The benefits of bone broth are far-reaching, but can bone broth make you look younger?
If you haven’t heard about the benefits of bone broth, where have you been?
Bone broth has been recognised as a natural, health-boosting, life-enhancing elixir for centuries. But in recent years, as we become more aware of what we are putting into our bodies, bone broth has achieved “superfood” status. Because of this, bone broth has become more mainstream and more available.
Due to its high nutrient profile, the benefits of bone broth include supporting gut health, reducing joint pain and inflammation, improving skin elasticity, aiding weight loss and strengthening your hair, skin and nails.
To answer, can bone broth make you look younger, lets first discuss what bone broth is.
What is Bone Broth?
Bone broth is a highly nutritious liquid made from different types of bones and tissues from animals or fish.
The broth is made by simmering the bones and tissues for one to two days in filtered water and apple cider vinegar. The long cooking time allows the bones and tissues to release all their goodness into the golden, gelatinous liquid.
Bone broth is rich in antioxidants, vitamins and minerals, as well as anti-inflammatory amino acids, proteins and healthy fats. Plus, due to its high bioavailability, bone broth is absorbed quickly and easily by your body.
You can make bone broth with any kinds of bones and tissues. You can use bones from just one animal, like chicken bone broth or you can combine bones from different animals all in the same pot.
To ensure you get the benefits of bone broth and the most nutrients, make, sure you use large bones, joints, knuckles, chicken carcasses, marrow bones and oxtail. You can even use chicken feet, pigs trotters and chicken necks. If you are making a fish broth you must use the skin and scales as well and the fish bones.
Isn’t bone broth the same as stock and broth?
You might find that many people use the terms broth, stock and bone broth interchangeably and most people tend to think they are the same thing. They can all be used and added to recipes to make soups, sauces, gravies and stews. But whilst they share similarities, they are all different.
Stock is made by simmering bones, carrots, onions and celery for 2 – 6 hours. A traditional stock is not seasoned. The is the important difference between stock and bone broth is the shorter cooking time. This affects the amount of nutrients released from the bones which means less collagen and fewer nutrients than bone broth.
A broth is made by simmering meat, vegetables, herbs and spices for 1- 2 hours. This creates a light and flavourful liquid. Broth and stock are nutritionally similar however stock contains higher amounts of vitamins, minerals and nutrients.
Bone broth is more similar to stock than broth. The most important difference between stock and bone broth is the cooking time. Bone broth is made by simmering bones and tissues for 24 to 48 hours.
Your bone broth recipe can include seasoning, herbs, spices and vegetables. Or you can keep it simple with just salt and pepper. You must always add apple cider vinegar to your bone broth as this aids the release of nutrients from the bones and tissues.
Bone broth is high in vitamins, minerals, collagen, amino acids, healthy fats and is well known for it’s healing properties.
What are the benefits?
Bone broth provides a wide range of health benefits and has been uses for centuries around the world.
Hippocrates recognised its healing powers and recommended it for improved digestion. Whilst the Asian philosopher, Maimonides recommended bone broth as both a food and a medication.
As bone broth has gained superfood status over the last few years its touted as a “cure-all” for a whole list of ailments. Whilst there aren’t many clinical studies about bone broth, there is lots of anecdotal evidence to support the benefits of consuming bone broth.
Here are 4 health issues that bone broth can help to improve.
No 1. Gut Health
Bone broth is high in anti-inflammatory amino acids. One of these amino acids is Glutamine. Glutamine is known to have a positive effect on gut health by healing the intestinal barrier, soothing irritation and helping digestion. Bone broth has been proven to help heal conditions such as leaky gut, IBD and SIBO.
No 2. Joint Pain and Arthritis
Bone broth is packed with different types of collagen, anti-inflammatory amino acids, and compounds such as chondroitin and glucosamine. These all have a positive effect on joint health. Harvard Medical School has shown links between consuming bone broth and reduced joint pain and relief of Arthritis symptoms.
