This is part Two in a series. Today we will dive into the health and beauty benefits of bone broth.
In the first post I shared about my personal experience learning to make an effective, and therefore, “Proper” Bone Broth, and how that was truly a game changer for me.
It improved my health, vitality and relieved chronic pain and other symptoms, that I’d lived with up until then. I also shared my basic Classic Proper Bone Broth Recipe.
It’s pretty simple to make. It does take a Crock Pot and a few other basic tools, the ingredients are pretty basic too.
It’s made with Chicken, veggies, and some medicinal roots and herbs, which are easily obtained. The key is using the right ingredients, and the formula of order and right timing.
It’s a bit of classic kitchen alchemy that our grandmothers and great grandmothers, all practiced and knew. I really enjoy making a practice of this healthy tradition and reaping the bountiful effects of beauty, and vitality that proper nutrition supports.
The benefits are too good not to share! So, here are some the reasons that should get you excited about making bone broths!
Benefits of Bone Broth
Bone Broths are a wonderful Original Superfood Tonic to incorporate into your diet to nourish and restore health, beauty and vitality. That sounds like a huge claim, and it may be, but I’m going to share with you, just why that is, and how it works.
Using this versatile Food as Medicine, we can increase our experience of well being, and repair bones and teeth, increase our strength, stamina and lean muscle mass, liveliness, and radiance.
Bone Broth contains many different proteins, amino acids and minerals, building blocks that our bodies need for optimum health. The nutrients available in bone broths have a synergistic way they work together in harmony, restoring and maintaining health throughout our bodies. It’s really kind of amazing!
First, let’s look at the nutritional profile of bone broth, and see how these nutrients interact within our body, often bringing rapid relief from pain and inflammation, digestive issues, and many other symptoms.
“All disease begins in the gut.” ~Hippocrates
Truly, almost all disease begins in the gut, and more importantly, the gut must be healthy for the body to fully heal from any disease.
So, let’s begin at the root of the matter...
Glutamine, one of the amino acids found in bone broth, is a natural remedy for “leaky gut,” that unpleasant and dangerous condition where the barrier between your gut and the rest of your body isn’t working properly, allowing large, undigested food molecules, bacteria and other pathogens that should stay inside the gut to cross over into the bloodstream and potentially set off a cascade of autoimmune reactions.
Glycine also helps in detoxification, by supporting the healthy liver function. Glycine is also necessary for the production of Glutathione, which is made in the liver. Glutathione is the body’s main detoxification pathway, through all the various ways that toxins and wastes leave our body.
Glycine boosts the production of endogenous (internally produced) antioxidants. Boosting the production of endogenous antioxidants is much more useful for reducing oxidative stress than taking Vit C, or other antioxidants supplements. It also helps you to sleep better and improves memory.
Assimilating Calcium is a game of co-factors. You also need Vitamins D3, K2, A, C, Omega 3 & 6 in proper ratios, Collagen, Lysine, Magnesium, Manganese, Phosphorus, healthy whole fats, Strontium, Boron, and Vitamin K2.
Without these co-factors the Calcium will not end up in your bones, it will end up depositing in your soft tissues, your Kidneys and Pineal Gland. We definitely don’t want that. Fortunately, we can get all of these in bone broth!
Vit D3 (in conjunction with K2) liberates calcium into the bloodstream for active use. Vitamin D3 transports Calcium to the area of the body where it is needed. Usually there is not a need for more Calcium in the diet, but D3 and K2 to make it bio-available.
Vit D3 also has a direct effect on our mood and ability to create those important feel-good biochemicals, such as dopamine and serotonin. Vit D deficiency can cause low estrogen in women, which means low sex drive. It can also cause low testosterone in men.
Testosterone and estrogen levels don’t just affect sex drive; they also have huge impacts on your mood. Low testosterone can cause depression, anxiety, and irritability. Adequate estrogen levels help boost serotonin and GABA, critical neurotransmitters, which help keep you calm and happy.
Calcium is also an electrolytic mineral which is necessary for both modulating and transmitting electrical signals between the cells in the brain and body. It is needed for so many different functions in the body, from bones and teeth, to blood clotting, your muscles. It does so very many things, even breaking down fats.
Bone Broth, especially using marrow bones, (the marrow contains K2 and stem cells, as well) is one of the best ways to get ALL of these nutrients and co-factors into your diet in sufficient amounts.
Vitamin K2 will scavenge calcium from our soft tissues, which means, it decalcifies the pineal gland, and dissolves kidney stones, and transports it into the bones and teeth. Vitamin K2 has almost been entirely illuminated from the modern diet. It is only available and grass fed dairy products and meats.
“When we’re lacking K2, we’re at much greater risk for osteoporosis, heart disease, and cancer. And these are three concerns that used to be relatively rare. Over the last 100 years, as we’ve changed the way we produced our food and the way we eat, they have become very common.” ~ Dr Mercola
Magnesium is another main mineral player in bone broths. Magnesium is a necessary component along with collagen for building the bone matrix. Without collagen our teeth are crumbly and our bones are brittle and prone to breaking, and we may develop Osteoporosis.
