Bone broth 101: What are the benefits?

In recent years bone broth has made a name for itself as a modern-day superfood and wellness essential. Dating back to prehistoric times, this age-old elixir is more than just a warming comfort food, it is packed with collagen, amino acids, and minerals, and has become a popular wellness trend with good reason. Whether you're sipping it as a daily wellness ritual, or using it as a base for hearty meals, bone broth is both versatile and deeply nourishing, with a variety of health benefits.

Here at Planet Organic, we believe in the power of whole, natural foods  supporting holistic wellbeing and bone broth is no exception. Keep reading as we dive into the many benefits of this ancient superfood and why it has become a staple in so many kitchens across the globe.

What is bone broth?

Bone broth is a nutrient-rich liquid that is made by simmering animal bones and connective tissue to form a stock. These bones are typically from beef, chicken, or fish and are simmered in water for an extended period of time, usually 12 to 48 hours in order to extract all of their nutrients. Vegetables, herbs, and spices are often added to these bones for additional flavour, along with vinegar to help extract minerals.

This broth is boiled for much longer than regular stock as the long simmering process is what helps it to break down collagen and release amino acids, gelatine, and minerals. Once cooled, the texture of bone broth may become gelatinous due to the amount of collagen it produces, which is a sign of a well-made broth.

This nutrient-dense broth can be used in many different ways to reap the health benefits. Some choose to use it as a base for soups, stews and sauces, and some prefer to sip it on its own as a warm, savoury drink.

What are the benefits of bone broth?

Thanks to its naturally rich nutritional profile, bone broth offers a variety of potential health benefits. While scientific research around bone broth is still evolving, there are many benefits that have been reported by traditional use and growing anecdotal evidence from those with a passion for trying out wellness trends.

Supports joint and bone health

Bone broth is naturally rich in collagen, gelatine and amino acids like proline and glycine, which are essential for maintaining healthy joints and supporting connective tissue. The gelatine can also help to lubricate joints, potentially easing discomfort and supporting mobility. 

Promotes healthier skin, hair, and nails

Collagen found in bone broth is a major structural protein in skin, therefore with regular consumption it may help to improve skin elasticity and hydration, reduce signs of aging, and strengthen hair and nails.

Aids in digestion and gut health 

The gelatine and amino acids found in bone broth are believed to provide support for the lining of the intestinal tract, which can benefit those with digestive issues like leaky gut or IBS. Glycine, in particular, can support healthy stomach acid production and digestion.

May help improve sleep

The amino acid glycine found in bone broth, has been shown to promote better sleep and support mental performance by calming the nervous system and improving mental function and clarity.

Supports weight management 

Bone broth is naturally low in calories but high in protein and nutrients, which can help keep you full for longer. Therefore regular consumption of bone broth may help support healthy weight management when used as part of a balanced diet.

What type of bone broth is best?

The best bone broth depends on your health goals and flavour preferences. Whether you’re looking to reap the benefits for protein goals, gut health or wanting to partake purely for its flavoursome taste, there are various types of bone broth you can choose from including:

• Beef bone broth - This has a deep, savoury flavour and is typically made using marrow bones. It is high in type I and III collagen, gelatin, and minerals and is great for adding to hearty dishes to help improve joint health and collagen production

• Chicken bone broth - Lighter in flavour but still delicious, this broth is easy to digest and is often used to support gut healing and offer immune support

• Fish bone broth - Typically made from non-oily fish bones, this type of broth is said to be great for brain and skin health due to its high amounts of iodine, selenium and marine collagen

When it comes to buying bone broth you should pay particular attention to the source of the bones, whether they are grass-fed, pasture-raised or wild-caught sources. Check that the broth has been slow simmered to get the most amount of benefits from it. We would always recommend buying organic if possible in order to avoid any possible toxins from added preservatives. Below are a number  of highly-sought after bone broth options available at Planet Organic.

Planet Paleo Organic Bone Broth Collagen Protein and Borough Broth Co. Beef Bone Broth 

Perfect for adding to any meal or to drink for a simple protein boost, this Planet Paleo Organic Bone Broth comes in an easy-to-use powder form. Containing 100% organic bovine broth powder, this supplement has all the same great benefits to support skin, tissue repair and recovery. Offering a neutral taste that works brilliantly blended into both sweet or savoury dishes, this is an incredibly versatile bone broth offering a quick fix way to add more nutrients and flavour to meals.

Made using organic pastured British beef bones, this Borough Broth Co. Beef Bone Broth goes through a 24 hour simmering process to extract high amounts of protein, collagen, gelatine, and amino acids. All of the bones used to make this broth are ethically sourced and are a bi-product from the organic beef industry. With added vegetables and seasonings, whether you choose to drink on its own or add it to stock for cooking, this bone broth not only tastes delicious but is also a great way to support your health.

What is the proper way to make bone broth?

Whether you would prefer to make bone broth yourself at home for better control over what ingredients you are consuming, or purely for the enjoyment of discovering a new pantry staple, below, we’ve listed the  simple steps to follow to make a hearty and delicious broth.

Step one: Roast the bones

The first step to making a delicious broth is to roast your chosen bones in the oven. This process will add an extra depth of flavour, resulting in a delicious, dark-colored broth and can sometimes prevent a possible metallic flavour that may occur. The best way to do this is to place them on a baking sheet in the oven and roast for around 30 minutes, until golden brown.

Step two: Add water, vinegar and simmer

Next, transfer the bones to a large pan and fill with water and two tablespoons of apple cider vinegar. Let this mixture sit for 30 minutes and then place on the stove on a high heat, bringing the water to a rapid simmer. Once at a rapid simmer, turn the heat down to the lowest setting possible, keeping an eye on it for the first hour and skimming off any foam from the surface. 

In order to get the most out of your broth we recommend simmering the bones for 24 hours. Checking regularly, adding water as necessary to keep the bones covered. After the initial 24 hours you can choose to add in any herbs or vegetables for extra flavour and continue to simmer for a further 12 to 24 hours. The broth is done when it reaches a golden brown colour.

Step three: Strain and store

Once your broth reaches its ideal golden brown colour, it’s time to strain it and cool as quickly as possible. To cool the broth quickly we suggest preparing an ice bath in a sink with cold water and place the pot of broth inside, ensuring you stir regularly until the broth is cooled. Once cooled, transfer the broth to airtight containers or jars and refrigerate or freeze. Ensuring you cool the broth in a timely manner prevents the growth of unwanted bacteria and helps you to preserve the health benefits of your broth quicker - thereby preserving the quality of your broth. Many people opt to transfer broth to ice cube trays as part of the cooling process, as this acts as a convenient way to simply pop a portion into soups or broths, or to reheat on the stove as a hearty drink.

Support your health goals with Planet Organic 

If you’re interested in discovering more ways to support your overall health, simplybrowse through our full collection of organic food and drink and health and wellbeing products from ethical, reliable suppliers at Planet Organic. Whether you’re interested in investing in a reliable bone broth in order to promote additional collagen, or you’re simply supplementing your diet to look and feel the best version of yourself, our range of products are curated by health-conscious experts to give you an unbeatable array of supplements you can trust.