many health benefits. It can be consumed alone or used to prepare other more complex dishes.

We’re going to show you a simple recipe so that you can get the most out of it and avoid commercial versions, which are not always high quality.

How to prepare bone broth?

Bone broth.
Prepare the bone broth over low heat for best results.

To obtain the best flavor and a higher concentration of nutrients, it’s advisable to use different varieties of bones. It is best to combine marrow with oxtail, knuckles, and feet. It’s also possible to use some spices or aromatic herbs.

In this case, the broth would be able to provide high-quality antioxidants, which are decisive elements for maintaining a good state of health. Take note and prepare this broth at home.

Ingredients

If you want to prepare an exquisite bone broth, you’ll need the following ingredients:

  • 4 liters of water
  • 2 tablespoons of apple cider vinegar
  • 2 kilos of animal bones
  • Salt and pepper to taste

Step-by-step instructions

  1. Place all the ingredients inside a large slow cooker.
  2. Heat the contents of the slow cooker to boiling temperature.
  3. Reduce the heat and cook for 12 to 24 hours, stirring every now and then. It’s important to note that the longer the cooking time, the denser the result will be from a nutritional point of view.
  4. To finish, let the broth cool down.
  5. Remove the solids and transfer the broth to a large container. It is possible to store it in portions of approximately one liter so that it can be preserved for a longer time. In this case, it’s advisable to ensure that it’s vacuum-packed to avoid bacterial growth inside.

Benefits of bone broth

To begin with, it should be noted that bone broth is an excellent source of collagen. This protein is the most abundant one in the human body and is part of almost all tissues. It’s responsible, among other things, for providing elasticity and contractility to the muscle. It’s essential especially when a sports injury occurs in order to speed up recovery. A study published in the journal Amino Acids confirms this.

Bone broth also contains a high amount of vitamins and minerals. Calcium, magnesium, potassium and phosphorus stand out. Among all of them, we’ll mention the action of magnesium. This element is key to consolidate a good night’s rest. It has been shown to improve the quality of sleep and even to exert synergistic effects with other elements such as melatonin.

But that isn’t all. Bone broth concentrates proteins of high biological value. These nutrients are essential in order to prevent problems related to lean mass, such as sarcopenia. An intake of at least 0.8 grams per kilogram of weight is needed in sedentary people.

In athletes, the needs can be increased up to 2 grams per kilogram of weight. This is evidenced by research published in the Journal of the International Society of Sports Nutrition.

Some broth.
Bone broth can be consumed alone or as a base for other preparations.

You may also be interested in: What Is Pho Soup and What Are Its Benefits?

Bone broth with fish bones

It’s also possible to incorporate fish bones into bone broth. These don’t only provide collagen and protein, but are also a good source of calcium and iodine. This mineral is essential to ensure the proper functioning of the thyroid gland, an organ that modulates energy expenditure and can suffer alterations due to a defect or excess in the production of hormones.

When this happens, people experience a variety of symptoms that can compromise their state of health and mood. For this reason, it’s essential to cover the requirements of essential micronutrients to prevent pathologies that may be caused by a poor diet.

Bone broth, a high-quality product that’s good for your health

As you have seen, bone broth is a high-quality product that’s good for your health. However, it’s always advisable to prepare it at home. This avoids the use of many artificial additives such as preservatives, which could damage its quality.

It’s important to always use different bones and to ensure a slow cooking process to extract as many nutrients as possible.

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  • Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
  • Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients10(10), 1354. https://doi.org/10.3390/nu10101354
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