Bone broth also known as Paya Soup is a staple of many traditional recipes from all different cultures. In fact, many chefs agree that the secret to a great soup is an ever-simmering stockpot filled with bones, water, and vegetables!
The health benefits of bone broth are as amazing as it is delish - a real nutritional powerhouse.
Ingredients
It is super easy to make your own bone broth! Check out the recipes and watch the videos in How to Make Bone Broth and How to Make Chicken Broth to see just how easy it is.
I normally have bones in the freezer from the last steer we butchered. But, if I run out, I have bought a variety of bones from a local grass fed meat company. You can also purchase them from my affiliate, US Wellness Meats who offer a wide range of quality grass fed animal products.
Premade
If you want the convenience of ready-made, be sure to check out Kettle and Fire Bone Broth which is organic, slow simmered, delicious and conveniently packages. It is great for traveling!
As we get back into healthy eating habits, I find myself making a lot of bone broth - after all, with five growing boys and their farm boy appetites, they can put the food away - think, a 5-gallon stock pot simmering in the stove!
So, I thought I would share with you bone broth benefits and why you should include them in your diet too.
In fact, after you read the 15 health benefits of bone broth, I think you will agree - bone broth should be a part of every meal plan.
What is Bone Broth?
As you can guess by the name, bone broth is made from bones! If you use beef bones, roast for about an hour. With chicken bones, you can just put in the stockpot.
Once covered with water, a small amount of apple cider vinegar is added which makes the water slightly acidic - this helps leach the nutrients out of the bones.
The best bone broth gels when cooled indicating a high gelatin content. The secret to the good bone broth that gels is a slow cooking time for 24 hours or longer.
This long cooking time allows the minerals and other nutrients (amino acids, gelatin...) to be removed from the bones.
At the end of the cooking process, the bones crumble when pressed between your fingers. This is proof that the minerals have leached into your broth!
Sound like a lot of trouble?
Once you start, you will be surprised at how simple bone broth is to make!
What is Paya Soup?
According to Wikipedia,
Paya is a traditional and nutritious food from the Indian Subcontinent... The main ingredients of the dish are the trotters (or hoof) of a cow, goat, buffalo or sheep; cooked with various spices and herbs.
Mutton Paya Soup is a soup made from the legs of lamb that is slow cooked and often seasoned with curry, onions and garlic. Goat paya soup (goat leg soup) would be the same recipe with the only difference being the use of goat leg instead of lamb leg.
15 Health Benefits of Bone Broth
1. Gut healing
Turns out, chicken soup (or any other bone broth based soup) is good for more than just your soul! In fact, more and more is published about the health benefits of bone broths - like this article published in the New York Times!
I first discovered the benefits of bone broth while on the GAPS diet. In the first stage of the introduction diet, it is one of the first foods eaten and continues to be consumed throughout the diet.
To use Dr. Campbell-McBride's words from the Gut and Psychology Syndrome book, bone broth is excellent for "healing and sealing" your gut.
Bone broth contains many nutrients and because it is easy to digest, your body readily uses those nutrients.
Gelatin is one of those nutrients. You probably already know that gelatin supports your connective tissue and makes fingernails grow. The gelatin found in bone broth is a hydrophilic colloid - it attracts and holds liquids, including digestive juices.
Because of this, it also plays an important role in digestive health. It protects and soothes the digestive tract (the mucosal lining, to be specific) and aids in its healing.
2. Combats arithritis
Bone broth contains glucosamine and chondroiton. These help with arthritis and joint pain (though the science is still being verified).
You don't have to buy expensive supplements, just add bone broth to your diet!
3. Protein
Bone broth is gelatin which is a protein and since it is so economical to make, it is an inexpensive source of protein.
4. Minerals
Bone broth contains minerals in a form that is easily accessible for your body's use - these include calcium, phosphorus, magnesium and trace minerals.
5. Amino acids
Bone broth is a good source of the amino acids arginine, glycine and proline.
