An old South American proverb says, “Good broth will resurrect the dead.” While the proverb is an exaggeration, many remember their grandmother telling them to eat chicken soup when they were sick. And when you followed their advice, you actually felt better. Have you ever wondered why?

Sometimes referred to as “Jewish penicillin” or “stock”, bone broth isn’t just good for the soul. It’s nutrient-dense, easy to digest, rich in flavor and boosts the immune system.

This tasty food has also become quite trendy recently because it makes people look and feel younger!

Here’s how to make your own, a few recipes from famous people and the secret anti-aging properties of bone broth.

The Secret Anti-Aging Properties Of Bone Broth

1. Helps heal leaky gut

According to Dr. Amy Myers, “The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients.”

Dr. Francis Pottenger and other world class researches have found that because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.

Bone broth is a staple of the GAPS Diet, developed by neurosurgeon Dr. Natasha Campbell-McBride. The GAPS diet was designed for gut healing and Dr. Campbell-McBride cured her own son of autism with the diet.

2. Fights infections such as colds and flu

A 2000 study, published in the journal Chest, found that eating chicken soup during a respiratory infection reduces the number of white blood cells, which are the cells that cause flu and cold symptoms. Recuperation was faster.

Dr. Joseph Mercola says, “…chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily.” He adds, “If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to expel.”

3. Reduces joint pain and fights inflammation

Joint problems? Dr. Myers says, “The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation. Bone broth is very high in the anti-inflammatory amino acids glycine and proline.”

Dr. Mercola confirms, “Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage. Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects…”

Arginine has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation).

According to Dr. Kaayla Daniel, vice president of the Weston A. Price Foundation and coauthor (with Sally Fallon Morell) of the book Nourishing Broth: – told the Washington Post: “We have science that supports the use of cartilage, gelatin, and other components found in homemade bone broth to prevent and sometimes even reverse osteoarthritis, osteoporosis, digestive distress, autoimmune disorders, and even cancer.”

4. Promotes healthy skin, hair and nails

Collagen is the protein found in connective tissue of vertebrate animals. It’s abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin.

Dr. Myers: “The collagen and gelatin in bone broth supports hair growth and helps to keep your nails strong.”

Dr. Mercola: “Promotes healthy hair and nail growth, thanks to the gelatin in the broth.”

According to Donna Gates, author of The Body Ecology Diet, bone broth makes your skin supple and can decrease cellulite. She says cellulite comes from a lack of connective tissue and if someone has very smooth skin it’s because their skin is high in connective tissue. Donna explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin making you look younger.

5. Helps with bone formations, growth and repair

Dr. Myers: “The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.”

6. Supports digestions

Dr. Mercola: “The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion.”

7. Promotes sleep and calms the mind

Dr. Myers: “The amino acid glycine found in bone broth can be very calming.”

Bone broth is one of the most anti-aging foods there is! Share on X

How much bone broth should I eat?

Kellyann Petrucci is author of the new New York Times Bestseller The Bone Broth Diet. In a podcast interview with Dr. Aviva Romm, she advised about 2 cups per day with other high quality proteins, healthy fats and vegetables.

Dr. Josh Axe says, “I recommend consuming 8oz 1-2x daily as a soup, a plain beverage, or doing a bone broth fast. I typically drink 8oz upon waking every morning.”

The right amount of bone broth to drink each day is about two 8oz cups. Share on X

Beware of fake broth

Most stores sell lab-produced meat flavored bouillon cubes or highly processed franken-soups and sauces. Often monosodium glutamate (MSG) provides the meat flavor, but is actually a neurotoxin. According to the Weston A Price Foundation, MSG has been shown to cause a wide range of reactions, from temporary headaches to permanent brain damage.

You may see 160 soup varieties, but look at the ingredients carefully. Genetically-modified oils, trans-fats, artificial colors, artificial flavorings like MSG and soy byproducts have the opposite effect that real, homemade, bone broth produces.

Fake bone broth from a can may have the opposite effect of anti-aging, homemade broth. Share on X

Bone broth cooking considerations

While bone broth takes anywhere from 8-72 hours to cook, the actual preparation time is minimal and simple. But even thought it’s simple, there are some important considerations.

