Bone Broth: Nutrient-Rich Elixir for Health

Hi folks, I'm curious if you drink bone broth? Please feel free to respond. I'm thinking of making some, maybe from fish. Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain. Anyone have any recommendations? I usually stay away from beef, but I could maybe try chicken. I'm going to research some ideas and I'll post. I know bone broth is a nutrient-rich liquid made by simmering animal bones, typically from beef, chicken, or fish, along with connective tissues, vegetables, herbs, and spices. Some people are drinking it to lose weight, improve their skin, and nourish their joints.

chicken bone broth.Photo byR.Gerner/Canva

When you make it, the simmering process, which can last anywhere from 12 to 48 hours, extracts valuable nutrients, such as collagen, gelatin, amino acids, minerals, and vitamins, from the bones and connective tissues. The bone broth will contain nutrients such as: like calcium and phosphorus. sodium, magnesium, and potassium may also be present. The marrow of the bones give you: vitamins A, B2, B12, and E, plus omega 3 and 6, and minerals like calcium, iron, selenium, and zinc. Fish bone broth offers iodine as well. The Connective tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.

Bone broth is high in collagen, which is a protein found in the connective tissues. When cooked, collagen turns into gelatin, which is beneficial for joint health, skin elasticity, and gut health. Fish broth would contain Vitamin D as well, which functions like a steroid hormone in your body.

ask your local meat market or grocery store for bones.Photo byR.Gerner/Canva

Bone broth contains amino acids like glycine, proline, and glutamine, which are important for various bodily functions, including muscle repair, digestion, and immune support.

It is rich in minerals like calcium, magnesium, phosphorus, and potassium, which are essential for bone health and various metabolic processes. The collagen and gelatin in bone broth may help reduce joint pain and inflammation, supporting overall joint health. Gelatin helps to restore the strength of the gut lining, which can aid in digestion and reduce symptoms of leaky gut syndrome.

The collagen content in bone broth can improve skin elasticity, strengthen hair, and enhance nail health.

Bone broth contains minerals and amino acids that support immune function and overall health. Here's one reason to chose fish. Fish is considered one of the most heart healthy foods you can eat.

halibut makes a good brothPhoto byR.Gerner/Canva

Bone broth can be consumed on its own as a warm, comforting drink, or used as a base for soups, stews, and sauces. It can also be added to recipes that call for water or stock to boost the nutritional content. As seniors, we know our brain function often declines with aging. There are studies that reveal that people who eat fish every week have more gray matter, your brain’s major functional tissue in the parts of the brain that regulate emotion and memory.

To make bone broth at home, all you really need are bones, vinegar, water, and a pot. But if you’re not sure where to start, here’s a simple recipe you can follow: I got this recipe from my daughter, who makes lots of good stuff. She does beef bones.

Use bones from beef, chicken, or fish, preferably with some meat left on them. Add vegetables like carrots, onions, and celery, as well as herbs like thyme, bay leaves, and a couple bulbs of garlic, salt and pepper. Chop your veggies any way you want.

Place the bones and other ingredients in a large pot, cover with water, add a splash of apple cider vinegar (to help extract minerals), and bring to a boil. Reduce to a simmer and cook for about 24-48 hours. Here's where that old crock pot comes in handy. The longer it's cooked, the better taste and more nutrients.

all in the pot, ready to cook.Photo byR.Gerner/Canva

After simmering, strain the broth through a fine mesh sieve to remove solids. Store in the refrigerator for up to a week or freeze for later use. She says it keeps nicely in the freezer for 3 to 4 months. That will keep you going this winter, if you live in snow country. To make bone broth, be sure to purchase bones high-quality, free-range, grass-fed animals. Fish broth is much lighter and takes much less time to make. I'm going to my local seafood restaurant to get fish carcasses. Sound kinda gross, huh? You want non oily fish like large halibut, cod, sole, rockfish, turbot or tilapia. Not salmon, When cooked too long, oily fish tastes off. Cook on your stove top, not the crock pot. If interested , there is a recipe online at https://www.drkellyann.com/blogs/recipes/fish-bone-broth. I'm going to try this one.

Many brands now offer ready-made bone broth, which can be a convenient option. However, it's important to check the ingredients for added preservatives, sodium, or artificial flavors. It takes time, but it's simple and cheaper to make at home.

Bone broth has gained popularity in recent years due to its potential health benefits and versatility in cooking, making it a staple in many health-conscious diets.

https://www.healthline.com/nutrition/bone-broth-101

Medically reviewed by A. Sietz, MS, RD, LDN, Nutrition — Written by F. Hjalmarsdottir, MS 6/23/2023.

https://www.healthline.com/nutrition/11-health-benefits-of-fish

Written by J. Leech, MS on 6/11/2019

https://drkellyann.com/blogs/recipes/fish-bone-broth? 12/3/ 2015

daughter Shannon's recipe.