Madeeha Syed

Yakhni is a popular sick-day meal in Pakistan comprising meat broth with mild spices. It gives nutrients like iron and zinc and offers numerous health benefits.

Yakhni: A Nutritional Powerhouse

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Overview

<p dir="ltr">Bone broth has been around for thousands of years, both as food and medicine. It was first recommended by Hippocrates for cleansing and digestion and the Chinese were known to use it for renal and digestive health. The Caribbean folks have it as a part of their daily breakfast.&nbsp;</p>

<p dir="ltr">Modern science has also concluded that the hype around bone broth is true. There is even a Paleo diet named after this amazing super food called the &lsquo;bone broth diet&rsquo;. Every culture has come up with their own unique rendition and name, its bouillon in French, caldo in Spanish, brodo for Italians, and yakhni for us.<br />
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Yakhni - Reasons of popularity

<p dir="ltr">So, what really is yakhni? Made by simmering animal bones and cartilages with a bit of meat, it comes out as a light curry. The consistency depends on how long you cook it for. Some people use vinegar to help release more nutrients from the bones. There is chicken yakhni, beef yaknhi and even fish yakhni. We mostly use it as a soothing and healing tonic in our culture. It&rsquo;s not just a warm comforting drink but is also good for everything from colds to cough, energy restoration and even stomach aches.</p>

<p dir="ltr">All this makes one wonder the reason behind its popularity. There are quite a few of these:<br />
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	<h5><strong>It&rsquo;s Loaded With Nutrients</strong></h5>
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<p>Yakhni boasts of a rich nutrient profile with calcium, magnesium, phosphorus, iron, vitamin A, D, E, K, and B12, fatty acids, amino acids, zinc, collagen, and so much more. It also helps these nutrients absorb better. You can go ahead and use it as a dressing for your salad that will result in a super charged, nutritious meal.&nbsp;<br />
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	<h5><strong>Great Of The Gut</strong></h5>
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<p>It&rsquo;s great for <a href="https://merisehat.pk/disease/constipation" target="_blank">constipation</a>, diarrhea and leaky gut. Gut irritation causes most helpful nutrients to pass out of the body without providing any benefit. Drinking bone broth helps strengthen the lining of our gut, making it do its job better.&nbsp;<br />
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	<h5><strong>Protects Bones And Joints</strong></h5>
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<p dir="ltr">The process of simmering releases collagen that turns into gelatin. When we consume this, our body turns it back into collagen which is great for our bones and jones. This is especially beneficial for people with osteoarthritis - a wear and tear disease of joints that comes with age and brings pain and stiffness. The amino acids, phosphorous and calcium also lead to stronger bones.&nbsp;</p>

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	<h5><strong>Aids In Weight Loss</strong></h5>
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<p dir="ltr">We all know that a protein-rich meal will help you feel full for far longer and will also reduce cravings. This is exactly why broth has been found to aid in weight loss. There is no need to starve yourself and be lethargic either since this low-calorie substitute will also help you feel full of energy.&nbsp;</p>

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	<h5><strong>Aids In Better-quality Sleep</strong></h5>
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<p>Once again, we see the magic of amino acids at play here. Research has found that glycine improves sleep. Having a bowl of broth with your dinner and then hitting the haystack will mean a restorative sleep and less fatigue the next day.<br />
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	<h5><strong>Great For Teeth, Skin, Hair And Nails</strong></h5>
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<p>Here again we&rsquo;ll be singing praises of the collagen present in broth that help with getting stronger and healthier hair, nails and even skin. Then there is calcium and Vitamin D which is good for our teeth.</p>

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	<h5><strong>Anti-inflammatory Benefits</strong></h5>
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<p>It has anti-inflammatory amino acids in it and can help replenish the immune system. Hence, people with inflammatory bowel disease can greatly benefit from this. Chicken broth also contains a molecule called carnosine that helps ease inflammation. Another helpful component is glutathione which reduces free radicals and helps fight oxidative stress. A daily bowl of broth means goodbye to chronic inflammation.<br />
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Options for Vegetarian

<p dir="ltr">We have you covered. As it turns out, there are alternate resources you can use for the same amount of benefits you get from bone broth. You can use onions, carrots, celery, garlic, ginger, peppers, parsnips and even seaweed. Adding coconut oil, olive oil, turmeric, spinach, parsley, basil or cilantro can help make it full of flavour too.&nbsp;<br />
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<p dir="ltr">Another great alternative is mushroom broth. For this, portabella, shiitake and porcini mushrooms can be used. One of the most common ways to go about it is adding saut&eacute;ed mushrooms to a pot of water with herbs and letting it simmer for a bit. With these vegetarian options you can strain it or have it as a vegetable soup.&nbsp;</p>

<p dir="ltr">There may be more that this superfood does for us, but we are yet to find out about it. Based on what we know so far, it&rsquo;s definitely something we should all add to our daily diet.</p>