The Benefits of Unsalted Bone Broth
Bone broth has become an increasingly popular health food in recent years. Simmering bones in water for an extended period of time extracts the nutrients, including proteins, minerals, and collagen. The result is a nourishing, antioxidant-rich liquid that provides a variety of health benefits. However, many commercial bone broths contain very high amounts of added salt, which can negate some of the positive effects.
This article will explore the advantages of unsalted bone broth and provide tips for making your own salt-free version at home.
Reduced Sodium Intake
Consuming too much sodium can lead to high blood pressure, heart disease, stroke, and other health issues. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day. Unfortunately, many pre-made bone broths contain 700 mg of sodium or more per serving.
Opting for unsalted bone broth allows you to control exactly how much salt goes into it. This method empowers you to monitor your sodium consumption and promote better heart health.
Enhanced Immunity
Bone broth made from scratch using unsalted bones delivers a variety of vital nutrients and compounds that boost immunity. This includes:
- Protein - Amino acids like glycine and proline
- Minerals - Zinc, manganese, and selenium
- Collagen - Types I, II, and III
- Hyaluronic acid
- Chondroitin sulfates
These components have antioxidant, anti-inflammatory, and gut-healing effects within the body. Over time, incorporating unsalted bone broth into your diet can strengthen immune function and overall wellness.
Increased Hydration
Drinking bone broth made with water instead of adding salt enables better hydration. The electrolyte balance allows the liquid to be easily absorbed into the bloodstream.
Proper hydration is necessary for transporting nutrients, removing waste, regulating temperature, and absorbing medications. Replacing sugary drinks or plain water with unsalted broth promotes fluid balance.
How to Make Unsalted Bone Broth at Home
Making your own batch of unsalted bone broth at home is simple. Follow this easy recipe:
Ingredients
- 3 pounds beef, chicken, or fish bones
- 3 quarts filtered water
- 2 tablespoons apple cider vinegar
- 1 onion, chopped
- 2 carrots, chopped
- 2 stalks celery, chopped
- Parsley
- Thyme
- Rosemary
- Bay leaves
Instructions
Add all ingredients into a slow cooker and cook on low heat for 12-24 hours. Allow to cool slightly and strain through a mesh sieve into containers. When cool enough, cover and refrigerate for up to a week or freeze for several months.
Customizing Your Bone Broth
Experiment with different types of bones, vegetables, herbs, and spices to create your own unique flavor. For example, chicken carcasses produce a lighter broth while beef marrow bones result in a heartier, more gelatinous liquid.
Onions, leeks, garlic, ginger, turmeric, and chili peppers can provide your homemade broth with different aromas and tastes. Consider adding medicinal herbs like astragalus, reishi, or nettle Leaf for extra health benefits.
The Downside of Commercially Prepared Bone Broths
While homemade stocks utilize whole ingredients like bones, marrow, tendons, and fresh vegetables, commercially made bone broths often contain many processed components. These include:
- Flavor enhancers
- Stabilizers
- Thickeners
- Preservatives
Store-bought broths also typically have very high amounts of sodium added during processing. Some contain other additives like sugar, MSG, yeast extracts, and natural flavorings as well.
Furthermore, the bones used in commercial preparations are more likely to come from conventionally raised cattle and poultry. Opting for grass-fed, free-range, or organic bones can reduce exposure to antibiotics and hormones.
Health Risks
The compounds added to commercially made bone broths may negatively impact health in several ways, including:
- High blood pressure
- Kidney problems
- Headaches
- Joint pain
- Inflammation
- Allergic reactions
Broths containing additives can also be more difficult for some people to digest properly. Making your own unsalted bone broth avoids these health risks.
Tips for Using Unsalted Bone Broth
There are endless ways to incorporate unsalted homemade bone broth into your diet. Try these simple suggestions:
Drink It Plain
Sip on a mugful one to two times per day as a nutritious hot beverage instead of coffee or tea.
Use as a Base for Soups
Homemade stocks make flavorful bases for soups and stews. Saute vegetables in olive oil or ghee before adding your mineral-rich broth.
Cook Grains and Beans
The liquid absorbs well into rice, quinoa, oats, lentils, and beans, infusing them with extra nutrients.
Make Gravy
Stir cornstarch or arrowroot powder into heated broth to create an excellent no-salt gravy for poultry, beef, or plant-based roasts.
Experiment with incorporating unsalted bone broth into grains, pastas, braised vegetables, scrambled eggs, mashed potatoes, and more. Get creative to boost the mineral content of your favorite foods!
The Bottom Line
Bone broth made from scratch with filtered water instead of added salt offers a nourishing, electrolyte-rich liquid with antioxidant and gut-healing properties. Drinking unsalted homemade broth promotes heart health by reducing sodium intake while providing immune-boosting compounds.
Avoid the unnecessary ingredients in store-bought broths by making your own using bones, vegetables, herbs, and spices. Customize each batch to suit your taste preferences and health needs. Sipping this mineral-dense fluid and using it as an ingredient in other dishes gives your body a dose of vital nutrition.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment