It’s time to talk about bone broth, an anti-inflammatory, collagen-rich liquid that nutritionists recommend consuming regularly. Broth became fashionable in part thanks to celebrities who are known to include it in their diets. Salma Hayek, for example, says she drinks a glass a day. Nutrition experts also recommend it for a number of different reasons, including—and this may come as a surprise—emotional. “There are so many benefits to drinking bone broth,” says nutritionist Itziar Digon. “It’s also very easy to make using ingredients we all have on hand, including leftovers. It is a sustainable and practical addition to your diet.
Bone broth is also good for your digestive health
Digón emphasizes that the anti-inflammatory benefits of bone broth are one of the main reasons to include it in your diet. “The broth reduces intestinal inflammation and relieves some symptoms in people with digestive problems. It is easy to digest and also helps the body digest other foods,” she explains. Blanca Garcia-Orea is another nutritionist who encourages her followers on social media to drink bone broth because it promises to reduce inflammation—thanks to its chondroitin and glucosamine—and soothe our gut. Dr. Mar Mira, of Clínica Mira + Cueto, adds that “it also benefits the intestinal wall. The permeable intestinal wall allows the passage of large molecules and substances that affect the joints. However, bone broth works to thicken the intestinal wall and allow it to function properly. In addition, bone broth is rich in minerals such as magnesium, which are often lacking in our diet.
Its high collagen content is also good for your skin
The broth, which is usually made with chicken, ham or beef bones – and sometimes vegetables – is very good for the skin. The reason, Mira explains, is that it is rich in collagen. “Collagen is not common in most diets. When we consume animal protein, we usually eat the muscle part of the animal. We do not normally consume the main sources of animal collagen such as tendons and ligaments. However, bone broth is a boiled infusion of bones, marrow, ligaments, and beef or chicken carcasses, resulting in a gelatinous broth rich in collagen,” according to Mira. She also describes a number of other beneficial properties for joints: “Bone broth is rich in gelatin, amino acids, glucosamine and chondroitin, all of which are beneficial for patients with joint pain, cartilage deterioration or chronic conditions such as osteoarthritis. It has immunological benefits and is an ideal source of collagen to improve skin quality,” she explains.
Comfort food that’s good for your brain, too
Digón also focuses on the psychological benefits of this dish because, she says, “when you have a warm soup, especially on cold days, it immediately creates a feeling of well-being and comfort, something that is important to look for in the dishes we eat”. To this we can add, as García-Orea points out, that its high-quality fat provides energy that helps keep our brains sharp.
You can enjoy this filling meal at any time of the day
Although some celebrities prefer to have bone broth for breakfast, it’s a good option any time of day – and especially at dinner. “It can be consumed like any other type of broth, and nutritionally there is no specific amount that should be consumed, nor what is the best time to consume it,” Mira says. “It can be enjoyed on its own as it’s a full and nutritious meal, and it’s also perfect paired with other dishes, especially in the colder months when it feels comforting too.”
Some expert tips for making bone broth
Both Garcia-Orea and Mira agree that the key to making broth is to let the ingredients simmer slowly over low heat, preferably in a clay pot. On her Instagram account, where she shares a number of recipes, Garcia-Orea recommends adding a little vinegar “to better extract the minerals from the bones in the broth.” Mira also emphasizes the importance of the slow cooking method. This allows you “to extract the greatest number of nutrients,” she says. “Ideally, stock should simmer over low heat, in a pot or saucepan, for at least 24 hours. You should also choose quality bones if possible from naturally grass-fed cattle or free-range poultry. The broth can be stored for about five days in the refrigerator and is easily frozen. This allows you to cook large quantities and always have available. Usually, once cooked, the broth will have a gelatinous consistency, but will become more liquid when heated.
