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Bone Broth: Health Benefits and Basic Recipe

  1. Bone broth is again in the spotlight in 2018. This is because it has been re-discovered that eating bone broth has numerous health benefits. Many scientific studies substantiate the beneficial effects of bone broth. In 2007, the New York Times article entitled `` The Science of Chicken Soup '' in which a pediatrician said chicken soup was a better choice for colds than those normally prescribed for colds. In fact, bone broth is considered a health drink. Bone broth isn't new, however. More than 4000 years ago, our distant ancestors drew a broth from leftovers from a meal. This is to prevent waste. But what are the benefits of bone broth and what is a basic recipe?

What is broth?

  1. Broth is made by extraction. This means that you “pull” the important nutrients from the bones with the help of a solvent. In broth, water is used as a solvent. Broth is tasty and packed with nutrients. It is used as a base for soup, sauces and gravies.

What is bone broth?

  1. Bone broth is made by simmering a mixture of connective tissue and animal bones. Bone broth can be pulled using the bones, fins, beaks, hooves, marrow, connective tissue and muscles of almost any animal. Think for example of beef, pork, chicken, deer and fish. Many different bone broth recipes are in circulation. The most important supplies are a large saucepan, water, vinegar and bones. You can also take lemon juice or sour wine for vinegar. If you make the water more acidic with vinegar, lemon juice or sour wine, this ensures that the minerals from the bones are more easily released and then end up in the water (extraction solvent)

Vitamins and minerals

  1. In general, bone broth is very nutritious. The composition and amount of nutrients depend on the ingredients you use. Think about:

Animal bones

  1. Animal bones contain the same minerals as human bones. Animal bones contain the minerals: calcium, phosphorus, potassium, magnesium and the trace elements manganese and copper.

Fish bones

  1. Also use fish bones in the bone broth for a (taste) variation. These are rich in iodine and give your stock a different touch.

Connective tissue

  1. When you add connective tissue to your bone broth, it is enriched with glucosamine and chondroitin. You need glucosamine for the resilience of your cartilage. Chondroitin is also important for your joints. It prevents cartilage breakdown.


  1. Marrow provides vitamin A, vitamin K2, minerals such as zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids. Furthermore, all these animal raw materials contain collagen. This turns into gelatin after cooking, which provides several essential amino acids.

Benefits of bone broth

  1. Bone broth has many health benefits. This depends on the ingredients used. Use a mix of bones, connective tissue, marrow and preferably also bones. This ensures that your broth ultimately contains as many important nutrients as possible. In addition, a mix of different ingredients ensures that you are more likely to consume the most important essential nutrients. Bone broth health benefits include:

Gut Permeability

  1. With increased intestinal permeability, your bloodstream and intestines are less separated. Substances not normally allowed into your body leak into your bloodstream, which can lead to inflammation and other problems. Glutamine contained in gelatin appears to be beneficial in people who suffer from increased gut permeability.

Anti-inflammatory effect

  1. The amino acids in bone broth have a strong anti-inflammatory effect. As a result, eating it can help protect against disease.

Helps with weight loss

  1. If you regularly use soup as a main meal, you can increase the chance of weight loss. The fact is that when you eat soup you usually consume fewer calories than with a standard meal. Soup and especially bone broth contain few calories. In addition, bone broth contains gelatin. This fabric ensures that you have a fuller gut feeling. Your feeling of hunger is thus reduced, so that you eat less in total.

Promotes sleep

  1. Glycine is a component of bone broth and improves your sleep. Due to an increase in neuropeptides, glycine can indirectly contribute to a reduction in daytime sleepiness. This has only been observed in rats (contribution of neuropeptides), but it is suspected that the same neuropeptides are affected in humans.

Basic recipe and preparation method

  1. Ingredients

Preparation method

  1. Place all ingredients in a large saucepan. Bring everything to a boil. Let everything simmer for 10 to 24 hours. The longer the bone broth simmers, the better the flavors and nutrients can be extracted from the bones. Let the stock cool down. Strain the stock, reserve the liquid and discard the contents of the strainer (solids).

Further recommendations

  1. To make the most of the nutritional value of bone broth, you can make a mix of different types of animal tissues and bones. Fish scraps can be found at the fishmonger. Bones, marrow and connective tissue are available from the butcher.


  1. To fine-tune the flavor of the bone broth, you can add different types of vegetables. You can also add spices or herbs. You can already add common vegetables such as carrot and onion while simmering. With seasonings you can think of garlic and thyme. You can of course also add innumerable spices to enhance the flavor of the bone broth.

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