As a qualified women's health coach, I am always researching ways to improve the overall health and wellbeing both for myself, my family and my clients. One of my absolute favourites is the
impressive health benefits of bone broth. Not only is it delicious, easy and economical to make, but it is also incredibly nutritious and can transform your hormone, skin, and gut health.
Health Benefits
Bone broth is a nutrient-dense, healing food made by simmering animal bones and connective tissue in water for an extended period. The result is a broth that is rich in minerals, collagen, gelatin, and other essential nutrients like proline, glycine and glutamine that have the power to transform your health.
Bone broth contains minerals in forms that your body can easily absorb - especially essential for anyone with gut absorption issues. It contains:
Magnesium
Sulphur
Calcium
Phosphorus
Silicon
And more
Some of the benefits of consuming bone broth include:
Improved gut health
Stronger bones and joints
Better skin health
Boosted immune system
Improved sleep quality
Increased energy
Bone Broth + Women's Health
Women's health is highly dependent on hormone balance, and bone broth can help with that. Bone broth contains essential amino acids, including glycine, proline, and arginine, which are crucial for hormone production and regulation. These amino acids help to support the liver, which is responsible for metabolising hormones in the body. By nourishing the liver, bone broth can help to balance hormones naturally.
In addition to hormone balance, bone broth can also improve skin health. Collagen, one of the key components of bone broth, is essential for maintaining healthy skin. Collagen helps to reduce the appearance of fine lines and wrinkles, and it can also improve skin elasticity and hydration.
Understanding Histamine
Histamine is an immune signalling protein that is produced by the body in response to injury, allergy or infection. It's benefits include regulating stomach acid, it boosts libido and stimulates the brain.
Histamine is also found in certain foods, including bone broth. For some people, consuming foods high in histamine can cause a range of symptoms, including hives, migraines, nasal congestion, joint pain, fluid retention, tinnitus, nausea and diarrhoea. Histamine also stimulates estrogen production which for some people can cause heavy periods and period pain. It's not all bad news though! The histamine content of bone broth can vary depending on how it is prepared. Also bone broth helps heal the gut which in turn could allow the body to clear histamine effectively without any symptoms.
Bone Broth + Perimenopause
Perimenopause is a time of significant hormonal changes for women, and bone broth can help to support hormone balance during this transition. However, it's essential to be aware of the histamine content of bone broth and how it can affect perimenopause symptoms. Consuming bone broth that is high in histamine can exacerbate symptoms such as insomnia, mood issues and heavy periods. This won't apply to everyone, but something to tune into.
If you're experiencing histamine related symptoms like:
Anxiety or PMS around ovulation (when histamine is at it's highest)
Headaches or migraines
Red marks on the skin after light scratching of the skin
Breast pain
Period pain
In this case, it's recommended to consume bone broth that has been simmered for a shorter period, I recommend 12 hours.
Other foods that contribute to high histamine issues:
Dairy
Alcohol
Aged cheeses
Avocado
Smoked or tinned fish
Shellfish
Processed meat
Yeast
Vinegar
Fermented foods
Dried fruits
If you are considering a diet that is low-histamine, the goal is to reduce histamine until you don't get symptoms, not cut it out all together. If you have a cycle, you may notice you are more sensitive to these foods around ovulation and just before your period.
High histamine symptoms can improve with better gut health and also by increasing foods containing the vitamin B6 like turkey, beef, pistachios, sunflower seeds, sesame seeds.
12 +24 +48 Broths
The health benefits of bone broth can vary depending on the duration of the cooking process. A 12-hour bone broth is rich in minerals and nutrients, but a 48-hour bone broth contains higher levels of collagen, gelatin, and glucosamine. These compounds have been linked to improved joint health, inflammation reduction, and improved gut health. Additionally, longer cooking times allow for a greater concentration of amino acids, which can aid in muscle growth and recovery.
However, the length of time that bone broth is simmered can affect the histamine content of the broth. Bone broth that has been simmered for 48 hours will have a higher histamine content than broth that has been simmered for 12 hours. If you are sensitive to histamine, it's recommended to consume bone broth that has been simmered for a shorter period, such as 12 hours.
Bone Broth + Gut Health
Gut health is essential for overall health and wellbeing, and bone broth can help to improve gut health in several ways. Bone broth contains gelatin, which is essential for maintaining a healthy gut lining. A healthy gut lining is crucial for preventing leaky gut syndrome, a condition where the gut lining becomes permeable, allowing bacteria and toxins to leak into the bloodstream. If you're struggling with skin issues, painful joints or are allergic to certain foods, especially ones that you were able to tolerate in the past, this could be a sign of leaky gut.
For those Mama's with picky eaters who struggle to consume vegetables and other nutrient-dense foods, bone broth can be an invaluable addition. By consuming bone broth, picky eaters can still obtain essential nutrients that are crucial for their overall health.
Gut Health + Anxiety
Recent studies have shown that gut health and mental health are closely linked. Poor gut health has been linked to anxiety, depression, and other mood disorders. By improving gut health, it's possible to improve mental health and reduce symptoms of anxiety and depression.
Bone broth contains a high concentration of the amino acid glycine, which has been shown to have a calming effect on the brain and can aid in better sleep. Adequate sleep is essential for good mental health, and the glycine in bone broth can help improve sleep quality.
Bone Broth + Collagen for Skin Health
Collagen is a protein that is essential for maintaining healthy skin, and bone broth is an excellent source of collagen.
Collagen is the most abundant protein in the human body, making up about 30% of the total protein. It is a key component of connective tissues that give structure to our skin, bones, and cartilage. Collagen production decreases as we age, leading to the development of wrinkles, and joint pain. Fortunately, bone broth is a natural source of collagen that can support the body's collagen production and improve the health and appearance of the skin. In addition to collagen, bone broth contains amino acids like proline and glycine, which are also essential for maintaining healthy skin. Proline is necessary for the synthesis of collagen, while glycine is involved in the production of glutathione, a potent antioxidant that protects the skin from damage caused by free radicals.
Consuming bone broth collagen can help to improve skin elasticity, reduce the appearance of fine lines and wrinkles, and increase skin hydration.
Easy and Delicious Ideas for Family Meals
Incorporating bone broth into your family meals is easy and delicious. You can use bone broth as a base for soups, stews, and sauces, or you can enjoy it as a warm, comforting drink. Here are some bone broth ideas to get you started:
Chicken noodle soup with bone broth
Slow-cooker beef stew with bone broth
Bone broth risotto with mushrooms and peas
Bone broth with miso paste for an instant warming drink
Cooking grains like rice, quinoa & millet with bone broth
Next Sunday's gravy base... you guessed it. Bone broth!
Creamy tomato soup with bone broth
Ingredients
1 tablespoon of a heat stable oil; ghee, coconut oil or avocado oil
1 onion, chopped
2 garlic cloves, minced
900g ripe tomatoes, roughly chopped
500mls of bone broth
1 teaspoon dried mixed herbs
Sea salt and freshly ground black pepper, to taste
1/4 cup heavy cream (optional)
Fresh basil leaves, chopped, for garnish
Method
Heat the oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
Add the chopped tomatoes, bone broth, and dried basil. Season with salt and pepper, to taste.
Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes, until the tomatoes have broken down and the flavors have melded together.
Use an immersion blender to puree the soup until smooth. (Alternatively, you can transfer the soup to a glass blender and puree in batches.)
If desired, stir in the heavy cream for a richer, creamier soup.
Serve hot, garnished with chopped watercress or fresh basil leaves
This soup is perfect for a cozy weeknight dinner or a lazy weekend lunch. The bone broth adds an extra depth of flavour and nutrients, while the fresh tomatoes and basil give it a bright, summery taste. Enjoy!
Bone Broth Recipes for Optimal Health
Here are some bone broth recipes that you can try at home to improve your overall health and wellbeing:
Chicken bone broth
Ingredients
Chicken bones with majority of the meat removed
2 tbsp apple cider vinegar
1 onion, roughly chopped
2 carrots, roughly chopped
2 stalks celery, roughly chopped
4 cloves garlic, smashed
2 bay leaves
Filtered water
Method
Place the chicken bones in a heavy based pan or slow cooker and cover with water.
Add the apple cider vinegar onion, carrots, celery, garlic, and bay leaves to the pot.
Bring the mixture to a boil, then reduce heat to low and let simmer for 12-24 hours, occasionally skimming off any foam or impurities that rise to the top. If using a slow cooker, turn onto low and leave for 12-48 hours.
Strain the broth through a fine-mesh sieve and let cool. Discard the solids.
Store the broth in an airtight container in the fridge for up to 5 days, or freeze for longer storage.
Vegetable broth
Ingredients
2 onions, roughly chopped
4 cloves garlic, smashed
3 large carrots, roughly chopped
3 stalks celery, roughly chopped
1 leek, sliced
8 cups filtered water
1 bay leaf
1 tsp dried thyme
1 tsp whole black peppercorns
Quality salt, to taste
High smoke point cooking oil like ghee, coconut oil or avocado oil.
Method
Heat a large pot over medium heat. Add the onions and garlic with the oil and cook for 5-7 minutes, until they start to soften and become fragrant.
Add the carrots, celery, and leek to the pot and cook for another 5-7 minutes, stirring occasionally.
Pour in the water and add the bay leaf, thyme, and peppercorns. Bring the mixture to a boil, then reduce heat to low and let simmer for 45-60 minutes.
Remove the pot from heat and let it cool for a few minutes. Strain the broth through a fine-mesh sieve and discard the solids.
Taste the broth and add salt as needed. Store the broth in an airtight container in the fridge for up to 5 days, or freeze for longer storage.
You can use this vegetable broth as a base for soups, stews, or as a flavourful liquid for cooking grains or veggies. Enjoy!
Turmeric and Ginger Beef Bone Broth
Ingredients
900g beef bones
2 tbsp apple cider vinegar
1 onion, roughly chopped
2 carrots, roughly chopped
2 stalks celery, roughly chopped
4 cloves garlic, smashed
2 bay leaves
1 tbsp grated fresh ginger
1 tbsp grated fresh turmeric
Filtered water
Method
Place the beef bones in a large pot or slow cooker and cover with water. Add the apple cider vinegar and let sit for 30 minutes (optional).
Add the onion, carrots, celery, garlic, bay leaves, ginger, and turmeric to the pot.
Bring the mixture to a boil, then reduce heat to low and let simmer for 12-24 hours, occasionally skimming off any foam or impurities that rise to the top. If using a slow cooker, turn onto low and leave for 12-48 hours.
Strain the broth through a fine-mesh sieve and let cool. Discard the solids.
Store the broth in an airtight container in the fridge for up to 5 days, or freeze for longer storage.
This turmeric and ginger bone broth is packed with anti-inflammatory benefits and great for boosting your immune system. Enjoy it on its own or use it as a base for soups and stews.
The Ultimate Secret to Radiant Health
Bone broth is an incredibly nutritious and healing food that can transform your hormone, skin, and gut health. By incorporating bone broth into your diet regularly, you can improve your overall health and wellbeing. Whether you're looking to balance hormones naturally, improve gut health, or reduce the appearance of fine lines and wrinkles, bone broth is the ultimate secret to radiant health.
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Let's take care of you.
Alisa x