Bone Broth: Ancient Wisdom for Modern Immune Health
Why bone broth belongs in your daily routine and how to make a batch that lasts all week.
Bone broth has been made in every traditional food culture in the world, from Chinese medicine's jook to Jewish grandmother's chicken soup. The wisdom is ancient, and modern research is beginning to validate it. Bone broth is rich in collagen and gelatin (which support gut lining integrity), minerals like calcium, phosphorus, and magnesium (in highly bioavailable forms), and specific amino acids like glycine and proline that have documented anti-inflammatory effects.
A healthy gut lining is essential to immune function — approximately 70% of the immune system is located in the gut, and compromised gut barrier function allows inflammatory substances to enter the bloodstream. The gelatin in bone broth literally helps heal and seal the gut lining.
I make a large pot of bone broth every week and keep it in the refrigerator to sip daily in the morning or add to soups and sauces throughout the week. The long, slow cooking time is what makes the difference — short-cooked broth doesn't extract the gelatin and minerals that give real bone broth its benefits.
Ingredients
- 2 to 3 pounds beef bones, chicken carcasses, or a combination (roasted for richer flavor)
- 2 tablespoons apple cider vinegar (helps extract minerals from bones)
- 2 carrots, roughly chopped
- 2 celery stalks
- 1 large onion, quartered
- 1 head garlic, halved crosswise
- Fresh herbs: parsley, thyme, bay leaves
- Water to cover (about 3 to 4 quarts)
- Salt and pepper to taste
How to Use
- 1If using raw bones, roast at 400°F for 30 minutes first for deeper flavor.
- 2Combine all ingredients in a large stockpot or slow cooker.
- 3Cover with cold water and add apple cider vinegar.
- 4Bring to a simmer (not boiling) and cook for a minimum of 12 hours — 24 hours or longer for maximum benefit. Slow cooker on low is ideal.
- 5Strain through a fine mesh strainer, pressing vegetables to extract liquid.
- 6Cool, refrigerate overnight. Skim fat from the top before reheating.