Saturday, November 04, 2023

The Superpowers of a Bowl of Bone Broth: Benefits of Drinking Bone Broth {AIP Friendly & Herbal Recipe}

There's nothing quite like a warm, comforting bowl of soup to soothe the soul and nourish the body. But did you know that bone broth has some incredible superpowers? From boosting your immune system to improving joint health, bone broth is packed with nutrients and benefits that can do wonders for your overall health, especially for those with an autoimmune disease. So grab a mug, settle in, and get ready to learn about the amazing powers of a simple bowl of broth.

picture of bone broth and words The superpowers of a bowl of bone broth

Bone broth traditions

The tradition of making bone broth dates back to ancient times and involves simmering animal bones and connective tissues for an extended period, typically anywhere from 12 to 48 hours. This slow and gentle process allows the bones to release their rich collagen, minerals, and amino acids into the broth, creating a flavorful and nutrient-dense liquid. In addition to its rich history, bone broth has gained popularity in recent years as people have become more conscious of the importance of a nutrient-rich diet. Its revival can be attributed to the growing awareness of its potential health benefits and the rediscovery of traditional cooking practices.

Measuring cup of bone broth

Unpacking the Nutritional Value and Potential Health Benefits of Bone Broth

When it comes to nutrition, bone broth is a powerhouse. Packed with essential nutrients, it provides a wide range of benefits for your body. 

As we age, it's natural for our bodies to experience some signs of wear and tear. But did you know that sipping on a warm bowl of bone broth can help slow down the aging process? That's right – bone broth has some incredible anti-aging benefits that can keep you looking and feeling youthful. Bone broth contains amino acids that help repair damaged skin cells and promote the production of new ones, giving your skin a fresh and youthful appearance. Another one of the key factors that contribute to the anti-aging properties of bone broth is its high amounts of collagen. 

Collagen is a protein that provides structure and support to our skin, helping to maintain its elasticity and firmness. As we age, our collagen levels naturally decrease, leading to wrinkles, sagging skin, and the reduction of plumpness. By consuming bone broth, you can replenish your collagen levels and give your skin a natural boost, helping to reduce the signs of aging.  Besides playing a crucial role in supporting the health of our skin, collagen supports our bones, hair, and nails. Collagen is a protein found in the connective tissues of animals. Consuming bone broth can help replenish collagen levels in our bodies.  

Bone broth is also rich in minerals like calcium, magnesium, and phosphorus, which are essential for optimal bone health. These minerals contribute to maintaining strong bones and preventing conditions like osteoporosis by enhancing bone density. When it comes to promoting healthy bones and joints, bone broth can be your secret weapon. This nourishing elixir is packed with nutrients that support bone health and alleviate joint discomfort.

Additionally, bone broth contains glucosamine and chondroitin, two compounds known for their joint-protective properties. These compounds have been shown to reduce inflammation and alleviate joint pain, making bone broth an excellent addition for individuals with arthritis or joint issues associated with autoimmune disorder. So, sip away and let the nutrients in bone broth work their magic on your bones and joints.

Mason jar of bone broth

As if bone broth couldn't get any better, it turns out that it has some incredible potential benefits for gut health. Our guts play a vital role in our overall well-being. It's where the majority of our immune system resides and is responsible for proper digestion and nutrient absorption. So, it's no wonder that maintaining a healthy gut is essential for optimal health. Additionally, bone broth contains amino acids, such as glycine and proline, which are important for maintaining a healthy gut. These amino acids help repair and strengthen the intestinal lining, promoting better digestion and nutrient absorption. Bone broth is packed with amino acids, collagen, minerals and antioxidants which repair and strengthen the lining of the intestines and reduce inflammation in the gut. Bone broth can help heal and seal the gut lining. Collagen is a structural protein that provides support and elasticity to our tissues. When the gut lining becomes damaged, it can lead to increased permeability, allowing toxins and undigested food particles to leak into the bloodstream. This condition, known as leaky gut, can contribute to a host of health issues including autoimmune disease. Consuming bone broth can help repair and strengthen the gut lining, preventing further damage and supporting a healthier gut. It's a delicious and nourishing way to support your digestive system and reap the potential benefits of a healthy gut.

When it comes to bolstering your immune system, bone broth may just be your secret weapon. Packed with essential nutrients and powerful compounds, this comforting broth can provide a natural boost to your body's defense mechanisms. One of the key components of bone broth that contributes to its immune-boosting abilities is its high concentration of amino acids, such as glycine, proline, and arginine. These amino acids play a vital role in supporting immune function by promoting the production of white blood cells and antibodies, which are crucial for fighting off harmful pathogens.
Additionally, bone broth contains a variety of vitamins and minerals, including zinc, magnesium, and vitamin A, which are known to support immune health. Furthermore, the gelatin found in bone broth has been shown to have anti-inflammatory properties, which can help modulate immune responses and reduce excessive inflammation in the body. Which is just what those with an autoimmune system need!

