However, if stewed incorrectly, many nutrients in bones may be lost. Nutrition experts recommend applying some principles to maximize nutritional value.
According to Harvard Health Publishing, a health information page of Harvard Medical School (USA), bone broth contains collagen, gelatin, amino acids and some minerals such as calcium, magnesium, phosphorus. However, for these nutrients to be extracted well, it is necessary to steam at low temperatures for a long time instead of boiling vigorously. Experts say that boiling for too long at high temperatures can change the protein structure and make the broth cloudy, reducing nutritional value.
An important tip is to blanch the bones before braising. This step helps remove impurities and dirty foam, making the broth clear and retaining its natural flavor. After braising, bones should be braised over low heat for about 2-4 hours for pork or chicken bones, and 6-8 hours for beef bones.
In addition, add a little vinegar or lemon juice to the stew pot. A mild acid environment helps release minerals from bones into the broth better. In addition, you should limit salt from the beginning because it can change the process of nutrient extraction.
Another factor is not to completely remove the fatty layer on the surface. According to nutrition experts, a small amount of fat helps the body absorb fat-soluble vitamins better and increases the nutritional value of the broth.
Experts also note that bone broth should only be considered a nutritional supplement, not replacing the main source of protein from meat, fish or other foods. Combining bone broth with vegetables will help the dish be more balanced and good for health.
