Broth is a cult dish of Polish cuisine. So cult that it's hard to believe that they are known not only in Poland. Broth is not only food, it can also heal. It is traditionally served for colds and weakness. It can also be very helpful in inflammation, bowel disease, weak bones and joints, and even nourish the skin.

Broth, broth, decoction … These terms are often used interchangeably, but this is incorrect. The decoction is the most general concept. It can be vegetable, meat and even fruit (compote). Broth can be vegetable or meat, it is more condensed than broth and is a base for other dishes, e.g. sauces. On the other hand, broth - a royal dish of Polish cuisine - is an unconcentrated soup, meat and vegetable stock, cooked for a long time on poultry and / or beef or other red meat and Italian.

The word "broth" according to Professor Jan Miodek, a linguist, who needs no introduction, comes from "s alt", that is, soak in water to get rid of excess s alt. Before the era of refrigerators, meat was preserved by s alting. After soaking it, a "broth" was formed, which with time turned into an easier to pronounce "broth".

Chicken soup - history

Probably the broth was already the food of the Neanderthals, who prepared it from hard vegetables and pieces of meat that could not be otherwise processed. They dug a hole in the ground, lined it with skins, poured water, put pieces of meat and vegetables in, and added hot stones to get the right temperature for cooking.

Broth is the flagship dish of Polish cuisine and it is hard to imagine a festive table without broth. The first recipes for Polish broth appeared in a cookbook from 1682 en titled "Compendium ferculorum" by Stanisław Czerniecki - an artist, chef, royal secretary.

The recipe for broth from indigenous Polish cuisine included beef or veal meat and birds: pigeons, hazel grouses or partridges. The broth was seasoned with dill, parsley, garlic, onion and spicy spices.

It was served with pasta, but not only. Popular side dishes at that time were meatballs (figatelle), sausages, sorrel, peas and gooseberries.

Broth in the cuisines of the world

The broth is thereso deeply rooted in Polish cuisine that it may seem that we won't find it in any other. However, this is a misconception. Broth in various versions can be found in many regions of the world.

  • Consomme - a very delicate and clear broth of French cuisine.
  • Ramen - long-cooked broth on a large amount of bones, served with fried, wheat noodles made of flour, water, s alt and kansui.
  • Samgyetang - Asian broth cooked on a young chicken with garlic and ginseng, served with rice.
  • Chicken soup with noodles - simply chicken soup with noodles, a dish so popular in the United States that it is sold in the form of street food.
  • Scottish broth - cooked with chicken and lamb with lots of leeks, served with groats or bread.

Broth - calories and nutritional value

It is very difficult to clearly establish the nutritional value of broth, because it depends on the type of meat and bones, their quantity, vegetables used, quality of ingredients or cooking time. The nutritional information of homemade poultry broth according to the American Food Data Central is as follows:

Nutritional value of 100 g of domestic chicken stock

Energy36 kcal
Protein2.52 g
Fat1.2 g
Carbohydrates3.53 g
Ash0.63 g
Calcium3 mg
Iron0.21 mg
Magnesium4 mg
Phosphorus27 mg
Potassium105 mg
Sodium143 mg
Zinc0.14 mg
Copper0.054 mg
Selen2.2 μg
Vitamin C0.2 mg
Tiamina0.035 mg
Riboflavin0.085 mg
Niacin1,584 mg
Pyridoxine0.061 mg
Foliates5 μg
Choline9.2 mg
Vitamin A1 μg
Vitamin E0.03 mg
Vitamin K0.2 μg

The above data is for an ordinary broth that we cook for dinner. Such broth on chicken meat alone is not a particularly rich source of vitamins and minerals, but it is a valuable source of amino acids.

However, increasing the amount of meat andbone marrow and by extending the cooking time, you can increase the nutritional value of the broth many times, making it a medicine. Broth, which freezes into jelly in the refrigerator, contains up to 15-20 g of protein, is a good source of vitamin B2 and B12, as well as magnesium, potassium, selenium and zinc.

A very important ingredient of the broth are amino acids resulting from the breakdown of proteins, mainly collagen, which comes from cartilage, bones and meat. During cooking and subsequent digestion in the digestive tract, collagen is broken down into glycine, proline, and other amino acids that can be used by the body to synthesize the necessary structures.

Collagen accounts for 25 to 35% of the body's proteins and forms bones, cartilage, blood vessels, intestines, skin, cornea, and placenta, and is present in practically all organs in small amounts.

He alth broth should be cooked on the marrow bones as bone marrow is a rich source of vitamin A and K, iron, selenium, zinc, manganese and fatty acids. You should also not forget about glucosamine and chondroitin, which go to the broth by boiling the cartilage.

Chicken broth - he alth properties

Broth is traditionally considered a remedy for colds, weakness or hangovers. He alth benefits have been attributed to him since at least the 17th century, and in the 19th century every Polish cookbook mentioned the use of broth for the sick and weakened.

For the broth to be really he althy, it must be cooked on a large amount of bone marrow and meat, preferably poultry and beef together. Collagen plays a very important role in the body and is an ingredient of many supplements.

We often mistakenly assume that since we supply collagen, the body gets collagen to be built into structures where there is not enough of it. This is impossible due to the size and complexity of this protein.

