Benefits of PHO: All about the BROTH

As much as we love those chewy rice noodles… and I heart chewy foods & Chewy. Win-win. With tender bites of meat, Vietnamese pho is really all about the broth. The broth is boss yo. Have you ever been to Pho for the first time, then ventured out to a new Pho Restaurant and was like what the Pho? That’s not Pho!!!! CAUSE IT’A ALL ABOUT THE BROTH, NOT NOODLES. True pho broth is a long-simmered affair, combining chicken or beef bones (or both!) with aromatics like onions and ginger to make a deeply rich, deeply savory broth. Personal preference is a lighter less heavey broth for flavor with fresh lime. The lime and citrus flavor really bring it home. Let’s look at what is healthy about this PHO craze.

Typically what’s in the base are the following:


fresh ginger

whole cinnamon sticks

star anise

whole cloves

whole coriander seeds

beef bone, or pork bone, or chicken bone

 fish sauce



Onions have been used as food for thousands of years; in ancient Egypt, they were worshiped and used in burial rituals. Incorporating onions into a diet is very simple, with a versatile range of ways they can be prepared and cooked in regular foods.

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. Onions have been linked to Heart Health, loaded with antioxidants and contain cancer-fighting compounds that can fight free radicals naturally. They also help control blood sugar. They have been linked to bone density, gut health and part of a healthy immune system. The HealthLine has this amazing article about onions, which support these healthy benefits and more sources of why these small and smelly flavorful vegetables make food delish and are packed with real nutrition.


Ginger hails from southern parts of the ancient China. From there, it spread to India, Maluku Islands (so-called Spice Islands), rest of the Asia and West Africa. The name “ginger” came a long way, but its root is in Sanskrit word “srngaveram” which means “horn body” and describes its root. While it grows, it has white and pink buds which bloom into yellow flowers. When the stalk withers, the rhizome is harvested and immediately scalded (which kills it) to prevent sprouting

In India, Ayurvedic practitioners prescribe ginger as a powerful digestive aid since it fuels digestive fire, whets the appetite, and clears the body’s micro-circulatory channels. Ginger is also used in Ayurveda as a remedy for joint pain, nausea and motion sickness.


Native to Ceylon (Sri Lanka), true cinnamon, Cinnamomum zeylanicum, dates back in Chinese writings to 2800 B.C. and is still known as kwai in the Cantonese language today. Its botanical name derives from the Hebraic and Arabic term amomon, meaning fragrant spice plant. Ancient Egyptians used cinnamon in their embalming process. From their word for cannon, Italians called it canella, meaning “little tube,” which aptly describes cinnamon sticks.

Why do people use cinnamon? Besides that it tastes amazing and reminds us of Fall and Thanksgiving? It’s a natural way to that may help with yeast infections, blood sugar, diabetes, cholestoral and antioxidants. It can cause problems with for people with liver diseases, check out WebMD’s artcle on more of the potential benefits of cinnamon. To learn 30 more references on this amazing and powerful spice to dive into why this wonderful holiday spice is our fav and why it helps this bone broth createa powerful nutritional soup.

Star Anise

Native to China and Vietnam , today the star anise tree is mainly grown in China, and Japan although it is also cultivated in Laos, the Philippines, Indonesia and Jamaica.  In China, apart from its use in cooking, Mandarins used to chewed the whole dried fruit  as a breath freshener  and it was also used for other medicinal purposes such as in the treatment of colic, flatulence and nausea.

This tiny little 6 pointed star shaped has amazing nutritional benefits. The iron rich spice helps with skin, sleep, cirrculation, hormones, digestion, immune system. It really is more than it’s unique and cute shape.


The various benefits provided by cloves lead to a healthier lifestyle highlighted by youthfulness and vitality. It’s beneficial for problems such as inflammation and indigestion which makes it a household staple that every kitchen cabinet should hold.

Like the history of many spices, the Chinese were said to use them as far back as 226 BC.  This spice was one of the first to be traded and evidence of cloves have been found in vessels dating as far back as 1721 BC. Native to the Malucca Islands, as many spices are, cloves were once a treasured commodity prized by the Ancient Romans.

This spice gets its name from the French word “clou” which means nail, as many have remarked on how much cloves look like nails. The clove is the dried flower bud of an evergreen tree. The essential oil is said to have many medicinal properties. Most interestingly, cloves have long been used to aid in dentistry as they have local anesthetic properties. Along with oral health, it may help with strengthening immunity, head aches, stress, skin care– the benefits of clove.


This spice was apparently first sown as a spice crop in the Anatolian region of present-day Turkey and spread to the Levant, Egypt, Armenia, southeastern Europe, and southern Russia early on. It is specifically named and described as a medicinal plant in an Egyptian papyrus dating from 2500 to 1550 BCE. It was also listed with just a handful of other spices for stews in some of the earliest surviving recipes, inscribed in Akkadian script on clay tablets found in Mesopotamia. 

Studies have shown that the stems, leaves, seeds, essential oil, and roots of this plant all possess healing capabilities and can help in the treatment of digestive problems, joint pain, coughs, bronchitis, inflammation, rheumatism, and other common complaints.

Bone Benefits

In Chinese medicine, whose origins date back over 2,500 years, bone broth is used to support digestive health, as a blood builder, and to strengthen the kidneys. In 12th century Egypt, physician Moses Maimonides was known to prescribe chicken soup as a medicinal remedy for colds and asthma.

Bone broth may contain omega-3 and essential nutrition rich minerals, like zinc, iron, maganese, sellenium. It has benefits for reducing inflamation, helping with joint health, and even brain and sleep health.

Fish Sauce

Like Asian fish sauces, the Roman version was made by layering fish and salt until it ferments. Dr. Joe Marcola talks about the fermanation process and how the benefits of fish sauce. There are versions made with whole fish, and some with just the blood and guts. The more common use garum as a common term for all ancient fish sauces.

In early Roman times, Italian archaeologist Claudio Giardino studies the early roots of garum, the Roman version of fish sauce. He cites mention of garum in Roman literature from the 3rd and 4th century B.C.,and some origins trace back to Pompeii.

Used in Thailand as nam pla and Myanmar as ngan bya yay, as well as Laos, Cambodia, and the Philippines under other local names and variations, one thing is certain regardless of preference: fish sauce plays a crucial role in flavouring food in Southeast Asia.

Benefits of fish sauce include a natural iodine.


The origin of carrots can be tracked to dry and hot lands of Iran and Afghanistan. Earliest evidence of its use there was dated to 3000 BC. From there, carrot seeds were picked, carried and sold to Arabian, African and Asian lands. Carrots immediately from there started crossbreeding and creating new types of this famous root. Even in those ancient times, many colors of carrots were present and used – black, white, red and purple. Ancient Egypt, there where numerous carrots were placed in the tombs of dead Pharaohs and the drawings of the carrot harvest and processing can be found in numerous hieroglyph paintings. The most popular color of carrots that was cultivated in Egypt was purple, and it was used not only for eating but also for medicine.

Carrots are packed with vitamins. have fiber, water, and many viatamin A, B6, K1, Potassium and Biotin. Mostly they offer caratenoids. Not everyone’s body can process that. This is an option depending on your body.

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

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