Bone broth is a soothing, low in calories, flavorful comfort food packed with nutrients and highly beneficial for the spine. Bone broth is made from slowly simmering meat or poultry and is an old-fashioned home remedy for various ailments. These include:

• Improves joint movement
• Helps wounds heal faster
• Improves immune system function
• Rebuilds bones

Nutrients are connected with healthy bones and joints. These include:

• Calcium
• Phosphorous
• Vitamin D
• Collagen protein

All of these are concentrated in animal bones. The bones are cracked and cooked on a slow simmer in a stockpot of water. The breakdown releases vitamins, fatty acids, manganese, zinc, iron, and selenium. The broth helps supply the bones with these nutrients.

Bone broth is also effective when keeping track of weight because it is nourishing and hearty but low in calories. One cup of broth eaten or drank a half-hour before a meal can keep your appetite in check. When hunger stays in check, it is easier to maintain a healthy diet and portion sizes and not overeat.

Bone Broth Recipe

Bone broth is simmering bones in water with added vegetables, spices, vinegar, and herbs over low heat for a few hours. A recipe for bone broth typically includes a tablespoon or two of vinegar or lemon juice. This helps soften the bones to break them down and release more nutrients. This will make around 2 quarts or 8 cups of bone broth. In a stockpot combine:

• 2 to 3 pounds of leftover cooked beef, chicken bones
• 1 chopped onion
• 1 chopped carrot
• 1 chopped rib of celery
• 1 tablespoon balsamic or red wine vinegar
• 1 bay leaf
• 6 peppercorns
• Enough water to cover the ingredients
• Add 1 cup of chopped fresh or canned tomatoes for extra flavor
• Bring to a boil over high heat
• Reduce heat to a low simmer, partially covered, for 4 to 6 hours
• During the first half-hour of simmering, skim off the foam that collects at the top.
• Strain cooled broth into a bowl or jar
• Refrigerate the broth for up to 5 days or freeze up to a couple of months

Don’t Overdo It

When it comes to nutrients in food, it is possible to get too much. An example is an individual in training that drank one to two quarts of bone broth three days a week for six months. They began to suffer from chronic vomiting. The doctor diagnosed there was too much vitamin D from the fatty marrow in the bones used to make the broth. Vitamin D helps the body absorb calcium. Too much calcium in the blood was causing the vomiting.

Another potential issue with drinking too much bone broth is lead contamination. Many foods contain small amounts of lead. In animals, any environmental lead that gets into the body gets stored in bone tissue. A healthy, well-nourished individual can handle small amounts of lead. When it comes to bone broth, lead is only a concern if taking abnormal quantities. The broth can also be used as a base for soups and stews, keeping the body healthy along with the emotional benefits of a nutrient-rich broth. The body will feel the difference.

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Functional Nutrition