Bone Broth: Gut-Healing Soup & Beauty-Boosting Broth

Bone broth is an awesome way to get food-based amino acids, collagen, vitamins, and minerals. One specific amino acid that's found in bone broth is L-glutamine. Why care? L-glutamine has been shown to help support the intestinal lining when faced with inflammation from food sensitivities or other causes of chronic GI inflammation (such as IBD and athletic training). Studies indicate that tight junctions between intestinal cells become "loose" when exposed to foods that cause inflammatory reactions. Many studies have concluded that L-glutamine has the potential to tighten those junctions and reduce leaky gut. In this recipe, I also add turmeric since it acts as an anti-inflammatory to reduce leaky gut. And, as you already know, with collagen, it has the potential to fill in those fine lines. So, scroll down for my slow-cooked bone broth that extracts all of the nutritional goodness from the bones for optimal nutrition.

Ingredients:

4 pounds beef bones

12 cups water

2 tbsp apple cider vinegar

1 white onion, chopped

1.5 cups carrots, chopped

1.5 cups celery, chopped

6 cloves garlic

1 tsp black pepper

3 tsp turmeric

1-1.5 tsp salt

Optional: thyme, rosemary, bay leaf

Steps:

• Cook bones in oven at 450ºF for 40 minutes on a baking sheet covered with foil. Flip bones halfway through the cooking.

• Put cooked bones, water, and apple cider vinegar in a crock pot. Let it stand for 30 minutes to let the bones soak the vinegar.

• Add vegetables and spices into the crock pot, and turn on the crock pot to low for 36-48 hours. Long, I know. But, the low and slow cooking time maximally extracts the amino acids, collagen, minerals, and vitamins from all of the ingredients.

• Strain the broth through a cheesecloth or strainer, and let it cool. The bone broth will form a layer of fat and gelatin on the top after it is cool. You can remove it, if you want. But, do know that you're throwing away collagen and do know that a little bit of fat increases the absorption of the anti-inflammatory compounds found in the turmeric you added.

Well, there ya' go. You've got an awesome food-based elixir o support your digestion and skin that you can add to your regular wellness routine! Let me know what you think of it when you make it. If you have any questions or concerns, comment below! And as always, any shares of this post on your social media would be appreciated! Make sure to tag my instagram (@Dr.Bryant), twitter (@bryant_ND), or my facebook (Dr. Bryant Esquejo, ND) if ya' do!

Have fun living naturopathically,

- Dr. B

Sources:

Asserin, Jerome, et al. “The Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network: Evidence from Anex Vivomodel and Randomized, Placebo-Controlled Clinical Trials.” Journal of Cosmetic Dermatology, vol. 14, no. 4, Dec. 2015, pp. 291–301., doi:10.1111/jocd.12174.

Bertrand, Julien, et al. “Glutamine Restores Tight Junction Protein Claudin-1 Expression in Colonic Mucosa of Patients With Diarrhea-Predominant Irritable Bowel Syndrome.” Journal of Parenteral and Enteral Nutrition, vol. 40, no. 8, Nov. 2016, pp. 1170–1176., doi:10.1177/0148607115587330.

Drago, Sandro, et al. “Gliadin, Zonulin and Gut Permeability: Effects on Celiac and Non-Celiac Intestinal Mucosa and Intestinal Cell Lines.” Scandinavian Journal of Gastroenterology, vol. 41, no. 4, 2006, pp. 408–419., doi:10.1080/00365520500235334.

Wang, Jing, et al. “Curcumin Improves Intestinal Barrier Function: Modulation of Intracellular Signaling, and Organization of Tight Junctions.” American Journal of Physiology - Cell Physiology, vol. 312, no. 4, Jan. 2017, doi:10.1152/ajpcell.00235.2016.

Zuhl, M. N., et al. “Effects of Oral Glutamine Supplementation on Exercise-Induced Gastrointestinal Permeability and Tight Junction Protein Expression.” Journal of Applied Physiology, vol. 116, no. 2, 2013, pp. 183–191., doi:10.1152/japplphysiol.00646.2013.

DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. There are no financial ties to any supplement companies, pharmaceutical companies, or to any of the products mentioned in this post. This post is not meant to treat, cure, prevent, or diagnose conditions or diseases and is meant for educational purposes. As always, please consult your doctor before trying any new treatments or supplements.