Magnesium also plays an important role in relaxation, it’s partially what the myelin sheathing on the ends of our nerves are composed of. Newborn babies don’t have this fully developed just yet, which is why they may often cry and seem sensitive and inconsolable. That familiar term, when someone says, “my nerves are raw,” is literally true, a lack of magnesium can have that effect.
It also a player in nerve and cellular transmission throughout the body, and a lack of it can be the cause of intense and frequent migraines, for some. Consuming bone broth is an excellent source of magnesium, and such a pleasant way to incorporate more magnesium into your diet.
In our modern diet, with mineral-depleted soils, and mono-cropped agriculture, even those who eat well and organic are often have low of levels of magnesium. Almost everyone will benefit from increase their consumption of this important mineral. Magnesium helps you feel peaceful and relaxed, and sleep well at night too.
Another wonderful benefit of Bone Broth is that glycine is an inhibitory neurotransmitter, meaning that it helps you relax. One trial found that glycine supplements enhanced alertness during the day, and improved nighttime restfulness and the quality of sleep.
It sounds like the trend of replacing a cup of coffee or tea, with a hot mug of bone broth instead may be just the thing to give you a boost of energy, as well as helping you to relax at night.
But bone broth is much more than a health tonic! It’s also an incredible beauty booster, since it’s loaded with beauty-boosting nutrients, like collagen and hyaluronic acid. Collagen helps fortify the structure of the connective tissues in your skin, while hyaluronic acid is responsible for keeping it plump and hydrated.
So you can see, there's actually a lot of solid nutritional science behind all the outrageous claims you've been hearing about this delicious new trend of imbibing this ancient healing elixir.
In the next post, we’ll delve even deeper into the many beauty-boosting benefits of bone broth.
For now, I’m going to leave you with one of my favorite recipes.
This soup is really easy and quick to make. Not only that, it’s detoxifying, restorative and incredibly delicious!
It’s my basic go-to recipe for the Classic Proper Bone Broth. (find recipe here) Every single ingredient in it is medicinal, yet, this could be served at a 4 star restaurant with rave reviews.
This recipe is created with delicious and powerfully cleansing, nourishing and detoxifying medicinal foods, also happens to be one of the items in my menu for The Proper Bone Broth Protocol. The “PBBP”, which is a week, to a week and a half protocol I individually design for each of my Holistic Lifestyle & Nutrition Coaching clients.
The protocols are used at the beginning for a healthy cleanse and healing jump start, once a month during the acute healing stage, and periodically, as personalized natural healing tools, to boost and restore optimum health.
The protocols address many different symptoms and the root of chronic dis-eases. This is a good universal sort of basic recipe that works for almost everyone! I hope you enjoy it!!
“All of this!! Goes into my soup. I love adding heaps of fresh raw to each dish. Every ingredient has healing and cleansing supportive benefits.”
Caramelized Shiitake Onion Soup with Avocado & Herbs
Ingredients: (serves one) please multiply as needed
1/2 cup filtered water
I cup Proper Bone Broth (see recipe in previous post)
1/4 Onion, sliced
1 or 2 cloves Garlic
Some Shiitake & Maitake Mushrooms, thinly sliced
Small handful of Parsley
One Green Onion
Half an Avocado
Freshly ground Peppercorns and Coriander
Salts (I like Smoked Applewood Salt and local Jacobsen Oregon Naturally Harvested Sea Salt)
Hot Chilies, like Jalapeño, Serrano (optional, but very good for you!)
1. Slowly, casually, even, sauté the onions, mushrooms,and garlic to caramelized perfection in 2 Tbs. pastured butter, or Coconut Oil, on a low flame.
2. Heat the Bone Broth and water on low.
3. Then, add your golden saute' to the the Broth and simmer on low, for at least for another 10 minutes.
4. Meanwhile, dice up half an Avocado, a large Handful of Parsley, some hot chilies, if you like. Green Onions, or Chives are also delicious.
5. Ladle into a bowl, and add all the Raw ingredients to the Broth immediately before serving.
important note: Freshly ground Coriander and black Peppercorns are activating for the Turmeric in the bone broth and aid digestion.
I also add Smoked Applewood Sea Salt, and Smoked Paprika. Sea Salt has a very positive effect on low Thyroid. Paprika is warming for the digestive fire, anti-fungal, and helpful during a Cleanse. So is Parsley, which contains lots of blood-purifying Chlorophyll. Avocado is a unique fat that has anti-inflammatory properties, as well as containing Vits K, B5, B6, C and Potassium. It’s also a powerful synergist, boosting our body’s ability to absorb the nutrition in other foods. All delicious ingredients with beneficial healing properties. Yum!!
Avocado, Red Ripe Jalapeno, Thai Dragon & Serrano Chiles, Parsley, Green Onion, Jacobsen Naturally Harvested Local Oregon Sea Salt, and Smoked Paprika
This simple soup definitely gets rave reviews whenever I serve it. Once you try it, you’ll know exactly what I’m talking about! Let me know in the comments if you add this to your go-to top recipes too! I’d love to hear from you.