Bone broth is a cross between a stock and a broth and has taken on the label of a “superfood” in popular culture fueled by the paleo diet movement. Here’s what you need to know.

What is it? Bone broth supposedly must be made the traditional way to get the most nutritional benefits — not store-bought. That means boiling roasted animal bones sometimes with meat attached (fish, poultry or beef) with water, vegetable scraps, herbs and spices. Soak the bones in vinegar before cooking or in the cooking process — the vinegar helps leech out calcium from the bones into the water — and cook it longer than a simple soup (up to 48 hours).

Just as bone broth recipes vary, so can the nutritional composition. Generally one cup provides 6‒9 grams of protein (similar to the amount in an ounce of animal protein). And that is it for significant nutrient content. It does have more sodium in the canned variety. Check out the label on canned bone broth to find the lower sodium variety.

Are the claims true? There may be some health benefits to consuming chicken soup made with meat and vegetables, which is somewhat similar to bone broth. A 2000 study concluded that soup may provide a mild anti-inflammatory effect that can help lessen symptoms of upper respiratory infections. The real benefit of bone broth is that people are returning to the kitchen to prepare it homemade.

Unproven claims for bone broth range from boosting immunity to aiding digestion, relieving arthritis, detoxing the liver and improving wound healing. Without scientific proof, you can’t count on these claims yet.

Bone broth is definitely a better choice than most sugary hot beverages. Just don’t be fooled into thinking it’s the end-all.

Bone Broth Recipe
Bones from a whole chicken
2 stalks celery, roughly chopped
2 large carrots, roughly chopped
3 cloves garlic, smashed and peeled
1 onion, quartered
2 tbsp. apple cider vinegar
Parsley and thyme
Salt and pepper to taste
2 bay leaves, optional

Place all ingredients in a pot with enough water to cover the bones by 3‒4 inches. Bring to a low boil. Reduce heat, cover and simmer for at least 5 hours (longer is better). Can be completed in an instant pot in 2 hours and a crock pot (low) for 12 or more hours.

Eat as well as you can as often as you can!