{"id":21736,"date":"2026-03-20T14:00:00","date_gmt":"2026-03-20T14:00:00","guid":{"rendered":"https:\/\/www.happybellyhealth.com\/staging\/1293\/?p=21736"},"modified":"2026-04-07T12:42:57","modified_gmt":"2026-04-07T12:42:57","slug":"bone-broth-benefits","status":"publish","type":"post","link":"https:\/\/www.happybellyhealth.com\/staging\/1293\/bone-broth-benefits\/","title":{"rendered":"Bone Broth Benefits: Why You Should Add This Superfood to Your Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"21736\" class=\"elementor elementor-21736\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8fb8fc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8fb8fc2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b0b6670\" data-id=\"b0b6670\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed669ef elementor-widget elementor-widget-text-editor\" data-id=\"ed669ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/chriskresser.com\/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide\/\">Bone broth benefits<\/a> include improved gut health, stronger joints, glowing skin, and enhanced immunity. Packed with collagen, gelatin, amino acids, and minerals, it\u2019s a nutrient powerhouse. Whether used in soups, stews, or sauces, homemade bone broth is easy to incorporate into daily meals for lasting health benefits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a4b93c elementor-widget elementor-widget-heading\" data-id=\"6a4b93c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why Bone Broth Is a Superfood\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3358f3 elementor-widget elementor-widget-text-editor\" data-id=\"e3358f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Bone broth isn\u2019t just a cozy drink\u2014it\u2019s a nutritional powerhouse. Here\u2019s why you should consider adding it to your diet:<\/p><ul><li>Supports Gut Health: Collagen and gelatin help heal and protect the digestive tract.<\/li><li>Boosts Joint Health: Amino acids like proline and glycine support cartilage repair.<\/li><li>Strengthens Immunity: Rich minerals and compounds enhance your body\u2019s defenses.<\/li><li>Improves Skin &amp; Hair: Collagen promotes elasticity and hydration.<\/li><li>Easy to Incorporate: Perfect for soups, stews, sauces, or even sipping on its own.<\/li><\/ul><p>\u00a0<\/p><p>Start enjoying the benefits of bone broth today. And if you\u2019re looking for personalized support to improve your gut health, this is the perfect next step:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cbc6bbe elementor-widget elementor-widget-button\" data-id=\"cbc6bbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/api.leadconnectorhq.com\/widget\/bookings\/hbh-discovery-call\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book a Discovery Call<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-412bb44 elementor-widget elementor-widget-heading\" data-id=\"412bb44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Creating the Perfect Broth\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11fce80 elementor-widget elementor-widget-image\" data-id=\"11fce80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.happybellyhealth.com\/staging\/1293\/wp-content\/uploads\/elementor\/thumbs\/Happy-Belly-Health-Shanti-Pappas-Bone-Broth-Benefits_-Why-You-Should-Add-This-Superfood-to-Your-Diet-Cooking-pot-with-bones-and-vegetables-simmering-rm2yxo1krv7aa4a6a482j3se6bkh4curqjbrm1fu9m.png\" title=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Cooking pot with bones and vegetables simmering\" alt=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Cooking pot with bones and vegetables simmering\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a796313 elementor-widget elementor-widget-text-editor\" data-id=\"a796313\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Ingredients &amp; Basics<\/h3><ul><li>Bones (chicken, beef, lamb, turkey, or fish)<\/li><li>Meat and fat pieces<\/li><li>Vegetables (carrots, celery, onions)<\/li><li>Cold filtered water<\/li><li>Apple cider vinegar<\/li><\/ul><p>\u00a0<\/p><p><strong><b>Pro Tip:<\/b><\/strong> Browning meat and bones before boiling adds rich flavor and color, but it\u2019s optional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-198aff0 elementor-widget elementor-widget-text-editor\" data-id=\"198aff0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Step-by-Step Instructions<\/h3><ol><li>Place bones, meat, vegetables, and cold water in a large pot.<\/li><li>Add a splash of raw apple cider vinegar to extract minerals.<\/li><li>Heat slowly until a gentle simmer begins.