ボーンブロススープとは？期待できる効果や栄養、作り方など解説【管理栄養士監修】
Bone broth soup, or "ボーンブロススープ" in Japanese, is a nutrient-rich soup made by simmering animal bones and connective tissues over an extended period. This process extracts essential nutrients like collagen, amino acids, vitamins, and minerals into a flavorful and health-boosting broth. Loved for its potential health benefits and culinary versatility, bone broth has been a staple in various traditional diets worldwide.
Nutritional Benefits of Bone Broth Soup
The hallmark of bone broth soup is its dense nutritional profile. Here’s a breakdown of its key nutrients and their benefits:
1. Amino Acids
ボーンブロス is rich in amino acids, the building blocks of protein. Unlike whole proteins in meat or fish, the amino acids in bone broth are pre-broken down, making them easier for the body to absorb. This aids in muscle repair, immune function, and energy production. Key amino acids include:
- Glycine: Supports digestion and liver function.
- Proline: Enhances skin elasticity and joint health.
- Glutamine: Aids gut health by maintaining the intestinal lining.
2. Collagen
Collagen is a structural protein found in connective tissues. When simmered, it breaks down into gelatin, which supports joint health, skin elasticity, and gut integrity.
3. Vitamins and Minerals
Bone broth is a source of essential nutrients such as:
- Calcium and Magnesium: Important for bone health and nerve function.
- Phosphorus: Supports energy production and bone structure.
- Potassium: Helps balance electrolytes and maintain hydration.
Health Benefits of Bone Broth Soup
1. Supports Joint Health
Collagen and gelatin help replenish cartilage and reduce joint discomfort, especially beneficial for active individuals or those with arthritis.
2. Boosts Skin and Hair Health
The collagen content promotes skin hydration and elasticity, reducing the appearance of wrinkles. It also strengthens hair and nails.
3. Improves Digestion and Gut Health
Bone broth contains glutamine, which can heal and seal the gut lining, benefiting individuals with digestive issues like leaky gut syndrome.
4. Enhances Immune Function
The combination of amino acids and minerals supports the immune system by fostering healthy cell repair and reducing inflammation.
5. Aids Muscle Recovery
The easily absorbed amino acids in bone broth make it an excellent post-workout recovery option for athletes and fitness enthusiasts.
How to Make Bone Broth Soup
Crafting bone broth at home is simple and allows you to control its quality and flavor.
Ingredients:
- Bones: Use beef, chicken, pork, or fish bones. For added nutrients, include joints and feet.
- Acid: A splash of apple cider vinegar helps extract minerals from the bones.
- Vegetables: Add carrots, celery, onions, and garlic for flavor and extra nutrients.
- Water: Enough to fully submerge the bones.
- Herbs and Spices: Bay leaves, thyme, or peppercorns can enhance the taste.
Instructions:
- Prepare Bones: Roast bones in the oven at 200°C (400°F) for 30-40 minutes for a richer flavor.
- Combine Ingredients: Place bones, vegetables, and seasonings in a large pot. Add water and vinegar.
- Simmer: Bring to a boil, then reduce to a low simmer. Cook for 12-24 hours for maximum nutrient extraction.
- Strain: Remove bones and vegetables. Strain the broth through a fine mesh to ensure a clear liquid.
- Store: Refrigerate for up to a week or freeze for longer storage.
Tips for Enhancing Bone Broth
- Choose High-Quality Bones: Opt for organic or grass-fed animal bones to avoid contaminants.
- Add Flavor Boosters: Ginger, turmeric, or miso paste can provide additional health benefits and a unique taste.
- Skim the Fat: During simmering, remove excess fat for a cleaner broth.
How to Enjoy Bone Broth
- As a Soup: Add cooked vegetables, noodles, or shredded chicken for a complete meal.
- As a Base: Use it for stews, gravies, or sauces.
- As a Drink: Sip warm bone broth as a comforting and nutrient-packed beverage.
Final Thoughts
Bone broth soup is more than a culinary tradition—it’s a powerhouse of nutrients with potential health benefits ranging from improved skin to better joint and gut health. Supervised by a registered dietitian, it can be an excellent addition to a balanced diet. Whether you make it at home or purchase ready-made versions, bone broth is a versatile and wholesome choice for health-conscious individuals.
For more insights into bone broth and recipes, visit both.tokyo/blogs/bonebrothsoup/about.