Consuming collagen does not mean that unchanged collagen will be built into the skin, joints or intestinal epithelium. It has to be disassembled first. However, the availability of amino acids necessary for the production of collagen enables the reconstruction of tissues - strengthening bones and joints, making the skin more elastic, sealing arteries and intestines.

Broth provides all collagen-building amino acids in the simplest, and therefore ready-to-absorb, form. This means that the body gets a full set of ingredients, and at the same time it is not burdened with digestion. The main advantage of the concentrated broth is the high concentration of amino acids and minerals with their easy absorption.

Broth for strong bones and he althy joints

Primarythe ingredient responsible for strong bones and flexible joints is not calcium, but collagen. Scientific research agrees that providing collagen with food and supplementing with type II collagen improves the condition of bones and joints, prevents joint degeneration, stiffness and inflammation.

This relationship has been demonstrated in randomized, double-blind, placebo-controlled trials in humans. Research also agrees that consuming glucosamine and chondroitin, which is derived from animal cartilages, improves joint flexibility, reduces pain and positively affects mobility.

There are many reliable sources proving the positive effect of broth ingredients on bones and joints. However, more analyzes are still needed regarding the direct impact of broth on their condition.

A 2011 study on rabbits showed that at least 5-week supplementation with concentrated broth accelerates bone growth, increases bone density and the number of bone-building structures.

Broth for leaky gut

Leaky gut syndrome, or leaky gut syndrome, is a disease first described in 2001. It is not recognized by official medicine, but more and more doctors are taking it seriously.

Leaky gut is a condition in which microfissures appear in the intestinal epithelium through which it is possible for undigested food debris, toxins, bacteria, fungi, viruses, etc. to enter the bloodstream.

Whether we consider Leaky Gut Syndrome as a disease or not, there is no doubt that the gut lining should be properly nourished and the mucosa should be sealed.

One of the basic ingredients necessary to maintain the proper functioning of the intestines is the amino acid glutamine, which is present in large amounts in broth. People with IBD are deficient in several amino acids, including glutamine, as well as type IV collagen.

As one study published in 2022 in Current Opinion in Clinical Nutrition and Metabolic Care concludes:

“Glutamine is the main nutrient that maintains intestinal barrier function in animals and humans. Glutamine depletion leads to intestinal villi atrophy, decreased expression of tightly bonded proteins, and increased intestinal permeability. In addition, supplementation with glutamine may improve intestinal barrier function in disease states. The preventive action of glutamine in experimental models of intestinal trauma has been described. Despite promising data in experimental models, more research is needed to evaluate supplementationglutamine in clinical practice. "

Broth and anti-inflammatory effects

The most important ingredient of the broth with anti-inflammatory properties is the amino acid glycine. Glycine has well-documented anti-inflammatory, immunomodulating and cytoprotective effects.

As scientific publications conclude, glycine protects against arthritis caused by bacterial peptidoglycan, regulates gastric secretory functions and protects the gastric mucosa against chemical-induced ulcers and stress.

Glycine acts on inflammatory cells such as macrophages by inhibiting the activation of transcription factors and the formation of free radicals and inflammatory cytokines. In the plasma membrane, glycine appears to activate a chloride channel that stabilizes or hyperpolarises the plasma membrane potential.

Consequently, the agonist-induced opening of voltage-dependent L-type calcium channels and the resulting increase in intracellular calcium ions are inhibited, which may be responsible for the immunomodulatory and anti-inflammatory effects of glycine.

Finally, glycine inhibits the processes that lead to cell necrosis. The anti-inflammatory effect has also been demonstrated for gelatin (a component of collagen breakdown during cooking). Research shows that gelatin inhibits the release of inflammatory mediators such as IL-8 and TNF-α.

Broth for colds

Infections of the upper respiratory tract trigger a response in which neutrophils (a type of white blood cell) migrate into the infected tissue in increased amounts. The presence of high levels of neutrophils results in the production of mucus, manifested by sneezing, stuffy nose and coughing.

The beneficial effects of broth in case of a cold may result from inhibiting the motility of neutrophils and relieving inflammation, thus reducing symptoms associated with the production of large amounts of mucus.

Broth and the skin without wrinkles

The concentrated broth is very rich in peptides and amino acids from collagen breakdown. For these ingredients, it has been repeatedly shown that their supplementation has a positive effect on skin hydration and elasticity and reduces the tendency to wrinkles.

The effect of stimulating the production of the extracellular matrix of the skin is also very significant for a youthful appearance. The broth can be helpful in keeping the skin wrinkle free.

It loses its ability to produce collagen with age, and the supply of adequate amino acids with the diet stimulates the skin to build this protein and produce matrix.

Learn the secrets of a good broth

Worth knowing

How to cook a healing broth?

  • Start cooking with ice water andcook very slowly.
  • The slower the protein is cut, the more flavor and he alth benefits in the broth.
  • Cook over very low heat for 5-6 hours.
  • Also prepare the broth on the marrow bones, not on the meat itself and on elements containing cartilage.
  • They have a very positive effect on the he alth properties of the broth.
  • Cook the stock with onion and garlic.

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