It's time to talk about bone broth, an anti-inflammatory, collagen-rich liquid that nutritionists recommend consuming regularly. The broth has become fashionable, thanks in part to celebrities who are known to incorporate it into their diet. Salma Hayek, for example, says she drinks a cup a day. Nutrition experts also recommend it for a variety of reasons, including – and this may be surprising – emotional reasons. “Drinking bone broth has so many benefits,” says nutritionist Itziar Digón. “Plus, it's really easy to make because we use whatever ingredients we have on hand, even leftovers. It is a sustainable and practical addition to your diet.”
Bone broth is also good for the health of your digestive system
Digón emphasizes that bone broth's anti-inflammatory effects are one of the main reasons to include it in your diet. “The broth reduces intestinal inflammation and relieves certain symptoms in people with digestive problems. It is easy to digest and also helps the body digest other foods,” she explains. Blanca García-Orea is another nutritionist who encourages her social media followers to drink bone broth because it promises to reduce inflammation—thanks to chondroitin and glucosamine (two molecules that help protect joints)—and our gut to calm down. 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 to pass through. However, bone broth seals the intestinal wall and keeps it functioning properly. Additionally, bone broth is rich in minerals like magnesium, which are often lacking in our diets.”
Its high collagen content is also good for your skin
The broth, typically made from chicken, ham or cow bones – and sometimes vegetables – is very good for the skin. The reason, explains Mira, is that it is rich in collagen. “Collagen is not commonly found in most diets. When we consume animal protein, we typically eat the muscle part of the animal. We don't typically consume the main sources of animal collagen, such as tendons and ligaments. “However, bone broth is a cooked infusion of bones, marrow, ligaments, and beef or chicken carcasses that produces a gelatinous broth high in collagen,” says Mira. She also describes 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, cartilage damage or chronic diseases such as osteoarthritis.” It has immunological benefits and is a ideal source of collagen to improve skin quality,” she explains.
A comfort food that's also good for your brain
Digón also focuses on the psychological benefits of this dish because, she says: “When you eat a hot soup, especially on cool days, it immediately creates a feeling of well-being and comfort, something that is common in the dishes we eat eating, is important.” In addition, as García-Orea points out, we can add that its high quality fat provides energy that helps keep our brains sharp.
You can enjoy this filling dish at any time of the day
Although some celebrities prefer to have their bone broth for breakfast, it's a good option any time of day — and especially for dinner. “It can be consumed like any other type of broth and from a nutritional perspective, there is no specific amount that needs to be consumed or a time when it is best consumed,” says Mira. “It can be enjoyed alone as it is a complete and nutritious dish, and it also goes perfectly with other dishes, especially in the cold months, when it also provides a comforting feeling.”
Some expert tips for making bone broth
Both García-Orea and Mira agree that the key to making the broth is to slowly simmer the ingredients over a low heat, preferably in a Dutch oven. On her Instagram account, where she shares several recipes, García-Orea recommends adding a little vinegar “to better extract the minerals from the bones in the broth.” Mira also emphasizes the importance of a slow cooking method. This allows you to “extract the greatest amount of nutrients possible,” she says. “Ideally, the broth should simmer over low heat in a slow cooker or Dutch oven for at least 24 hours. You should also choose high-quality bones, if possible from natural grass-fed cattle or free-range poultry. The broth lasts for about five days in the refrigerator and can be easily frozen. This means you can cook large quantities and always have something available. Normally the broth has a gelatinous consistency when prepared, but becomes more liquid when heated.”
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