7 health benefits of vegetable broth, according to nutritionists – from helping weight loss to boosting skin and eye health
There is something about the smell of vegetables and herbs simmering in water that is therapeutic.
Broth, derived from the old English word “brew”, is the water in which meat, fish or vegetables have been boiled.
Social media has been awash with recipes for bone broth, made by gently heating animal bones in water. But, thanks to the rise of veganism, hearty and comforting vegetable broth that extracts the goodness of plants has become just as popular.
The clear liquid, strained before use, adds a depth of flavour to soups, stews, casseroles and sauces, or can be savoured just by itself.
Avni Kaul, a nutritionist and wellness coach based in Delhi, India says there has been much written about bone broth and its gut-healing qualities. But, she notes, “the most beneficial nutrients and electrolytes present in bone broth can [also] be found in vegan-friendly sources”.
Kaul says the one thing that bone broth has, which “is impossible for vegans to find a vegetable replacement for”, is collagen – but the Cleveland Clinic in the US state of Ohio notes that eating collagen-rich foods does not directly result in higher collagen levels in the body.
Human bodies cannot digest collagen whole – instead, it is broken down into amino acids in the body. “There is no proof that there is an advantage to eating these amino acids and minerals from bone broth over other foods. Having a diet high in leafy green vegetables is ideal,” Kaul adds.
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The foundation for a typical vegetable broth recipe can include carrots, celery, onions, bay leaves, thyme, black peppercorns, coriander seeds and garlic – all of which have nutritional value. Onions, for example, are a good source of antioxidants.
Stir in whatever vegetables and spices you fancy or have on hand to tailor the taste and boost the broth’s nutritional value.
Add mushrooms for a good source of vitamin D and to bring a umami quality – a savoury deliciousness that deepens flavour – to the broth. Shiitake mushrooms in particular have antifungal and antioxidant properties, and help to reduce toxicity in the liver.
Parsley, another popular broth ingredient, contains the antioxidant luteolin, which helps in flushing out toxins from the body. It is a natural diuretic herb – one that can flush salt and water out from your body – that can cleanse the kidneys.
Starchy vegetables, such as potatoes, sweet potatoes and yams, can turn the broth cloudy, though that will not affect its taste or nutritional value.
Generally, 30 minutes to an hour of deep simmering does the trick. Then sieve and strain the liquid, and cool and refrigerate.
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Shabana Kumar, a vegan homemaker in Chennai in India, regularly makes a big pot of vegetable broth, simmering vegetable tops, ends, peels and discarded bits that she stores in the freezer. She likes to add turmeric, paprika, salt, garlic and bay leaves to hers.
“Sometimes, I pour it into ice trays [and freeze it] and then add cubes to my soups and curries. It’s a great way to add some nutrition to any dish,” Kumar says.
Adding coconut or olive oil to broth may aid in the absorption of nutrients and help destroy bad bacteria and yeast. Turmeric can help, as its active ingredient – curcumin – is a natural anti-inflammatory.
Edible seaweed like kombu or wakame – full of nutrients and minerals – is another welcome addition.
“Vegetable broth works at multiple levels- it’s a healing food, makes the dish alkaline [which helps protect healthy cells and balance essential mineral levels], adds additional multiple nutrients, plus you can customise it according to your needs,” says Delhi-based Kavita Devgan, a popular nutritionist and author.
“For example, add garlic for [better] heart health, more beets and a squeeze of lemon for iron, and so on. It’s a perfect way to sneak health into any dish.”
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Kaul lists seven ways vegetable broth can benefit health:
1. It’s vitamin- and mineral-rich
Calcium, potassium and other minerals are easily found in plant-based foods, along with other nutrients.
2. It’s good for the gut
Vegetable broth helps to relieve the dehydration suffered as a result of diarrhoea or food poisoning, restoring electrolyte balance after losing a large amount of body fluids. Electrolytes are chemicals naturally occurring in your body fluids that include chloride, phosphate, potassium, sodium and calcium.
3. It may help in losing weight
Vegetable broth is low in calories and has fibre and water content that can help in maintaining weight loss. Have a cup to silence your hunger.
4. It’s good for the eyes and skin
Vegetable stock with carrot and celery is rich in vitamin A, which aids in vision and skin repair and can protect against eye diseases such as glaucoma or cataracts.
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5. It aids in detox
The soluble fibre in vegetables helps flush toxins out of your digestive system.
6. It has anti-ageing properties
Vegetable broth contains antioxidant vitamins A and C, which could potentially slow the effects of ageing. Vitamin C has the potential to stimulate your body’s natural collagen production, which may slow the appearance of wrinkles.
7. It’s good for bone health
The minerals and calcium from vegetables help in building strong bones, which can help ward off osteoporosis – a health condition that weakens bones – and guard against fractures.
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