Let's find out the truth about 'Bone Broth' that everyone is talking about these days.

You may have heard the name 'Bone Broth' recently. There is a lot of talk about it on social media, in health magazines, and among fitness enthusiasts. Some say it is a superfood. Others say it is not very beneficial. So what is the real story? Today, let's find out exactly what this bone broth is, what benefits it provides to our body, and what we need to be careful about.

Simply put, what is bone broth?

Bone broth is a liquid made by boiling animal bones and connective tissue in water for a long time. To be precise, it is a kind of 'soup' made from the bones left over from making meat or fish broth at home. Some people use it to make soups, sauces, and gravies. Others just drink it like tea.

This is actually nothing new. According to historians, people have been boiling animal bones and drinking the water since the Stone Age. This concept of bone broth exists in various cultures around the world. You may have heard of the popular Japanese dish 'ramen'. The 'tonkatsu' in it is a bone broth made from pork bones.

The most common types of bone broth

Bone broth can be made using the bones and skin of any animal, but there are a few types that are most popular on the market and among us.

• Chicken bone broth: This is the most popular type among many people. Chicken bone broth has more amino acids than beef bone broth. It also has a milder flavor, making it easy to add to many dishes.
• Beef bone broth: Although it doesn't have as many amino acids as chicken bone broth, it does have a bit more fat. So it's great for making rich-flavored broths and stews like French onion soup.
• Pork bone broth: Very popular in Asian countries. Sometimes even pig's hooves are added to this, which gives the broth a thicker texture.

What are the real benefits of bone broth?

Okay, now let's look at the alleged health benefits of this.

1. Maintain hydration: Since bone broth is a liquid, drinking it will provide the body with the necessary hydration. Since our bodies are 70% water, water is essential for every process.

2. Helps with restful sleep: Bone broth contains small amounts of the amino acid glycine , which is a compound that helps calm the mind and promote deep sleep.

3. Get Collagen: Collagen is the most abundant protein in our body. It strengthens our skin, bones, muscles, and tendons. Bone broth naturally contains collagen. But there is something important to understand here. It has not yet been scientifically proven that eating collagen-rich foods increases collagen production in our bodies.

4. Reduces Inflammation: Some studies show that the amino acids in bone broth may have the ability to reduce chronic inflammation in the body. This chronic inflammation is linked to a number of diseases, including arthritis and Crohn's disease.

5. Helps with weight loss: Bone broth is a great addition to your diet if you're trying to lose weight. The reason is that it's low in calories but high in protein. One cup can contain about 10 grams of protein. Protein helps you feel full, which helps you eat less. It also helps build muscle for those who exercise.

Things to be aware of (side effects and risks)

Although bone broth is generally a safe drink, there are a few things we need to pay attention to.

• Lead Risk: Animal bones can contain heavy metals such as lead, which is absorbed from the environment. When making bone broth, there is a possibility that these can be added to the liquid in small amounts. Some studies have confirmed this. Long-term exposure to excessive lead is harmful to health.
• Bacterial infections: If not cleaned and stored properly, there is a risk of bacteria growing and causing food poisoning.
• Allergies: Be careful if you have an allergy to a certain type of animal meat or other ingredients added to bone broth (e.g. shellfish).
• Medication Interactions: If you are taking medication for a chronic condition, such as blood thinners, it is best to talk to your doctor before adding something like bone broth to your diet.

How do you make bone broth at home?

This is very easy to make.

1. Put about 4 liters of water in a large pot.

2. Add about 1-2 kg of well-washed animal bones to it. (e.g. leftover bones from chicken curry, bones from the butcher shop).

3. Heat the water until it boils, then reduce the heat to low and simmer for at least 12 hours, or up to 24 hours if possible . (You can also make it in a pressure cooker or slow cooker).

4. The longer the bones are boiled, the more flavor and nutrition they add to the broth.

5. Finally, add some salt and pepper to taste.

To make it more interesting...

You can add things like onions, carrots, celery, parsley, thyme, and garlic to this and boil them. This will enhance the flavor as well as the aroma.

Other ways to use bone broth:

• Boil pasta and noodles using bone broth instead of water.
• Add to dishes like casseroles.
• Use it as a base to make a vegetable soup.
• When you have a sore throat, drink something warm.
• Drink as a low-calorie snack between meals.

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