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7 Amazing Healing Benefits of Bone Broth You Didn’t Know

7 Amazing Healing Benefits of Bone Broth You Didn’t Know

Bone broth sure sounds like that awful soup your mum forced you to eat along with boiled vegetables when you were little. But, when you learn more about its many health benefits, you’ll be quick to include bone broth in your diet .

There’s actually a Mexican urban legend about a lady who used to maltreat her step-kids and feed them with bone broth and save the wholesome meat, bones and vegetables for her biological children, as she believed she was providing them with the best and healthiest food. But of course, the funny thing was that the step-kids were always healthy, energetic and full of life, even as her real kids remained skinny, lethargic and unhealthy. This goes on to show how important bone broth is for a balanced diet.

From reducing joint pain to improving digestion and even curing inflammation, bone broth has numerous health benefits. Here are some of them.

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Health Benefits of Bone Broth

1. It fights infections: This is your ultimate solution to those annoying common colds. As per this study, chicken soup can indeed mitigate infection and fight off flu viruses.

2. It reduces inflammation and joint pain: Do you complain of arthritis? A soup a day is sure to keep the pain away. The glucosamine in the bone broth actually stimulates the growth of new collagen which reduces pain and helps to repair damaged joints. Also, according to this study, the arginine helps to treat inflammation.

3. It helps in the formation, growth and repair of bones: As bone broth is rich in nutrients like calcium, magnesium and phosphorus- all of which are crucial in the healthy functioning of our bones.

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4. It improves digestion: The gelatin in the broth acts as a hydrophilic colloid that aids the digestive juices. It also plays an important role in protecting the mucosal line of the digestive tract.

5. It has a calming effect on the body: Bone broth contains an amino acid glycine which has a soothing effect of the body, promoting better sleep and peace of mind.

6. It is healthier than supplements: Homemade broth has more nutrients than the ones found in special pills and slow cooking helps to preserve them further.

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7. It is your key to gorgeous skin, nails and hair: The collagen and gelatin promote hair growth, strong nails and healthier skin.

A Quick and Easy Chicken Broth recipe

It is super easy to make: You don’t need to have amazing cooking skills to get this one right. Just follow the steps and you’ll have a delectable and healthy meal ready in no time. Plus, as it’s very easy to make, you can even teach your children to make it.

It will save you a lot of money: Homemade broth is way cheaper than the soups sold in stores. Plus it is more healthier as it’s completely free of preservatives.

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Ingredients:

  • 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
  • Gizzards from one chicken (optional)
  • 2-4 chicken feet (optional)
  • 4 quarts cold filtered water
  • 2 tablespoons vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch parsley

Directions: Add all the ingredients (except the parsley) into a crockpot filled with pure and filtered water. Once it starts boiling, remove the scum that rises to the top. Then cook it on low heat and let it simmer for 24 hours. Add the parsley 10 minutes before finishing the stock. Once it’s ready, remove the bones and strain it to your favourite bowl. Remember to add the vinegar as this leaches the nutrients from the bones into the soup water.

Bone broth is the ultimate ingredient to kick start your diet for a better, healthier life. As an old South American proverb goes, ‘Good broth will resurrect the dead’.

Recipe Source

Featured photo credit: VIKTOR HANACEK via picjumbo.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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