Bone broth: 7 benefits and how to make it (with recipes)

Bone broth is a soup made with beef, chicken or turkey bones, which is rich in collagen, a protein that maintains joint health and promotes skin firmness and elasticity, preventing the appearance of wrinkles and sagging. .

Furthermore, bone broth, or bone soup, has a low glycemic index and can be used in weight loss diets, such as intermittent fasting, a diet that stimulates fat burning, promoting weight loss. See how to do intermittent fasting.

Check out more about the benefits of bone broth in the video below:

7 benefits of bone broth

The main health benefits of bone broth are:

1. Maintain gut health

Bone broth maintains intestinal health by containing glycine and glutamine, amino acids that promote healthy intestinal flora, preventing problems such as diarrhea, constipation and inflammatory bowel diseases.

2. Maintain joint health

Because it contains glucosamine and chondroitin, compounds that form cartilage, bone broth helps maintain joint health, preventing the emergence of pain and inflammation.

3. Strengthen the immune system

Bone broth strengthens the immune system because it has good amounts of glutamine, an important amino acid for maintaining the health of the intestinal flora and strengthening defense cells.

4. Help you lose weight

Because it has a low glycemic index and few calories, bone broth helps prolong satiety and reduce hunger between meals, helping you lose weight. Therefore, bone broth can be recommended for diets such as intermittent fasting and low carbfor example.

However, to lose weight, it is also essential to have a healthy diet and practice physical activity regularly. Find out how to follow a diet to lose weight.

5. Improve mood

The collagen present in bone broth contains glycine, an amino acid with calming properties that reduces stress, improving mood, sleep and general well-being.

6. Prevent premature aging

Bone broth helps prevent premature aging, as it is rich in collagen, a protein that is responsible for firming and elasticity of the skin, preventing the formation of wrinkles and sagging. Check out other foods rich in collagen.

7. Strengthen bones

Bone broth has good amounts of collagen, an important protein for strengthening and increasing bone density, reducing the risk of developing osteopenia or osteoporosis.

How to make bone broth

To make bone broth, it is important to use beef, chicken or turkey bones, as well as other ingredients such as vinegar, water and vegetables.

Ingredients:

• 4 kg of bones with marrow;
• 2 tablespoons of apple cider vinegar;
• 1 onion;
• 1 carrot;
• 1 stalk of garlic;
• Salt and black pepper to taste;
• Water.

Preparation mode:

Wash the carrot and leek well, cut them into medium-sized pieces and place in a large pan. Peel and cut the onion into medium cubes, transferring to the pan. Add the bones, cover the ingredients with water and add the vinegar, leaving the mixture on low heat for 4 to 8 hours. Turn off the heat, let it cool and strain the broth, removing any remaining solid parts. Drink 2 ladles of warm bone broth or wait for it to cool.

How to store broth

Bone broth should be stored in glass or plastic containers with lids and in small portions, about 2 ladles each. The bone broth can be stored in the refrigerator for about 5 days or in the freezer for up to 3 months.