No 3. It may support weight loss
Sipping on a cup of bone broth could support your weight loss goals. The benefits of bone broth for weight loss is that it is low in calories yet nutritious and filling. And it has a macronutrient profile that includes satiating protein and healthy fats. So drinking 1 or 2 cups of bone broth in between meals or when you feel hungry could help you reduce your overall daily calorie whilst boosting your nutrient intake.
No 4. Improve skin quality and reduce wrinkles
Can bone broth make you look younger? Well, there is plenty of anecdotal evidence shows that supplementing your diet with bone broth can have a positive effect on your skin due to its high levels of naturally occurring collagen. Collagen supports skin regeneration, hydration and provides the building blocks and structure to keep skin firm and tight. It also helps to keep your hair and nails strong and healthy.
After your mid 20’s the levels of collagen in your skin reduce by 1% each year. This is why, as you get older your skin loses it’s elasticity and becomes looser. So enhancing your diet with a collagen supplement, ie bone broth, could help to smooth your wrinkles, tighten skin and improve the appearance of cellulite.
One of the benefits of bone broth is its high levels of collagen which is scientifically proven to reduce wrinkles, improve elasticity and increase hydration.
Studies have shown that women who take collagen supplements for 8-12 weeks have significantly reduced wrinkles and improved skin elasticity, compared to women who don’t.
By regularly consuming bone broth in your diet or by taking bone broth supplements, you can support your health, your skin and it could slow the signs of ageing. So, can bone broth make you look younger? We think so!
How to make it
I love the benefits of bone broth and I’ve been making and using in my diet for the last few years. I find it is best to use a mixture of bones. You can buy these cheap as chips from your local butcher as there are;t many people who buy them so they end up being waste.
My recipe is really simple. All you need are some bones, water and a slow cooker! Simple!
- Mixed bones 1-2kg
- Apple Cider Vinegar (with mother) – 2 tablespoons
- Pink Himalayan Salt – 2 teaspoons
- Black Course Pepper – 2 teaspoons
- Filtered water – 1.5-2 litres
You can also add in onions, carrots, celery and different herbs and spices if you want to.
When I make bone broth, I often use chicken carcasses, marrow bones, chicken wings and drumsticks. I’ll throw in the giblets and personally I don’t mind if there is meat on the bones. I find it adds to the flavours.
It’s always best to roast the bones before making your broth. This increases the flavour and reduces the scummy bits.
Put all your ingredients into the slow cooker, pour the filtered water on top and make sure everything is submerged.
Pop the lid on and turn the slow cooker onto LOW and cook for 24-48 hours. Check your bone broth from time to time and give it a stir. If a layer of scum forms on the surface, you can carefully remove this and discard it.
Once the time is up, remove the bones and bits and bobs from the liquid. Then carefully pour the bone broth through a sieve into a large jug. Store your bone broth in the fridge or alternatively you can freeze it.
How to store bone broth
A good layer of fat will form on the surface of the bone broth. This seals the bone broth and stops bacteria. Make sure to keep the fat layer in place until you are ready to use your broth. It will keep in the fridge for 2-3 weeks with the fat layer intact. But if your fat layer isn’t very thick it will last 1-2 weeks.
When you are ready to use your bone broth, remove the fat layer. Keep this fat and use it for cooking!
You will notice that the bone broth is thick and gelatinous, like jelly. This is a sign of high levels of collagen and nutrients and its a wonderful sight! Your one broth will keep for 3-5 days without the protective layer of fat.
However you decide to use your bone broth, whether you are drinking it, making soups or sauces etc, heat it in a saucepan and be careful not to let it boil as this can destroy some of its goodness. I definitely don’t recommend microwaving bone broth.
You’re good to go
And that’s it. Now you know about the benefits of bone broth and all of its possible healing powers. And you have everything you need to make your own nutritious bone broth. Plus if you can slow the ageing process in the meantime then its happy days!
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