A couple of months ago, I saw something that amused me on Instagram. One woman posted a seed and talked about the health benefits. Then, a follower harmlessly asked for the scientific studies backing the claim, and the poster got angry.
If I had joined the conversation that day, my comment would have heightened the tension because I would have supported the follower who asked for scientific backing.
I will keep saying this: not all ethnobotanical claims are safe. For example, traditionally, babies are given honey during naming ceremonies, until science exposed the danger in doing so.
Let us learn to support our claims with scientific studies. That is what gives credence to all these ethnobotanical claims.
I got a lot of reactions on bone broth. I am happy that people are going to try it.
So, this broth is going to have many cooks, and we are going to change the narrative because we are not going to spoil the broth!
Let us go down memory lane a bit.
The famed physician, Hippocrates, widely known as the father of modern medicine, heavily promoted bone broth for its cleansing properties and healing capabilities, particularly for digestive and intestinal issues.
In the 12th century, bone broth gained popularity and became known as the “Jewish penicillin” after the famous physician Maimonides started prescribing chicken soup to his patients. He described it as “an excellent food as well as medication.” Since then, bone broth varieties have been used more widely all over the world.
In 16th-century France, early commercial establishments called “restaurants,” derived from the French word meaning “to restore,” first opened their doors serving restorative broths to cure physical exhaustion.
The famous “cow foot soup” in Caribbean breakfasts is incredibly rich in collagen and strengthening, so people there like indulging themselves with a big bowl in the morning.
Let us continue with the benefits:
Its nutrients may improve joint health
Collagen is the main protein found in bones, tendons, and ligaments.
While cooking bone broth, collagen from bones and connective tissue breaks down into another protein called gelatin.
Gelatin contains important amino acids that support joint health.
These include proline and glycine, which your body uses to build its own connective tissue. Connective tissue is the main component of tendons, which connect muscles to bones, and ligaments, which connect bones to each other.
Weight management and muscle mass
Bone broth is typically low in calories, but it can still satisfy hunger.
There is some evidence that people who consume soups are less likely to develop obesity. This suggests that soups may play a role in weight management.
Bone broth is high in protein, and some evidence suggests that a high-protein diet can also help manage weight, as it is satisfying and can help a person feel full.
It may improve sleep and brain function
The amino acid glycine, found in bone broth, may help you relax. Some research suggests that glycine may help promote sleep.
One older study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who had difficulty sleeping.
Taking glycine before bed helped participants:
fall asleep faster
maintain deeper sleep
wake up fewer times throughout the night.
This study also found that glycine helped reduce daytime sleepiness and improve mental function and memory.
Therefore, drinking bone broth could have similar benefits.
It supports hydration and electrolyte balance
Bone broth is mostly water, so it contributes to your daily fluid intake and helps with hydration. Some athletes drink bone broth after a workout because it contains a replenishing mix of water and protein. It is also high in sodium, an electrolyte lost through sweat during exercise. Add some noodles for carbs, and you’ve got a balanced post-workout snack.
It adds versatility and flavour
Bone broth is a delicious base for making hearty soups and stews. You can sip it as a comforting beverage or use it to enhance flavour in dishes such as mashed potatoes and stir-fries.
You can also infuse flavour into whole grains by boiling them in bone broth instead of water. This works well with brown rice, quinoa, pasta, and pearl barley.
According to Mexican-American actress and film producer, Salma Hayek, she drank a cup a day in the past. She has also said this is why she has avoided Botox.
She said, “It’s full of gelatine and fat and has bone marrow, and I think it is very good to keep yourself young,” she told People in 2015. She added, “It helps to restructure the tissues for your skin, your hair, and your nails. It’s full of collagen.”
L.J. Amaral, a clinical dietitian in the Samuel Oschin Comprehensive Cancer Institute Patient and Family Support Program, also has something to say about bone broth.
She says, “I will recommend broths for people who are experiencing electrolyte imbalances, especially after vomiting, diarrhoea, or excessive sweating. For people on liquid diets, bone broth may make them feel like they’re getting a little bit more variety, even though it’s essentially the same thing as other kinds of broths.”
“Bone broth is a quality addition to a well-rounded, healthy diet,” says Anthony DiMarino, RD, LD. According to him, “It’s never going to be a silver bullet, but you can add it to your food rotation without having too many concerns.
If it’s something you enjoy and you want to make it at home, like if it’s a hobby, and you have the time and the resources, go for it. But if it doesn’t fit your schedule or your budget, don’t worry about it.”
A study titled Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis by Mar-Solís concludes that the results obtained so far represent scientific evidence of the therapeutic effect of bone broth against ulcerative colitis.
According to the study, subsequent studies will determine whether the consumption of bone broth could be a natural and low-cost alternative with results as effective as those obtained through gene and pharmacological therapy.
Even if it is not the magic bullet it is touted to be, due to the limited scientific studies in its favour, the fact that it involves an array of spices, herbs, and vegetables such as onions, carrots, celery, garlic, leeks, fresh parsley, thyme, and bay leaves, all of which are healthy, shows that it is a good addition to one’s diet.
It is cheap to prepare because the major ingredient is bones.
Apple cider vinegar, a fermented food, is also part of the ingredients. We already know how healthy fermented foods are.
Above all, it is the water you are going to drink. That is a perfect way to stay hydrated.
Some people are concerned about the 12–24-hour cooking duration and believe one should not use gas for such. Well, this is where charcoal comes in. If you do not have a charcoal pot, get one and buy charcoal too.