Bone broth can be made from any type of bones you like, but seek bones from organically raised, pastured, wild-caught, or grass-fed animals.
The recipes contain vinegar because it helps leech minerals from the bones. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.
Simmer over low heat.
Skim out the scum and impurities that float to the top in the first few hours. Many also refrigerate the broth when done and remove the top layer of fat once it’s cold and easy to deal with.
You can use this broth for soups, stews, or drink it straight.
The broth can be frozen for future use.
Store in glass mason jars, not plastic.
Stephen Rennard, M.D found that the combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone.
If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot. Fish and poultry are fine to put in a pot without browning first.
Fill the cooking pot with filtered water. The water should be cold when you start. Be sure to leave plenty of room in case the water boils, but also make sure to fully cover the bones.
Heat the broth slowly. A low and slow cook time is necessary in order to fully extract the nutrients in and around bone.

Make broth from the bones of organically raised, pastured, wild-caught, or grass-fed animals. Share on X

Bone Broth Recipes

Bone broth starting with a whole chicken

This is the recipe of Dr. Amy Myers.

Ingredients:

1 organic whole chicken (free range preferred)
8 c of water
4 -6 stalks of celery, finely chopped
½ white or yellow onion, finely chopped
3 cloves garlic, finely chopped
1 Tablespoon chopped fresh parsley
1 inch ginger root, finely chopped
½ teaspoon sea salt
½ teaspoon of apple cider vinegar

Directions:

Place all of the above ingredients in a crockpot and cook on low heat for 8 -10 hours.
I like to cook mine until the meat is falling away from the bones. (You can also pull the meat off after about two hours.)
I make this just before bed and it’s ready and hot for breakfast.
You can store any excess broth in the freezer and defrost for a later time.

Bone broth starting with leftover chicken bones

This recipe is from Brianne Williams, RD, LD.

Makes ~64 oz.

Ingredients:

Left over chicken bones (free range preferred)
1-2 cloves garlic, smashed
1-2 tablespoons apple cider vinegar
8 cups water
1 pinch salt

Directions:

Once chicken is cooled remove meat and enjoy or store in glass container.
Place the leftover bones into a slow-cooker.
Add garlic, apple cider vinegar, water, and salt.
Cook on low for about 24 hours.
Remove bones and discard.
Strain broth to remove any leftover particles.
Store in jars in fridge or freezer.
Enjoy in soups or sip on this Gut Healing Broth in the morning.

Bone broth starting with grass fed beef bones

This recipe is from The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet by Hilary Boynton and Mary Brackett.

Ingredients:

3-4 pounds beef marrow and knuckle bones (grass fed beef)
2 pounds meaty bones such as short ribs
½ cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt

Directions:

Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
Add more water if needed to cover the bones.
Add the vegetables bring to a boil and skim the scum from the top and discard.
Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

Bone broth starting with fish stock

This recipe if from Sally Fallon Morell, founding president of the Weston A. Price Foundation.

Ingredients:

3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water

Directions:

Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn’t charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.
Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.

Summary

Bone broth is gut healing, fights infections, reduces joint pain and inflammation and promotes digestion. It can also help with sleep, strengthen bones and make your skin, hair and nails look great!
The simplest recipe for bone broth requires only filtered water, bones and vinegar. Many also prefer to add vegetables and spices like carrots, celery, onions and salt.
Bone broth takes around 8-10 hours to cook usually, but only takes a couple minutes of actual preparation time.

I found the mugs in case you take ‘stock’ in this advice and wanna sip in style.

Yes, the mugs are available on Amazon.

Please tell me your bone broth story and share your recipe in the comments below!

Jeff

Additional Resources

Dr. Josh Axe – Beef Bone Broth

Sally Fallon Morell – Broths

Kellyann Petrucci is a certified nutrition consultant and a naturopathic doctor, and author of the new New York Times Bestseller The Bone Broth Diet.
Dr. Mercola Interviews Hilary Boynton and Mary Brackett