It’s no coincidence that the bones of meat have always been left in the pot for slow cooking. Cooking your own bone broth (or bone marrow broth) is great because it’s in the bones and marrow that super nutrients are hidden. Collagen is extremely healthy and essential for stronger bones and joints, healthier stomach and intestines, better eyesight, more beautiful hair and more youthful skin.

• This my blog has long been the most popular on www.ehdin.com – my old website. It’s from February 13, 2019, and here it is updated!

Everywhere you go today, health-conscious people are talking about the healing properties of bone broth. Drinking a cup a day can lead to stronger bones and joints, a healthier stomach, better eyesight and more youthful skin, to name just a few of the health benefits. Its popularity is due to the fact that it contains many beneficial substances such as vitamins, minerals, antioxidants, various anti-inflammatory substances, and not least,  collagen. You could say it’s a kind of superfood for the body, and we used to know that.

– The problem today is that people are eating too much muscle (pure meat), and too little cooked stews with bones, skin and other animal parts, something we have done since historical times. That diet replenished collagen, which today’s diet does not do in the same way.

After a little more than two weeks, my eyesight has improved significantly, I sleep more soundly and peacefully than I have in a very long time, the skin on my face looks finer and my hair has become shinier. – Sanna Ehdin, immunologist, lecturer and author (2019)

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11 health effects of bone broth

1. Fights infections and speeds up recovery from illness.
2. Is anti-inflammatory. Contains high levels of the anti-inflammatory amino acids glycine and proline.
3. Heals a leaky or stressed gut. Gelatin protects and heals the lining of the gastrointestinal tract, and supports digestion and absorption of nutrients.
4. Promotes bone growth and repair.
5. Reduces joint pain and inflammation. Glucosamine can stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation in the body.
6. For healthy hair, skin and nails. Collagen and gelatine support hair growth, skin rejuvenation and keep nails strong.
7. Promotes sleep, improves mood and calms the mind. The amino acid glycine can have a very calming effect.
8. Promotes the growth of new blood vessels from existing ones.
9. Proven effective against migraines.
10. Improves heart and salivary functions after a heart attack or radiation (IR).
11. Is satiating. Due to its high nutritional content, it reduces hunger and cravings.

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Collagen is our super protein

Collagen is an essential protein that literally holds our body together. We make it ourselves, but its production declines with age. This leads to weaker cartilage, joints and tendons, sagging skin, lines and wrinkles on the face, and illness. To stay healthy, the body needs a strong structure, and we need to replenish collagen from food. Bone marrow broth is an excellent option.

“The best thing is to make your own broth because it’s much tastier, healthier and cheaper,” says Sanna. In addition, you can choose to buy bones from grass-fed and organically reared animals, which is good for the environment and provides better nutrition.

– I have tried a number of store-bought broths but prefer to cook it myself, as it tastes better and is guaranteed to have a higher nutritional content. In store-bought broth, the concentration of substances and nutrient content can vary greatly, as the time spent cooking, transporting, chilling and freezing reduces the nutrient content.

– After a little more than two weeks, my eyesight has improved significantly, I sleep more soundly and peacefully than I have in a very long time, the skin on my face looks finer and my hair has become shinier. I feel more inner strength and the broth is filling – I can stand for many hours on just one cup. I can’t wait for the next one because it’s so good!

When making your own broth, you should buy bones from grass-fed and organically reared animals, or game, because it is much tastier and healthier, with better nutrition and good for the environment. It is easy to slow cook your own broth, see recipe below.

I do a cure myself and then drink 3-5 deciliters of homemade bone marrow broth a day for a month. Since the results have been so good, I repeat it at regular intervals. Bone broth has been a regular part of my diet for five years. Nowadays I also add pieces of meat for the long boil, such as prime rib or venison.

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• NOTE! You can only get collagen from animal products. Carbon is an important structural protein for animals, and we humans are mammals. Plants have starch and cellulose to build their structure.
• You can, however, buy ready-made collagen powder from fish or grass-fed meat animals. Fish broth is an alternative for those who do not eat meat from land animals.

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Homemade bone marrow broth

When cooking bone marrow broth, it is important to cook for a long time and over low heat. The low heat allows the nutrients to be preserved to a greater extent, and the long cooking time ensures that as much as possible of the good stuff comes out of the bones.

When you buy marrow bones, it is important to include bone pieces with a joint. This is because the joint contains the highest level of collagen. You can buy marrow bones (cut into reasonable sized pieces) at a nearby farm, or at some supermarkets, usually in the freezer section.

Ingredients for 3 liters of broth:

• 1.5-2 kg of beef marrowbone and knuckle bones or the same from game (alternatively, a whole larger, organic chicken – or drumstick, skin, head and fish bones)
• Optionally 1 kg of meaty bone, such as short rib or prime rib (not with the chicken)
• 1 dl raw apple cider vinegar and/or freshly squeezed lemon juice (can be used without)
• 4 liters of water, preferably filtered with activated charcoal as in a Brita jug (pour a little at a time)
• 3 celery stalks, halved
• 3 carrots in pieces
• 3 onions in pieces
• 2 tbsp ghee or butter
• Sea salt (abundant!)
• Season with rosemary, thyme or basil, for example.
• Add a handful of fresh parsley at the end.

Do this:

1. Place the cut, opened bone pieces in a large stainless steel or ceramic pot.  Add water to cover, salt and apple cider vinegar (or lemon juice). Leave the mixture for an hour to allow more mineral to leach out of the bones.
2. Add more water if necessary to cover the bones.
3. Bring to the boil and skim off the brown on top. Add the vegetables and root vegetables, spices and ghee (adds good flavor), then simmer on low (lowest) heat for at least 8-10 hours, preferably overnight. NOTE have the fan on for the first few hours because it can smell a bit pungent. Add water if necessary to cover the legs. The marrow will fall out of the legs after a while.
4. Add the parsley at the end.
5. Then let the broth cool slightly, remove the bones and strain it if you wish.

Drink the broth as it is, or add to soups and stews. In the last 5-10 minutes, you can add pieces of meat (or fish) and you have a soup instantly. This can be done in portions, so just add the amount you are going to eat.

When cold, the broth will be like a jelly pudding due to the high collagen and gelatin content. It can be stored in the refrigerator for 5-7 days, or in the freezer for up to 6 months. It is best to freeze in portions as histamine is produced in any food that stands. Store in portion bags or make ice cubes from broth that you can take out as needed.

My original blog here: 10 reasons to boil bone marrow broth for better health

Dr. Sanna Ehdin

References:

• This study shows that bone broth has anti-inflammatory properties, and its consumption can decrease the symptoms of UC. From “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis” in Medicina (Kaunas) 2021 Oct 20;57(11):1138.
• Early life stress caused development of a sensitized trigeminal system that is implicated in migraine pathology and dietary supplementation with bone broth suppressed trigeminal sensitization, and thus may provide neuroprotective activity for reducing migraine risk. Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress Peterson, OJ et al. J Med Food, 2020 (12):1259-1265.

• Alcock RD et al. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 15;6:163.
• Why you should drink bone broth, Kurera article with several health experts interviewed.
• At Gröna Gårdar you can buy organic meat, marrow bones and bone broth
• Cajsa Warg in Stockholm is an example of a place with grass-grazing cut-up bones in the freezer.