8 Reasons why should you make Beef Bone Broth a part of your lifestyle (with recipe!)
Throughout this pandemic, I’m reminded of two things:
- Health is of paramount importance, and we don’t really appreciate that until it has been compromised.
- Community can either bring everyone together or it can swiftly divide – and we are creatures of connection, so a divide will wreak havoc on our mental health and eventually, our physical health too.
I have been told stories about our family history here in Kaua’i - all kinds of stories that are passed on through the generations. They say a lot about the importance of family and community, and the importance of overall health to support everything we do – especially on the ranch. This is a story about a literal and symbolic glue that is found on the ranch that has helped generations for thousands of years to hold those two important things together, and it still holds true today. And that is bone broth. Bone broth has always been a staple for good health even when families didn't have a lot back in the plantation days here in Kaua’i. Even if one family had just one beef femur to make bone broth with, they would share it amongst other families in the camp - each boiling the same bone to make their own broth for their families, and pass it on to the next. They knew that this one simple ingredient was so beneficial in many ways, and to share with your community is important.
They knew that sharing even the most simple ingredient would help to make each other stronger, and to make the community as a whole stronger. And now we know the many reasons why it's so beneficial for our immune system, to keep us young, to help us sleep, and more. Want to know more about the benefits of bone broth? Here are my top 8: 8 Reasons why should you make Beef Bone Broth a part of your lifestyle?
1. It has a lot of Vitamins and Minerals
Beef Bone Broth is rich in minerals that helps build and strengthen your bones. It contains many healthy nutrients that include vitamins, amino acids, and essential fatty acids. Many people don’t get enough of these nutrients in their diet, so drinking bone broth or adding it to your recipes is a good way to get more.
Beef Bone Broth by itself is very nutritious however, the nutrient content does depend on the ingredients you use, as each item brings something different to the table.
We use a variety of bones from 100% grass fed cattle. They are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals — the same minerals needed to build and strengthen your own bones.
- Connective tissue in knuckle bones give you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health.
- Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese, and selenium, as well as omega-6 fatty acids.
- Neck bones give the broth a satisfying beefy flavor.
Together, this combination of bones contain protein collagen, which turns into gelatin when cooked and yields several important amino acids. As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb.
2. Beauty Benefits
There is evidence that components found in bone broth (e.g. glycosaminoglycans such as keratan sulfate, dermatan sulfate, chondroitin sulfate and hyaluronic acid) can support collagen production, improve skin elasticity, hydrate and protect against UV-induced skin damage.
Beef bone broth can support the health of collagen structures throughout the body, including skin and joints. This is key because collagen is the most abundant protein in the body. It's about one-third of the body's protein and collagen levels begin decreasing in our 20s at about one percent every year.
The collagen you get in bone broth aids in hydration and helps to maintain that youthful appearance as we age.
The amino acids found in gelatin help with collagen production. This gives you stronger hair, nails and improved skin elasticity.
3. It benefits the digestive system
Scientists have discovered that your overall health depends heavily on the health of your intestinal tract. The gelatin in bone broth supports overall healthy digestion.
When preparing bone broth, the gelatin naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge and that gelatin may work as a binder to the water in your digestive tract, which helps foods move through your gut more easily.
There is also an amino acid in gelatin called glutamine. It helps maintain the function of the intestinal wall and has been known to prevent and heal a condition known as “leaky gut”.
For all of these reasons, drinking beef bone broth is beneficial for a variety of intestinal diseases.
4. It helps fight inflammation
The amino acids found in beef bone broth, including glycine and arginine, have strong anti-inflammatory effects. Making it a part of your lifestyle may help protect you against disease.
Arginine, in particular, is said to be beneficial for fighting chronic inflammation. While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases and many types of cancer.
5. Joint Health
The amino acids in bone broth also may help support joint health, and lessen the symptoms of osteoarthritis.
During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.Gelatin contains important amino acids that support joint health.
It contains proline and glycine, which your body uses to build its own connective tissue.
Studies have also found that the glucosamine and chondroitin which are natural compounds found in cartilage can help decrease joint pain and lessen the symptoms of osteoarthritis.
6. It is weight-loss friendly
Because gelatin in bone broth helps promote satisfying feelings of fullness and is typically low in calories , taking it in on a regular basis may reduce your overall calorie intake and lead to weight loss over time.
The high protein helps improve appetite control, increasing weight loss and allowing you to maintain lean muscle mass.
7. It helps improve sleep and brain functionBone Broth has Glycine.
Therefore, drinking bone broth could have similar benefits.One study showed that taking glycine before bed helped participants:
- fall asleep faster
- maintain a deeper sleep
- wake up fewer times throughout the night
This study also found that glycine helped reduce daytime sleepiness and improve mental function and memory.
8. VersatileVersatile and nourishing broth can be used for numerous things including soups, sauces, the base of gravies and even a healthy drink. Simply heat our Beef Bone Broth and add your favorite veggies or noodles, or rice, egg.... and Enjoy a satisfying meal. Or do like I do and drink it in the morning to replace my morning coffee.
Bone Broth Recipe (and Steps)And now, for the recipe! My friend Sue introduced me to this particular recipe and I have loved it so much that I always make it at home, and I'd love to share it with you here: Ingredients: 100% Grass-Fed Beef Bones (click to order) Olive OilMontreal Steak Seasoning VinegarVeggies and spices of your choice. I like to use:Carrots, Onions, Celery, Garlic, Turmeric, Ginger, Cilantro, Cinnamon Sticks, Bay leaf, Rosemary, Chinese Five SpiceSteps:
- First, I like to roast my bones because it gives them great flavor and a nice darker color than if they weren't roasted. I season the bones with some olive oil, salt, pepper and other spices on hand like Montreal Steak Seasoning, and roast them on high for 15 minutes on each side.
- Put bones in a Crock Pot/Instant Pot or large stock pot on the stove and fill with water until bones are covered. To that add ¼ cup of vinegar. The vinegar will help the bones to release its minerals. I like to use a large stock pot and have it simmer for a total of 48 hours.
- After the first 24 hours, it's time to add your vegetables and spices. Use whatever is available to you, see above at what I like to use. Let that continue to simmer for another 24 hours.
- Add salt to taste. Remove bones, and strain broth into storage containers. Bottle and store.
And that's it! I like to keep some in bottles in my fridge to drink in the morning, The rest I like to store in my freezer in one cup quart size bags so that I can add it to my meals while cooking. Give it a try and let me know how it goes. You won't regret it!