<\/li><li>Skim off scum and impurities carefully.<\/li><li>Simmer:<ul><li>Fish: 2 hours<\/li><li>Chicken, turkey, duck: all day<\/li><li>Beef: overnight<\/li><\/ul><\/li><li>Strain the broth and store in the fridge or freeze.<\/li><\/ol><p>\u00a0<\/p><p><strong><b>Note:<\/b><\/strong> Boiling down broth concentrates it into a jelly-like \u201cfum\u00e9e\u201d or demi-glace, perfect for sauces.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9632bba elementor-widget elementor-widget-text-editor\" data-id=\"9632bba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Cooking Tips for Stock vs. Broth<\/h3><ul><li><strong>Stock:<\/strong> Cook 2\u20133 hours for beginners; gradually increase to 24\u201348 hours for maximum nutrient extraction.<\/li><li><strong>Traditional Broth:<\/strong> Longer cooking extracts more minerals, collagen, and gelatin. Introduce slowly to avoid overwhelming the body.<\/li><\/ul><p>\u00a0<\/p><p><strong><b>More tips:<\/b><\/strong> <a href=\"http:\/\/www.westonaprice.org\/health-topics\/broth-is-beautiful\/\">Broth is Beautiful<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8c9f84 elementor-widget elementor-widget-heading\" data-id=\"e8c9f84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Too Busy to Cook?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8a962c elementor-widget elementor-widget-text-editor\" data-id=\"f8a962c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If making broth from scratch isn\u2019t your thing:<\/p><ul><li><a href=\"https:\/\/affiliates.bonebroth.com\/117.html\">The Flavor Chef<\/a> \u2013 discount code: Happy5\u00a0<\/li><li><a href=\"https:\/\/lukeslocal.com\/products\/groceries\/meats-seafood\">Luke&#8217;s Local<\/a> (SF delivery) \u2013 discount code: HappyBellyHealth10\u00a0<\/li><li><a href=\"http:\/\/prmeatco.com\/american-eatery\/menu\/\">SF Ferry<\/a> Building \u2013 Prather Ranch Meat Co., $5 a cup\u00a0<\/li><\/ul><p><br \/>\u26a0\ufe0f Avoid store-bought shelf broths with preservatives, yeast extracts, or artificial flavors. Look for real bones, vegetables, and seasoning only.<\/p><p>If you\u2019re unsure which options are best for your body\u2014or want a more personalized approach to improving your digestion\u2014this is a great place to start:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ce7cf1 elementor-widget elementor-widget-button\" data-id=\"5ce7cf1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/api.leadconnectorhq.com\/widget\/bookings\/hbh-discovery-call\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Schedule a Gut Health Consultation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72f6afe elementor-widget elementor-widget-heading\" data-id=\"72f6afe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Delicious Recipes with Bone Broth<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98b0551 elementor-widget elementor-widget-image\" data-id=\"98b0551\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.happybellyhealth.com\/staging\/1293\/wp-content\/uploads\/elementor\/thumbs\/Happy-Belly-Health-Shanti-Pappas-Bone-Broth-Benefits_-Why-You-Should-Add-This-Superfood-to-Your-Diet-Bone-broth-benefits-used-in-homemade-soup-rm2yxo1krv7aa4a6a482j3se6bkh4curqjbrm1fu9m.png\" title=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Bone broth benefits used in homemade soup\" alt=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Bone broth benefits used in homemade soup\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66ef1a6 elementor-widget elementor-widget-text-editor\" data-id=\"66ef1a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>One of the best things about bone broth is how easy it is to incorporate into your everyday meals. Whether you&#8217;re looking for something quick and simple or warm and comforting, bone broth adds both flavor and nutrition to a wide variety of dishes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1940bcc elementor-widget elementor-widget-text-editor\" data-id=\"1940bcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Easy Ways to Use Bone Broth Daily<\/h3><ul><li>Sip it warm as a nourishing morning or afternoon drink<\/li><li>Use it as a base for soups, stews, and sauces<\/li><li>Cook grains like rice or quinoa in bone broth for added nutrients<\/li><li>Add it to saut\u00e9ed vegetables for extra flavor<\/li><li>Use it in slow cooker or one-pot meals<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa2e898 elementor-widget elementor-widget-text-editor\" data-id=\"aa2e898\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Pinterest Boards &amp; Recipes:<\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.pinterest.com\/happybellyh\/organ-meats\/\"><span style=\"font-weight: 400;\">How to Make Your Own Bone Broth<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.pinterest.com\/happybellyh\/soups-stews\/\"><span style=\"font-weight: 400;\">Soups &amp; Stews<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.pinterest.com\/pin\/212443307407852124\/\"><span style=\"font-weight: 400;\">Why Your Bone Broth Won\u2019t Gel<\/span><\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31e96fb elementor-widget elementor-widget-text-editor\" data-id=\"31e96fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>HBH Favorite Soups Using Bone Broth:<\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.happybellyhealth.com\/cream-of-broccoli-soup\/\"><span style=\"font-weight: 400;\">Cream of Broccoli<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.happybellyhealth.com\/black-bean-soup\/\"><span style=\"font-weight: 400;\">Black Bean Soup<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.happybellyhealth.com\/comforting-butternut-squash-soup\/\">Comforting Butternut Squash Soup<\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.happybellyhealth.com\/quick-green-pea-soup\/\">Quick Green Pea Soup<\/a><\/li><\/ul><p>These recipes are simple, satisfying, and designed to support your gut health while making healthy eating feel effortless. Try rotating a few of them into your weekly routine to start experiencing the benefits of bone broth consistently.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9866e1 elementor-widget elementor-widget-heading\" data-id=\"b9866e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Your Next Step to Better Gut Health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-930d90f elementor-widget elementor-widget-image\" data-id=\"930d90f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.happybellyhealth.com\/staging\/1293\/wp-content\/uploads\/elementor\/thumbs\/Happy-Belly-Health-Shanti-Pappas-Bone-Broth-Benefits_-Why-You-Should-Add-This-Superfood-to-Your-Diet-Freezer-containers-of-prepared-broth-rm2yxo1krv7aa4a6a482j3se6bkh4curqjbrm1fu9m.png\" title=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Freezer containers of prepared broth\" alt=\"Happy Belly Health, Shanti Pappas, Bone Broth Benefits_ Why You Should Add This Superfood to Your Diet, Freezer containers of prepared broth\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4608acc elementor-widget elementor-widget-text-editor\" data-id=\"4608acc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Bone broth is one of the simplest yet most powerful additions you can make to your daily routine. With its rich supply of collagen, amino acids, and minerals, it supports your gut, joints, skin, and overall wellness from the inside out.<\/p><p>Whether you choose to make it from scratch or source it from high-quality providers, consistency is key. Even a small daily serving can make a meaningful difference over time.<br \/>And if you\u2019re ready to go beyond simple nutrition changes and take a more personalized approach to healing your gut, improving digestion, and optimizing your health, you don\u2019t have to do it alone.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ba9dd4 elementor-widget elementor-widget-button\" data-id=\"7ba9dd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/api.leadconnectorhq.com\/widget\/bookings\/hbh-discovery-call\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Schedule a Gut Health Consultation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Bone broth benefits include improved gut health, stronger joints, glowing skin, and enhanced immunity. Packed with collagen, gelatin, amino acids, and minerals, it\u2019s a nutrient powerhouse. Whether used in soups, stews, or sauces, homemade bone broth is easy to incorporate into daily meals for lasting health benefits.<\/p>\n","protected":false},"author":4,"featured_media":21791,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","footnotes":""},"categories":[484,394,1,412],"tags":[486,485,331,487],"class_list":["post-21736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bone-broth","category-gut-health","category-home-cooking","category-protein","tag-bone-broth-benefits","tag-bone-broth-recipes","tag-gut-health","tag-homemade-broth"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bone Broth Benefits: Health, Recipes &amp; How to Make<\/title>\n<meta name=\"description\" content=\"Discover the top bone broth benefits, recipes, and tips to 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