Immunity & Inflammation
Inflammation is a key part of the immune response that occurs when our body releases inflammatory cells and cytokines either during injury or when it encounters a pathogen. This response is short-lived and helps the body to rid itself of the offending agent and heal injured tissue. (1) Chronic inflammation, on the other hand, occurs when the inflammatory response lasts months or even years. It has been linked with several chronic health conditions, including diabetes, CVD, COPD, allergies, autoimmune diseases, and arthritis.(2) There are many factors that can contribute to chronic inflammation, including diet. Some dietary components can contribute to the inflammatory process while others inhibit it.(3) Bone broth, as part of a balanced healthy diet, provides key anti-inflammatory nutrients that can support immune function and help to modulate chronic inflammation. It is rich in anti-inflammatory amino acids, including:
• Glycine
• Arginine
• Glutamine
• Glutathione precursors
Additionally, the herbs and spices used to flavor bone broth have powerful anti-inflammatory capabilities and can support the immune system. This includes ingredients such as:
• Turmeric
• Ginger
• Mushrooms
• Lemongrass
Bone Broth & Inflammation Bone broth is rich in amino acids and minerals that can reduce inflammatory markers. A study conducted in 2021 demonstrated that the nutrients present in bovine bone broth reduced the expression of cytokines in mouse models of ulcerative colitis. The author noted that the bone broth used in the trial was high in many amino acids, including glycine, arginine, and glutamine.(7) For dozens of bone broth recipes, I recommend the Kettle & Fire recipe blog here.
Glycine
Glycine is a nonessential amino acid representing about 11.5% of the total amino acids in the human body. It plays a vital role in regulating immune function and helps to make white blood cells less sensitive to inflammatory triggers.(8,9) Dietary supplementation with glycine has been shown to reduce inflammatory diseases.(8) An in vitro study looked at the impact of chicken soup on the common cold and found that the soup positively impacted neutrophil (white blood cells that are part of the immune system) activity.(4) Another study compared hot water, cold water, and chicken soup and found that the soup was better at loosening mucus from the nasal passageway, which helped with short-term alleviation of cold and flu symptoms.(5)
Lastly, a commentary in the May 2020 Chest Journal discussed the potential use of chicken soup for COVID symptom management due to its impact on neutrophils, its anti-inflammatory properties as well as the psychosocial impact that “comfort foods” can impart on the individuals consuming them.(6) Bone broth may offer additional benefits than chicken soup as it is high in amino acids shown to have powerful anti-inflammatory effects.
You can buy Glycine from Amazon but it’s better to try to get it through bone broth.
Arginine
Arginine is a conditionally essential amino acid. This means that during physiologically stressful times, the body’s demand for arginine is greater than its ability to synthesize it. Like glycine, it exhibits anti-inflammatory effects on the body and may be beneficial in modulating inflammatory disease.(10) Part of its anti-inflammatory ability lies in arginine’s conversion to nitric oxide during injury.(11)
You can buy Arginine from Amazon.
Glutamine
Glutamine is the most abundant amino acid in the body, and it is an essential nutrient for both immune cells and enterocytes. Macrophages, neutrophils, and lymphocytes all metabolize glutamine as a fuel source. During times of physiological stress, such as an infection, our need for glutamine outpaces the body’s ability to make it, so it is categorized as a conditionally essential amino acid.(12)
You can buy Glutamine from Amazon.
Glutathione
Glutathione is one of the most powerful antioxidants in the body. It is made from glutamine, glycine, and cysteine; three amino acids found in rich supply in bone broth. In addition to its antioxidant capabilities, glutathione plays an essential role in both innate and adaptive immunity.(13) Glutathione is such a potent immune and inflammatory modulator that it has been proposed as a tool in the management of COVID.(14)
You can buy Glutathione from Amazon.
Cistanche
Cistanche is a parasitic dessert herb native to the Taklamakan desert region of northwest China where it grows on host desert plants. (15) Cistanche has been used in traditional Chinese medicine for thousands of years. Echinacoside (ECH) is the main polysaccharide within Cistanche responsible for the many antioxidant and anti-inflammatory properties that lead to its natural anti-inflammatory effects. In fact, in a study published in 2017 by Phytomedicine, fruit flies were given Cistanche for 20 days and it improved their lifespan by 18.9%.(16) In another study published in 2018 by Biogerontology, roundworms were given the active compound within cistanche, echinacoside (ECH), which increased the lifespan of the roundworm by 13.64%.(17)
You can buy cistanche from Amazon.
