This age-old remedy, recommended by a 97-year-old orthopedic doctor, focuses on one powerful natural food — bone broth. Rich in collagen, amino acids, and minerals, it helps rebuild cartilage, strengthen joints, and reduce pain and inflammation. By consuming this simple yet effective recipe, you can nourish your knees, restore mobility, and improve overall joint health naturally.
Ingredients
-
2 pounds of beef bones (with marrow or joints)
-
1 tablespoon apple cider vinegar
-
2 medium carrots, chopped
-
2 celery stalks, chopped
-
1 onion, peeled and quartered
-
3 cloves garlic, crushed
-
1 teaspoon sea salt
-
1 teaspoon black pepper
-
1 teaspoon turmeric powder
-
12 cups filtered water
Instructions
-
Place the beef bones in a large pot and add apple cider vinegar and water. Let it sit for 30 minutes. This step helps extract the minerals from the bones.
-
Add the carrots, celery, onion, garlic, salt, pepper, and turmeric to the pot. Bring it to a boil over medium-high heat.
-
Once it reaches a boil, reduce the heat to low and simmer for 10–12 hours (you can also use a slow cooker). Skim off any foam that forms on the top.
-
After cooking, strain the broth through a fine sieve and discard the bones and vegetables.
-
Store the broth in glass jars in the refrigerator for up to 5 days or freeze for longer use.
Servings
Makes about 6 servings
Nutritional Info (per serving, approx.)
Calories: 85
Protein: 10g
Fat: 4g
Carbohydrates: 3g
Collagen: High
Sodium: 280mg
Notes
Use organic, grass-fed beef bones for the best results and cleaner nutrients. You can also add herbs like parsley or thyme during the last 30 minutes of cooking for added flavor and antioxidants.
Tips
-
Drink one warm cup of bone broth in the morning on an empty stomach for faster cartilage regeneration.
-
Avoid adding processed seasonings or store-bought broth cubes, as they can reduce the nutritional benefits.
-
If you prefer a lighter flavor, you can mix the broth with warm water or vegetable stock.
Health Benefits
Bone broth contains collagen, glucosamine, and chondroitin — compounds that support the rebuilding of cartilage and joint tissue. The amino acids, such as proline and glycine, aid in repairing connective tissue and improving flexibility. Minerals like calcium, magnesium, and phosphorus help maintain bone density and reduce joint stiffness. Turmeric’s anti-inflammatory properties further reduce pain and swelling, making it ideal for people suffering from arthritis or knee discomfort. Regular intake can promote better joint lubrication, faster recovery after injury, and long-term joint protection.