Glycine supports the body's detoxification, supports digestion and the secretion of gastric juices. It also promotes a healthy immune system, digestive tract, and central nervous systems.
Proline supports skin health.
6. Repairs gum damage
Bone Broth increases oral health by the readily available proteins glycosaminoglycans (abbreviated GAG). GAGs have been shown to help repair gum damage caused by "bad" bacteria.
These include glucosamine, chondroitin and hyaluronic acid which have been shown to support the connective tissue of the joints and the body.
7. Fights inflammation
Because bone broth contains the amino acids glycine, proline, and arginine which have anti-inflammatory effects, it helps fight inflammation.
8. Fights degenerative joint disease
There is evidence that bone broth helps fight degenerative joint disease thanks to the gelatin content which is known to support your connective tissue.
9. Hair and nail growth
Bone broth promotes hair and nail growth because of the gelatin found in the broth.
10. Allergy fighting
Bone broth may help people overcome food allergies because of the collagen content.
11. Collagen for skin
Bone broth helps you look younger because of the collagen content.
The "plumping" factor in many beauty products used to diminish the appearance of wrinkles is collagen - what better and more economical way to get it than through your real food intake!
12. Immune system support
Bone broth supports a healthy immune system thanks to high mineral content and the fact that the body absorbs these minerals.
13. Healthy bones
Bone broth supports healthy, strong bones.
The high concentration of calcium, phosphorous and magnesium that leach from the bones into the broths gives great building blocks for strong healthy bones.
These building blocks encourage healthy bone formation, help bones grow and repair and are a great way to fight osteoporosis.
14. Better sleep
Bone broth promotes sleep and calmness because of the amino acids and glycine.
Given the health benefits of bone broths and the fact that they are so economical, it is no wonder that they have been used for ages and in all cultures!
While any bones work for bone broth, chicken bone broth and beef bone broth are my favorites.
Use good quality bones from grass fed animals if at all possible. The quality of the bones will affect the quality of the broth.
Are you convinced of the health benefits of bone broth? How often do you make or drink it? Leave a comment - I would love to know!
Dev says
Goat broath soup can heal broken bones?
Dina-Marie says
Dev, I have never made goat broth but the same principles would apply. You would boil the bones like the other bone broths, add a bit of vinegar to help extract the minerals and enjoy the health benefit!
Satyam says
How much times we can use bones..?? Or for How many days or if we can then what is suitable temperature if required??
Dina-Marie says
Satyam, with my continuous pot method, I normally replace the bones once a week but everytime I add more water, I also add more vinegar and when cooled, the broth still gels.
Seema says
Madam i am veg, i frequently get cold and cough, running nose, running eyes. I am fade up. I want to take chiken soup to boost my immune system. Will it work.
Dina-Marie says
Seema, I have found bone broth to be very beneficial for me and my health and I hope you will too!
Pratik says
Is this soup cure avascula necrosis of 3rd level in hip joints
Dina-Marie says
Pratik, I can not say that this will cure it but I know that it is very beneficial as you can see from the post.
Sunil says
I find lamb feet soup to be better, but it is quite time consuming, the feet ( trotters) need to be pressure cooked for about one hour on a low flame. But the taste is amazing, seasoned with Spices and herbs. It is Indian style of cooking Lamb / Goat feet soup / bone broth.
Dina-Marie says
Sunil, that is interesting. Thanks so much for sharing!
Umar Z says
Pressure cooked trotters ttake all the benefits of the soup away, if anything it becomes a burden for the body.
It is important you only use slow cooking for 6-12hrs, also be careful what you cook in. Aluminium pots are a big No!
Steel pots are fine.
enjoy.
Isiaka Abiodun says
Is this soup cure avascula necrosis of 3rd level in hip joints
Skylar says
No.
Asobabe says
Is bone broth same thing as brisket bone?
Skylar says
Bone broth is the broth made from bones. A brisket bone is not broth.
Tayiba says
I rarely make bone broth but after reading all of these amazing benefits, I will definitely make it on a regular basis to improve mine and my children’s health.