Here’s my cell number: (917) 783-0609. If you’d like to learn more about managing inflammation via diet and tracking your blood work. I use Inside Tracker because their blood work includes hsCRP or C-reactive protein which is a biomarker of overall inflammation in the body. It also includes testosterone, DHEA, vitamin B12, Iron, Vitamin D, Folate, HbA1c, magnesium, calcium and dozens of other biomarkers that your primary care physician may not be tracking. Knowing these biomarkers can help me help you better. In the meantime be sure to include bone broth as a part of your nutrition plan as well!
References & Research
1. Inflammation: What Is It, Causes, Symptoms & Treatment. Cleveland Clinic. Accessed July 10, 2022. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
2. Pahwa R, Goyal A, Jialal I. Chronic Inflammation. In: StatPearls. StatPearls Publishing; 2022. Accessed July 10, 2022. http://www.ncbi.nlm.nih.gov/books/NBK493173/
3. Ricordi C, Garcia-Contreras M, Farnetti S. Diet and Inflammation: Possible Effects on Immunity, Chronic Diseases, and Life Span. Journal of the American College of Nutrition. 2015;34(sup1):10-13. doi:1 0.1080/07315724.2015.1080101
4. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. Chest. 2000;118(4):1150-1157. doi:10.1378/chest.118.4.1150
5. Saketkhoo K, Januszkiewicz A, Sackner MA. Effects of Drinking Hot Water, Cold Water, and Chicken Soup on Nasal Mucus Velocity and Nasal Airflow Resistance. Chest. 1978;74(4):408-410. doi:10.1016/ S0012-3692(15)37387-6
6. Rennard SI, Kalil AC, Casaburi R. Chicken Soup in the Time of COVID. CHEST. 2020;158(3):864-865. doi:10.1016/j.chest.2020.04.044
7. Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, et al. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021;57(11):1138. doi:10.3390/medicina57111138 kettleandfire.com
8. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701
9. Wheeler MD, Ikejema K, Enomoto N, et al. Glycine: a new anti-inflammatory immunonutrient. CMLS, Cell Mol Life Sci. 1999;56(9):843-856. doi:10.1007/s000180050030
10. Qiu Y, Yang X, Wang L, Gao K, Jiang Z. L-Arginine Inhibited Inflammatory Response and Oxidative Stress Induced by Lipopolysaccharide via Arginase-1 Signaling in IPEC-J2 Cells. Int J Mol Sci. 2019;20(7):1800. doi:10.3390/ijms20071800
11. Satriano J. Arginine pathways and the inflammatory response: Interregulation of nitric oxide and polyamines: Review article. Amino Acids. 2004;26(4):321-329. doi:10.1007/s00726-004-0078-4
12. Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018;10(11):1564. doi:10.3390/ nu10111564
13. Ghezzi P. Role of glutathione in immunity and inflammation in the lung. Int J Gen Med. 2011;4:105-113. doi:10.2147/IJGM.S15618
14. Silvagno F, Vernone A, Pescarmona GP. The Role of Glutathione in Protecting against the Severe Inflammatory Response Triggered by COVID-19. Antioxidants. 2020;9(7):624. doi:10.3390/ antiox9070624
15. Gu C, Yang X, Huang L. Cistanches Herba: A Neuropharmacology Review. Frontiers in pharmacology. 2016;7:289.
16. Lin WY, Yao C, Cheng J, Kao ST, Tsai FJ, Liu HP. Molecular pathways related to the longevity promotion and cognitive improvement of Cistanche tubulosa in Drosophila. Phytomedicine : international journal of phytotherapy and phytopharmacology. 2017;26:37-44.
17. Chen W, Lin HR, Wei CM, et al. Echinacoside, a phenylethanoid glycoside from Cistanche deserticola, extends lifespan of Caenorhabditis elegans and protects from Abeta-induced toxicity. Biogerontology. 2018;19(1):47-65.
