NUTRITION PRINCIPLE 9 – Include bones and collagen rich foods in your diet for vibrant health.
Bones?! Yes, bones. They are an excellent source of nutrients, and all traditional cultures use(d) them. They can be cooked until soft and ground, fermented, or used to make bone broth. Chewing on the ends of soft bones has long been a common practice. Bone broth is an important base for fine cuisine, adding flavor and nutrition to fancy dishes.
The best broth is that which you make yourself. Do not use bullion cubes, they are full of harmful MSG. Avoid the aseptic packages or canned items on the grocery shelf, the quality is poor. If you are going to buy it, look for it in the freezer section, made from the bones of grass fed and free-range animals.
Broth is made using marrow bones, ribs and joints, and collagen rich animal parts. These include chicken feet, oxtail and shanks. Vegetables such as onions, carrots, and celery add flavor. Cook for 12-24 hours and add fresh herbs such as parsley and thyme for the last 30 minutes. Use broth as a base for soups and stews, gravies, or simply as a nourishing beverage with some added salt. Delicious! Here is a recipe: Rich and Savory Beef Bone Broth. Include 1-3 cups per day.
Broth supports healthy body structure, gut health, sugar balance, is anti-inflammatory, and more. It is high in the animo acids glycine and proline which balance the methionine in muscle meats and eggs. Collagen rich foods have similar benefits. Collagen is found in the skin of chicken and fish. The tougher cuts of meat such as chuck, flat iron, Denver and skirt, contain collagen and taste wonderful when cooked at lower temperatures for a long time. See this article: The Bountiful Benefits of Bone Broth.
I am not a fan of using supplements, as it is best to get what you need from your diet. Collagen peptides have become a popular addition to hot drinks, and this does provide some benefit. But it is highly processed from the hides of animals, and does not contain the same level of nutrition as home made bone broth. Another option is bovine tracheal cartilage. Research shows it can have many benefits if taken in a high enough dose. Both of these should come from grass fed, grass finished animals.
Read last weeks article here: Nutrition Principle 8 – Use Unrefined Salt
Dr. Veronica Tilden can be your ally in having vibrant health. She uses traditional hands-on osteopathy to diagnose and treat. She helps you take responsibility for your health and guides you in making better choices in your life. Her holistic medical practice is in North Fork. You can find out more and schedule an appointment at DrVeronicaTilden.com.
