Grandma’s homemade chicken soup always made you feel better when you were under the weather, didn’t it? Other than it being made with care by someone who loved you, there could have been other reasons behind the soup’s soothing powers. Did grandma know the power of a bone broth detox? She may have.
But, what is a bone broth detox and how does it work? Read here to learn about bone broth benefits as well as potential risks to a bone broth detox diet.
Spotlight On Diet Detoxes: What Is A Bone Broth Detox?
A bone broth detox is one way people try to make sure they’re still getting the right nutrients the body needs while cleansing their systems or while intermittent fasting. When you choose to fast, it’s possible to lose muscle because you’re not getting the right amount of amino acids or protein.
So, the theory is if you drink bone broth while detoxing, you’ll be able to get the nutrients you need to continue to process protein and stay healthy.
How Do You Make Bone Broth?
There’s really no one way to make bone broth. Of course, you need the bones and connective tissues of some animals. But those animals can be anything from chickens to fish to cows to pigs — and everything in between.
You can make bone broth by simmering those animal bones in water. Add a little apple cider vinegar to help release some of the beneficial nutrients from the marrow bones. Of course, there are many different recipes for bone broth. Depending on which spices and herbs you use, you can make different bone broths for different occasions.
Bone broth is a relatively low-calorie, tasty, healthy choice. A bone broth fast might offer some serious health benefits. Let’s take a look.
Health Benefits Of A Bone Broth Detox? Is It Safe?
Bone And Joint Health Support — One recent study showed that the daily consumption of collagen hydrolysate — the kind of collagen found in the bones and skin of animals — may ease discomfort in patients with compromised joint and bone health.1
Bone Metabolism — Bone broth does happen to be particularly rich when it comes to the micronutrients your body needs to support a healthy skeletal system. Furthermore, the omega-3 fatty acids in bone broth might prove beneficial for your bone metabolism. Studies show these good fatty acids can promote better bone formation and reduce bone loss.2
Gut Health — Various amino acids found in bone broth, like glutamine, could help defend your digestive tract. One study suggested that glutamine supports the intestinal wall.3 When the mucosal lining in your gut gets compromised, you can’t digest food in the same way. A healthy gut wall means better digestion overall.
Immune Health — One of the potential benefits of a bone broth detox is that bone marrow may contribute to the health of your bodily fluids. In fact, the fluids that help regulate your body’s immune responses are supported by marrow. Therefore, bone broth might help support your immune system.4
Weight — A few studies also point to the potential of bone broth to support weight loss. Why? Well, bone broth is low in calories but high in protein. Protein helps you feel satiated, which in turn may cause you to consume less food and fewer calories. Also, a recent study highlighted that, on average, a cup of chicken bone broth contains more protein than regular chicken broth. That’s due to the fact that bone broths are cooked for far longer than your average protein-based broth.5
Sleep — It’s possible that your sleep may improve while on a bone broth fast. Here’s why: High-protein foods, like bone broth, contain the amino acid glycine. Some people use glycine as an oral supplement to support their sleep. Glycine helps lower your body temperature and improve your serotonin levels — both of which may support restful sleep.6
What Are Potential Risks Of Consuming Too Much Bone Broth? Build-Up Of Heavy Metals
Now, there is a potential risk when it comes to bone broth: you can overdo it. You see, the bones of animals tend to store heavy metals when digested. For instance, bones could store lead. This means if you consume too much marrow, you could consume higher levels of lead and other heavy metals.7
However, in order to over consume these metals, you’d have to drink bone broth many times a day, day after day. So, if you are going to try a bone broth detox, or any detox for that matter, talk with your doctor first. They’ll be able to check your lead levels and advise you as to the best way to go about your detox.
Also, if you happen to make your own bone broth, try and ask your butcher where the animals were raised. You can research the lead levels in the particular regions from which your bones have been sourced.
Homemade Organic Bone Broth Recipe: Ingredients And Steps
Again, bone broth is really easy to make. Whatever your diet, a good bone broth can be a tasty way to get essential nutrients while restricting calories.
What You’ll Need:
- A gallon of water
- 1 oz apple cider vinegar
- 3 pounds of bones (chicken, turkey, beef, pork, or fish)
Note: For an organic bone broth, make sure to ask your butcher for the bones of organically-raised beef, chicken, etc. If you’d like to add skin to your broth, you can. Just don’t forget to strain your broth so you avoid eating the skin.
What To Do:
- Add water, apple cider vinegar, and bones in a large pot.
- Boil. Once boiling, reduce heat to a simmer. Let the broth simmer for 12–24 hours.
- Cool broth. Strain. Serve.
Now, the above is simply a recipe for the base of your broth. You’ll absolutely want to doctor it up to your taste by adding salt and pepper. You can also toss in some of your favorite vegetables like celery, carrots, onions, and mushrooms.
Spices like rosemary, thyme, or basil could also enhance the flavor of your broth.
Bone Broth Detox: Wrapping Things Up
A broth fast might be a good way for you to jumpstart a new diet. Again, you’ll still be able to get protein, and you’ll be taking in relatively few calories. Just be sure to get your doctor’s approval before making any changes to your diet or deciding to detox.
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