Bone broth is a liquid made by simmering animal bones and connective tissue for many hours. This process releases various compounds, leading many to tout it as a natural remedy for the common cold or flu. People often believe that sipping this warm, savory liquid can speed up recovery and ease uncomfortable symptoms. The enduring popularity of this traditional preparation raises the question of whether there is a scientific basis for its reputation as a restorative drink.
The Core Components of Bone Broth
The long simmering process extracts nutritional elements from the bones, marrow, and connective tissues. This results in a liquid rich in collagen breakdown products, primarily gelatin, which gives the broth its characteristic viscous texture when cooled. Gelatin is composed of several amino acids, including high concentrations of glycine, proline, and arginine.
These amino acids are the building blocks of protein and are readily available for the body to absorb. The broth also contains a range of minerals drawn out from the bones during cooking. These minerals include electrolytes like magnesium, potassium, and calcium.
Other compounds, such as glucosamine and chondroitin, may also be present in the final liquid. This unique profile of amino acids and minerals distinguishes bone broth from simple meat or vegetable broths, though the exact nutritional content is highly variable depending on the recipe and raw materials.
How Bone Broth Supports Cold Recovery
The most immediate benefit of consuming bone broth during a cold is promoting hydration and electrolyte balance. Illnesses often lead to fluid loss through fever, sweating, and increased mucus production, making consistent fluid intake important. Bone broth provides water along with electrolytes like sodium and potassium, which are necessary for maintaining proper fluid levels.
The warmth of the liquid provides direct symptomatic relief for upper respiratory symptoms. Sipping warm broth can soothe a sore throat and help to thin mucus secretions, easing congestion. This temporary feeling of comfort and relief makes it easier to drink fluids and rest.
The amino acids in the broth may also offer supplementary support during recovery. Glycine, for instance, has been studied for its potential role in reducing systemic inflammation and promoting better sleep. Arginine is another amino acid linked to supporting immune function. The ease with which the body can digest this nutrient-dense liquid makes it a suitable source of sustenance when appetite is low.
Distinguishing Bone Broth from Traditional Chicken Soup
While both bone broth and traditional chicken soup are comforting warm liquids, their preparation methods and nutritional focus differ. Bone broth is defined by its extended cooking time (often 12 to 24 hours), focusing on extracting collagen and minerals from bones and connective tissue. This lengthy simmer maximizes the concentration of gelatin and associated amino acids.
Traditional chicken soup, in contrast, typically involves a shorter cooking time (only a few hours) and includes whole pieces of chicken meat and a variety of vegetables. Chicken soup is often richer in vitamins from the vegetables and provides a higher overall protein content from the meat. Research suggests that certain components may possess mild anti-inflammatory properties that can help reduce symptoms of upper respiratory tract infections.
Bone broth is primarily a source of gelatin, highly bioavailable minerals, and specific amino acids. Chicken soup functions more as a complete, easily digestible meal that provides calories, protein, and micro-nutrients. Both serve the purpose of hydration and symptomatic relief during illness, but they achieve their nutritional profiles through distinct preparation techniques.