In the realm of wellness trends, bone broth may seem like a pretty innocuous one. It’s broth, after all. So the claims that bone broth is nourishing, nutrient-rich, and generally supportive of good health aren’t so hard to believe.
But there isn’t much actual research into the benefits of bone broth. So we looked into what we know about bone broth – and got a registered dietitian’s go-to recipe (which is easier than you might think, especially if you have a slow cooker).
Experts Featured in This Article
Esther Blum, MS, RD, CDN, CNS, is a clinical and holistic dietitian.
Julie Upton, MS, RD, is a dietitian and the co-founder of Appetite for Health.
Bone Broth Benefits
Bone broth is made by simmering animal bones (often with some meat attached) and ideally vegetables in water for up to a full 24 hours. The resulting broth is more protein-rich than other broths or stocks, with nutrients including collagen, gelatin, calcium, magnesium, and phosphorus, reports MD Anderson.
Esther Blum, MS, RD, CDN, CNS, explains that bone broth is rich in glutamine and glycine, two amino acids that “help repair cells and heal gut inflammation.” Blum believes a daily cup of bone broth can help people avoid illness during sick season.
Bone broth certainly feels good – nourishing and cozy, especially on a cool, damp day. But there aren’t any studies that back up its purported benefits, which is why dietitian Julie Upton, MS, RD, says that bone broth seems to be “a lot of hype but no substance.”
What’s more, some studies have pointed to a risk of heavy metal toxicity. Animal bones can contain heavy metals like lead, which can then wind up in bone broth. A 2017 study in the journal Food and Nutrition Research found that lead and cadmium levels in bone broth would remain low, but still, it’s something to be aware of – especially if you’re consuming it frequently.
So is bone broth a magical health cure? Probably not. But it is tasty and can certainly add to the fall and winter vibes, which may be enough of a reason for you to want to try it. And if you’re interested in trying to make it yourself, we’ve go the perfect recipe.
Lizzie Fuhr was the associate editor for PS Fitness.
Bone Broth Recipe
From Esther Blum
Notes
Here’s the bone broth recipe Esther Blum shared with PS. A note about the bones – they won’t be displayed on shelves, but ask your butcher for them. They should be happy to oblige.
Ingredients
- 2 pounds neck and knuckle bones (from pastured cows)
1/4 cup apple cider vinegar
3 carrots, halved
3 stalks of celery, halved
1 onion, halved
12 cups water
Directions
- Combine all the ingredients together in your slow cooker.
- Set to low, and cook for 15 hours.
- Let the broth cool, and strain it. Then pour your strained broth into mason jars, skim the fat off the top, and either refrigerate or freeze.
- When you’re ready to enjoy on your bone broth, skim any remaining fat off the top, and reheat before sipping.
Information
- Category
- Soups/Stews
- Cuisine
- North American
- Yield
- Makes 12 cups
- Total Time
- 14 hours, 59 minutes, 59 seconds
