Move over beef stock! Bone broth protein takes your nutrition to the next level – but you do need to exercise some caution.
Bone broth protein has become a bit of a buzzword in health circles and whether you choose a liquid form or bone broth powder, there’s no doubt it has many benefits. Quality is critical though and it’s also important to know who shouldn’t consume it.
Why Drink Bone Broth Protein?
The primitive tribes were descended from never wasted anything. They used every part of the animal including the head, feet, tail, blood, organs, and bones, often boiling them up to make them more palatable.
Today we know that many of those parts of the animal that are often considered “less desirable” in our modern world are packed with nutrients, including minerals, vitamins, healthy fats, and essential amino acids. Bone broth, or bone broth powder, is a potent way to access that valuable nutrient profile.
How is Bone Broth Made?
Bone broth is made by simmering animal bones of any kind in water for between 12 and 24 hours, depending on the recipe. Vinegar helps extract the nutrients from the bones, and herbs and vegetables are sometimes added for flavor and extra nutrients.
Bone broth is easy to incorporate into your diet: simply drink it or use it in soups, stews, or even smoothies. And if you’re not keen on making it yourself, bone broth powder works well too.
Benefits of Bone Broth Protein
Bone broth protein is extremely nutritious
Bone broth is nutrient-dense, filled with collagen and essential minerals like calcium, potassium, magnesium, phosphorus, iron, and zinc. It’s also rich in omega-3 and omega-6 fatty acids and amino acids like proline and glycine. These nutrients, and others, work to fight inflammation, reduce pain, heal wounds, control blood sugar, and keep your skin, bones, joints, muscles, connective tissue, digestive system, brain, and nervous system healthy.
Bone broth protein can help heal the digestive system
Bone broth is easily digestible and it assists with digesting other foods too. It contains gelatin, which binds water, helping food to move easily through your digestive tract. Gelatin also strengthens the barrier between your gut and bloodstream, helping to heal conditions like leaky gut, as well as irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).
Bone broth protein can improve your sleep
We all need good quality sleep to function at our best. Bone broth contains glycine, an amino acid that helps you to relax, making it easier to fall asleep and stay asleep at night. Luckily, it also keeps you alert during the day, and improves memory and brain function.
Bone broth protein can help you lose weight
Bone broth is extremely nutritious and satisfying, while also being very low in calories. The high level of protein it contains helps to control your appetite and build lean muscle mass. Check out our bone broth fasting protocol.
Common Bone Broth Protein Mistakes
Mistake number 1: Using poor quality ingredients. Factory farmed meat usually includes a cocktail of drugs and other toxins, which transfer directly to your broth. When making your bone broth, use organic or grass-fed meat wherever possible. Alternatively, use a ready-prepared, quality product like Wild organic bone broth protein powder[AL1].
Mistake number 2: Consuming bone broth when you have histamine intolerance. Due to the long cooking time, bone broth is a high-histamine food and may trigger an inflammatory response if you suffer from this condition. Instead drink meat broth, which is made mainly from meat rather than bones and has a much shorter cooking time.
How to Make Bone Broth:
With the above cautionary notes in mind, this is an easy recipe. Note that fish and poultry bones can be used as-is, but get your butcher to chop up any mammal bones to help release the nutrients. A variety of bones yields the most nutrients so you could use a mixture of marrow bones, knuckles, feet, and oxtail, for example. Add whatever herbs and/or vegetables you have on hand.
- 1 – 2kg of animal bones
- 4 liters of water
- 2T apple cider vinegar
- Herbs like garlic, parsley, thyme, and/or bay leaves (optional)
- Vegetables like onion, celery, and carrots (optional)
- Salt and pepper to taste
Combine all ingredients in a large pot and bring them to a boil. Either reduce the heat and simmer for 12 to 24 hours or keep the heat up – the higher the heat, the more collagen, and gelatin will be released. For the clear broth, regularly skim off any fat or impurities that rise to the surface. Allow the broth to cool then strain out the bones and vegetables.
Bone broth has so many benefits (for most people) and it’s easy to make. If you’re looking for a shortcut though, consider Wild organic bone broth protein powder for the quick nutrient boost your body needs.