I’m Bone Broth for Joint and Knee Cartilage Health
Introduction
Bone broth is a nutrient-dense, traditional liquid rich in collagen and essential minerals. Regular consumption may support joint health and help maintain or repair knee cartilage by providing the building blocks needed for connective tissue.
Ingredients
2–4 lbs high-quality animal bones (beef marrow, chicken feet, or knuckle bones)
2 tablespoons apple cider vinegar (extracts minerals and collagen)
1 large onion, quartered
2 large carrots, roughly chopped
3 stalks celery, roughly chopped
2 cloves garlic, smashed
1 teaspoon sea salt
1 teaspoon whole black peppercorns
Filtered water, enough to cover bones by at least 2 inches
Instructions
Roast the Bones:
Place bones on a baking sheet and roast at 400°F (200°C) for 20–30 minutes until browned.
Combine:
Transfer roasted bones into a large stockpot, slow cooker, or pressure cooker.
Add Vinegar and Water:
Pour in apple cider vinegar and cover bones with filtered water. Let sit for 30 minutes to begin breaking down bone structure.
Add Aromatics:
Add onion, carrots, celery, garlic, salt, and peppercorns.
Slow Simmer:
Bring to a low boil, then reduce to a very low simmer. Cover and cook 12–24 hours for beef bones, or 8–12 hours for chicken.
Strain and Cool:
Strain the broth through a fine-mesh sieve. Allow to cool at room temperature before refrigerating.
How to Make
The goal is a gelatinous broth when chilled, indicating high collagen content. Maintain very low heat throughout cooking to preserve delicate proteins. This ensures the broth is rich in gelatin and amino acids like proline and glycine, believed to benefit joint cartilage.
Variations
Turmeric and Ginger Broth:
Add 2 inches sliced fresh ginger and 1 tablespoon turmeric powder for extra anti-inflammatory benefits.
Seafood Broth:
Use fish heads and carcasses for a quicker broth (simmer 1–2 hours) rich in iodine and minerals.
Instant Pot Version:
Pressure cook on high for 2–4 hours for a faster version with similar collagen concentration.
Tips
Don’t Skip the Vinegar: Essential for extracting calcium, magnesium, and collagen from the bones.
Skim the “Scum”: Remove grey foam during the first hour for a clear, clean-tasting broth.
Daily Dosage: Many health enthusiasts recommend at least 1 small bowl or 2 tablespoons of concentrated gel daily.
Conclusion
Bone broth is a restorative, nutrient-packed addition to a joint-friendly diet. By simmering bones slowly with vinegar and aromatics, you create a natural tonic that supports knee cartilage health and overall mobility.
