If you’ve been in a supermarket recently, or been scrolling through social media, you may have heard of bone broth. Although the food has been around for a while, it has been having a moment over the past year – with many dieticians and wellness influencers praising it for its health benefits.
Bone broth is a soup that is made by boiling animal bones with water and vegetables for several hours. It differs from regular stock as it is simmered for much longer and doesn’t contain salt, sugar and flavourings as store-bought stock usually is.
Collagen, as well as a number of other minerals and nutrients, can be found in bone broth, making it a “quality addition to a well-rounded, healthy diet”, according to registered dietician Anthony DiMarino.
DiMarino told Cleveland Clinic that as we consume the collagen in the broth, we break it down. “Our bodies can then use those amino acids for several reasons. Basically, the body’s going to use it where it needs to use it,” he said.
Collagen can help protect your tendons and ligaments and reduce joint pain and bone broth also contains small amounts of calcium, magnesium, and phosphorus – which support bone health, according to Harvard Health.
Bone broth is also a good source of amino acids, which can help build tissues, muscles and bones. Glycine, an amino acid present in collagen, can also help inhibit stress and promote sleep.
“Bone broth can benefit anyone looking to increase their protein intake to aid in muscle growth and recovery,” wellness dietician Lindsey Wohlford told the MD Anderson Cancer Center.
She added: “There are many purported benefits of bone broth from reducing inflammation to improving gut health to antiaging; however, research is currently inadequate to support these claims.”
You can usually get chicken or beef bone broth from supermarkets, and Tesco sells both at £3.80 for 350ml – which equates to £1.09 for 100ml.
It is a good idea to look for reduced-sodium or low-sodium broth options in stores, Harvard Health explains. You can also make your own bone broth – although there is a long simmering time, the preparation is quite simple.
You can produce six to eight cups of the broth by placing two to three pounds of chicken or beef bones in a large pot – you can roast the bones for 30 minutes before if you’d like. Add in some chopped vegetables like carrot, celery and onion, and season with thyme. Pour in 12 cups of water (or enough to cover the ingredients by several inches) and add a tablespoon of vinegar.
Now you want to cover and bring just to a boil, before reducing the heat to low and simmering for 12 hours. Strain it through a fine mesh sieve and remove the bones and solids before serving.