Bone broth is an anti-inflammatory, collagen-rich liquid that nutritionists recommend consuming regularly. The broth has become popular due to the celebrities known to include it in their diets. Salma Hayek, for example, says she drinks a cup of bone broth daily. Nutrition experts also recommend it for a number of different reasons, including emotional ones. “There are so many benefits to drinking bone broth,” says nutritionist Itziar Digón. “It’s also really easy to make, using ingredients we all have at our fingertips, including leftovers. It is a sustainable and practical addition to your diet.”
Digón emphasizes that the anti-inflammatory benefits of bone broth are one of the key reasons to add it to your diet. “The broth reduces intestinal inflammation and relieves certain symptoms in people with digestive problems. It is easy to digest and it also helps the body digest other foods,” she explains. Blanca Garcîa-Orea is another nutritionist who recommends her social media followers to drink bone broth because it promises to lower inflammation – thanks to the chondroitin and glucosamine it contains – and soothe our intestines. Dr Mar Mira, from Clínica Mira + Cueto, adds that “it also benefits the intestinal wall. A permeable intestinal wall allows large molecules and substances that affect the joints go pass through. Bone broth, however works to seal the intestinal wall and allows it to function properly. In addition, bone broth is rich in minerals like magnesium, which are often lacking from our diets.”
The broth, which is typically made from chicken, ham or veal bones – and sometimes vegetables as well – is very good for the skin. The reason for this, explains Mira, is that it is rich in collagen. “Collagen is not common in most diets. When we consume animal protein, we a typically eating the muscular part of the animal. We don’t usually consume the main sources of animal collagen like the tendons and ligaments. Bone broth, however, is a simmered infusion of bones, marrow, ligaments and beef or chicken carcasses which result in a gelatinous broth rich in collagen,” according to Mira. She also details a number of other beneficial properties for the joints. “Bone broth is rich in gelatin, amino acids, glucosamine, and chondroitin, all of which are beneficial for patients with joint pain, deterioration of cartilage, or chronic conditions like osteoarthritis. It has immunological benefits and it is an ideal source of collagen to improve skin quality,” she says.
Digón also focuses on the psychological benefits of bone broth because, she says, “when you have a hot soup, especially on chilly days, it immediately generates a feeling of wellbeing and comfort, something that is important to look for in the dishes we eat.” To this we can add, as García-Orea explains, that its high-quality fat provides energy that helps to keep our brains sharp.
Although some celebrities prefer to have their bone broth at breakfast, it’s a good option at any time of the day – especially at dinner. “It can be consumed like any other type of broth and, from a nutritional perspective there is no specific amount that must be consumed or any time that is the best time to have it,” says Mira. “It can be enjoyed alone, since it is a complete and nutritious dish, and it is also perfect paired with other dishes, especially in cold months when it feels comforting too.”
Both García-Orea and Mira agree that the key to preparing the broth is to let the ingredients simmer slowly over a low flame, preferably in a crock pot. On her Instagram account, García-Orea recommends adding a little vinegar “to better extract the minerals from the bones in the broth.” Mira also stresses the importance of a slow cooking method. It allows you “to extract the greatest number of nutrients,” she explains. “Ideally the broth should simmer on a low heat, in a slow cooker or crock pot, for at least 24 hours. You should also select quality bones, if possible from natural grass-fed cattle or free-range poultry. The broth can be kept for about five days in the refrigerator, and it can be easily frozen. This allows you to cook large quantities and always have some available. Normally, after it is prepared the broth will have a gelatinous consistency though it will become more liquid when it is heated.”
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