We all know someone in our family or circle of friends who saves meat carcasses and boils them to make rich broths and nourishing soups. However, it seems that few people remember this ancestral practice of traditional cooking.

Bone broth is simple, timeless and like going back to basics. Plus, it’s easier to make than you might think, and the health benefits are surprising, though they’ve been ignored in recent years.

Studies on bone broth have shown that it can improve health in many ways. The presence of certain amino acids in bone broth, such as arginine, glutamine and cysteine, can improve immunity in both humans and animals.

To relieve colds

There are other reasons to enjoy chicken soup when you have a cold. Bone broth has been shown[1] to help ease cold symptoms by clearing mucus, opening airways and being an easy-to-digest food. Also, according to UCLA physician and professor Irwin Ziment, M.D., chicken soup naturally contains the amino acid cysteine, which is chemically similar to acetylcysteine, a bronchitis medication.

Several amino acids are present in bone broth, such as cystine, histidine and glycine, which reduce inflammation in general, and L-glutamine, which specifically reduces intestinal inflammation[2]. In the same vein, the Chest study mentioned above concludes that the anti-inflammatory effect of bone broth may be one of the reasons why it’s so useful for relieving cold symptoms.

Hydrates better than water!

Bone broth, especially when vegetables have been incorporated into the broth, adds electrolytes (minerals) and carbohydrates (from the vegetables) to your diet. Studies have shown[3] [4]that drinking bone broth can rehydrate better than water alone, thanks to the electrolytes it contains.

Also, the amino acids present in bone broth can help stimulate muscle protein synthesis. This is essential for the growth, repair and maintenance of skeletal muscle groups. A study comparing healthy and ovarian cancer patients demonstrated that consuming amino acids helps to stimulate muscle protein synthesis and thus reduce inflammation. In both healthy and cancer patients.

According to Dr. Catherine Shanahan, author of the book Deep Nutrition[5], degenerative and inflammatory diseases, which are on the rise in industrialized societies, could be corrected with the use of collagen-rich foods. These foods offer the presence of restorative amino acids such as glycine, alanine, proline and hydroxyproline.

In her book, she cites numerous benefits of consuming gelatin-rich bone broth:

• Stronger, healthier nails;
• Anti-aging;
• Anti-tumor;
• Arthritis and joint pain relief [6];
• Cell protection;
• Diabetes relief and lower blood sugar; supports insulin regulation;
• May improve sleep;
• Helps regulate nosebleeds, heavy periods, ulcers, hemorrhoids and bladder hemorrhages;
• Helps normalize gastric acid, which is useful in cases of colitis, celiac disease, ulcers and other inflammatory intestinal conditions.

You can do it at home

Bone or vegetable broths are a simple way to incorporate important nutrients for the body. The broth-making process is also a way to help you get the nutrition you need.

A simple way to make vegetable broth is to take the peelings and scraps of vegetables, cover with cold water and place in a large pot. Simmer for 24 hours, then remove the vegetables that have left their nutrients in the broth. Season with quality salt and enjoy!

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References

[1] In 2000, the Chest study published in the official journal American College of Chest Physicians

[2] Anti-inflammatory activity of chondroitin sulfate, Ronca F, Osteoarthritis Cartilage, May 6, 1998, suppl. A:14-21.

[3] Hydration and Electrolytes – Impact on Athletic Performance.  Paul B. Bennett, Ph.D. in Pharmacology at the University of Arkansas for Medical Science, medical sciences at the University of Rochester, Vanderbilt University School of Medicine.

[4] McCance RA, Sheldon W, Widdowson EM. Bone and vegetable broth. Arch Dis Child. 1934 Aug;9(52):251-8.

[5] Deep Nutrition – Why your genes need traditional food, Catherine Shanahan M.D., Flatiron Books, 2016.

[6] Ageing and zonal variation in post-translational modification of collagen in normal human articular cartilage: the age-related increase in non-enzymatic glycation affects bio-mechanical properties of cartilage; Ruud A. Bank, Biochemical Journal, February 15, 1998, 330(1) 345-351.