So, if you're looking for a natural way to boost your immune system, fight damage to your gut, protect your bones and joints, and slow down the aging process, don't overlook the power of a comforting bowl of bone broth. It's delicious and nourishing. With its collagen, minerals, amino acids, and other beneficial compounds, bone broth truly lives up to its reputation as a nutrient-dense superfood. Incorporating it into your diet can provide numerous benefits for your overall health and well-being. 

Roughly chopped carrots, celery, onion, and garlic

Herbals that are AIP Friendly

The autoimmune protocol is all about incorporating the most nutrition into what you are eating. Making a batch of restorative bone broth is the perfect opportunity to add in some of those extra nutrients. My recipe has an extra boost of the good stuff. I add dandelion leaves and burdock root. Neither can be tasted and both add a big boost of the good stuff.

Why dried dandelion leaves? Dandelion contains fiber, vitamins and minerals to boost the immune system, help maintain healthy gut bacteria in the digestive track and promote healthy bones. It contains compounds that neutralize free radicals and protect against cancer, chronic disease, and liver disease. Dandelion may help reduce inflammation, blood pressure, blood sugar levels, cholesterol, weight, and triglyceride levels. Why wouldn't you use dandelion?

The other herbal ingredient that I add to my bone broth is burdock root. Burdock root is another powerhouse of antioxidants. It removes toxins from the blood, It may inhibit some types of cancer. Traditionally it has been used to fighting bacteria and swelling, get rid of toxins, sooth a cough or cold, improve liver and gut health, and promote healthy elimination.

Herbs: burdock root and dandelion and pink salt

How to Incorporate Bone Broth into Your Diet

Are you ready to reap the incredible benefits of bone broth? Incorporating it into your diet is easier than you might think! Here are a few simple ways to enjoy the goodness of bone broth:

1. Sip it straight: There's nothing more comforting than sipping on a warm mug of bone broth. Enjoy it as a standalone beverage to start your day or unwind in the evening.
2. Use it as a base: Replace water or store-bought broth with bone broth in your soups, stews, gravies, and sauces. Not only will it add depth and flavor, but it will also boost the nutritional value of your dishes.
3. Enhance your smoothies: Add a splash of bone broth to your morning smoothie for an extra protein and nutrient boost. It might sound unusual, but you won't even taste it!
4. Add some to your tea: Just like with smoothies, you won't even notice the taste.
5. Make it your secret ingredient: Add a cup of bone broth to your homemade chili, curry, or stir-fry for an extra layer of flavor and nutrition. 

Bowl of bone broth soup with beef, carrots, and mushrooms

Are you ready to give it a try? Here's my recipe!

AIP Herbal Bone Broth Recipe

Bones from 1-2 organic, pasture raised Chickens or comparable amount of grass-fed Beef  
2 tablespoons apple cider vinegar
1 teaspoon pink Himalayan salt
2 garlic cloves, smashed
1 carrot, quartered
1 celery stalk with leaves, quartered
1 onion, quartered
1 teaspoon dandelion leaves, sourced safely
1 teaspoon burdock root, sourced safely
8 cups of filtered water, plus 4 more

1. Place everything in a crock pot on low (minus the extra water). 
2. After 12 hours, add the other 4 cups of water. Cook 12 more hours. 
3. Cool so easy to handle. 
4. Strain and discard the solids. 
5. Put in fridge in large mason jars or other glass containers. Once cold, skim off fat and discard or place in separate container for cooking. 
6. After 4-5 days, freeze broth in small portions to pull out as needed.

Crock pot with bones, herbs and vegetables simmering

Remember, bone broth can be enjoyed in many creative ways, so feel free to experiment and find what works best for you. I will often make a new batch of it the night before I make a bit pot of soup and use it as my soup base. Whether you choose to sip it on its own, make soup with it, or add it to your favorite recipes, incorporating bone broth into your diet is a simple and delicious way to nourish your body and experience amazing benefits.
To download and print recipe follow link: AIP Herbal Bone Broth Recipe 

How do you use bone broth? Tell us about it in the comments.

Disclaimer: The purpose of this post is not to offer medical advice. I am not in the medical field. My purpose is to share what decisions I’ve made in an attempt to improve my health and try to put my autoimmune disease into remission. Remember everyone’s body reacts differently to foods and supplements and you have to make the decisions that are best for you. Although bone broth is generally considered safe for most people, there are a few things to keep in mind. Bone broth is rich in sodium, can cause digestive discomfort or an upset stomach in some, and it is a high-histamine food. Herbals that you are not accustomed to taking can cause side effects, you should research dandelion and burdock root to determine if it is right for you! As always, it's recommended to consult with your healthcare provider before making any significant changes to your diet. Our resource page details the books, articles, journals, and websites we've researched to put together our autoimmune articles. You can access our Autoimmune Research Resources by clicking.

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