Chicken soup isn’t just good for the soul — it has a number of other powerful benefits. When made with quality bone broth, it gets even better.
A good chicken broth that has been simmered for a long time has a lot of health benefits that are hard to find in other foods.
Chicken broth is a versatile and healthy ingredient that most of us likely have in our kitchens. But what exactly is chicken broth good for? As it turns out, there are quite a few science-backed benefits to using chicken broth, from improving immunity to aiding in weight loss. In this article, we’ll explore what chicken broth is, its many health benefits, and simple ways to incorporate it into your diet.
What is Chicken Broth?
To make chicken broth, you simmer chicken bones, meat, and vegetables like onions, carrots, and celery in water for a long time. The ingredients’ flavors and nutrients are extracted by simmering for a long time, making a tasty and healthy liquid.
Chicken broth can be found pre-made in cans or cartons at the grocery store. However homemade broth has significantly higher nutrient levels compared to store-bought since commercial processing depletes some of the vitamins and minerals. It’s easy to make chicken broth at home with just a few simple ingredients.
7 Science-Backed Health Benefits of Chicken Broth
Here are some of the top researched-based benefits of incorporating chicken broth into your routine:
1. Supports Immune Function
Amino acids like arginine and cysteine in chicken broth help the immune system. Minerals in the broth, like zinc and selenium, also help the immune system. One study found that chicken broth may help people who are recovering from illness because it may fight viruses.
2. Improves Joint Health
Chicken broth contains glycosaminoglycans in the form of collagen and gelatin, which are good for joint health and may help ease the pain of arthritis. The glucosamine and chondroitin in the broth are also good for your joints.
3. Promotes Gut Health
Chicken broth is easily digested and contains amino acids that help maintain the mucosal lining of the gut. This aids healthy digestion and may relieve symptoms of leaky gut syndrome. The collagen has also been found to reduce inflammation associated with digestive issues like irritable bowel disease.
4. Benefits Skin Health
Collagen is famous for making skin more flexible and less wrinkled and dry. Additionally, the amino acids in chicken broth help the skin make new cells.
5. Strengthens Bones
Chicken broth provides minerals like calcium, magnesium, and phosphorus which are necessary for building and maintaining strong bones. The collagen improves bone mineral density as well.
6. Aids Weight Loss
Chicken broth is low in calories, making it a great snack for curbing hunger between meals. Studies show soup broths can increase satiety before a meal, leading to reduced calorie intake.
7. Improves Sleep Quality
Chicken broth contains glycine, an amino acid that has been found to improve sleep quality and reduce fatigue. One study showed glycine helped participants fall asleep faster and sleep more soundly.
Simple Ways to Use Chicken Broth
Here are some easy and delicious ways to use up chicken broth:
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Drink it straight – Heat up a mug of broth for a soothing drink in the morning or evening.
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Use it in soups and stews – An easy way to boost nutrients and flavor.
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Cook grains like rice or quinoa in broth instead of water.
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Add it to sauces, gravies, and marinades for a flavor boost.
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Use it as a base for casseroles or when braising meats.
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Freeze broth in ice cube trays for easy use in meals later on.
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Saute veggies like spinach or kale in broth instead of oil.
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Make a broth popsicle with chicken broth and pureed veggies for a healthy snack.
Chicken Broth vs. Bone Broth
Bone broth has become popular in recent years as a superfood. So how does it compare to chicken broth?
Bone broth is made by simmering bones for 24+ hours to extract nutrients like collagen, amino acids, and minerals. This lengthy cooking time gives bone broth higher protein and mineral levels compared to chicken broth.
However, research has not found any evidence for many of the proclaimed health benefits of bone broth like arthritis relief or improved immunity. Both chicken and bone broth are healthy, mineral-rich ingredients. But chicken broth provides similar benefits without requiring lengthy cooking.
The Takeaway
Chicken broth is an often overlooked pantry staple that provides science-backed benefits for immunity, joint health, digestion, skin, bones, weight loss, and sleep. It’s budget-friendly, easy to make at home, and a tasty addition to many dishes. Consider keeping some chicken broth on hand and incorporating it into your routine to boost your overall health.
Protect Your Joints
Because of the naturally-occurring collagen and gelatin in chicken broth, eating or drinking it regularly can support joint pain that comes from getting older.
Gelatin can take pressure off the joints. It’s also what acts as the cushion between bones, making it a great addition to your diet.
Chicken broth contains collagen and collagen is one of the most important nutrient for skin elasticity. It’s is the primary structural protein of your skin, and is responsible for its plump, firm, youthful appearance. When collagen begins to break down because of aging or environmental toxin exposure, signs of premature aging like fine lines and wrinkles begin to appear.
Zinc is a mineral found concentrated in bones. It’s an important component for fighting acne and supporting healthy skin. One study showed that zinc has the ability to reduce the activity of P. acnes, which is the bacteria on the skin that can cause breakouts.
Chicken broth has glycosaminoglycans, which are molecules found in the dermis of the skin along with elastin. It also has collagen and zinc. Their role is to fill the space between collagen and elastin to keep skin plump and supple.
Chicken broth contains Magnesium, which is known as the relaxation mineral. It’s needed for more than 300 enzyme processes in the body, like making proteins, sending nerve signals, and relaxing muscles. All of these functions may promote better sleep.
Getting magnesium through food as opposed to a supplement helps your body absorb more of it.
What Is Bone Broth?
For starters, bone broth is an ancient food that was originally made by our ancestors to use up every part of the animal — including bones, marrow, skin, feet, tendons and ligaments — that were otherwise hard to digest. Simmering these animal parts with other vegetables and herbs for hours or even days brings out a lot of good compounds, vitamins, and minerals that your body can easily use.
Chicken broth has more than 19 easy-to-absorb, essential and nonessential amino acids like arginine, glycine and proline, which are the building blocks of proteins and essential for digestive health and immune system support. It’s also one of the only natural food sources for collagen and gelatin, which help form connective tissue in the body. Lastly, it has nutrients that support digestive functions, immunity and brain health.
The top nutrients found in chicken bone broth include:
What’s the difference between chicken broth, chicken stock and bone broth?
FAQ
What are the benefits of chicken broth?
Enhances bone health: The calcium, magnesium, and phosphorus in chicken broth can contribute to strong, healthy bones. Oct 9, 2024.
What can you use chicken broth for?
17 Recipes That Start With Chicken Broth For Added Flavor01 of 17. Rotisserie Chicken Noodle Soup. 02 of 17. Chicken And Sausage Jambalaya. 03 of 17. Classic Hoppin’ John. 04 of 17. Sriracha Chicken Noodle Soup. 05 of 17. Homemade Chicken Salad. 06 of 17. Chicken Pot Pie Soup. 07 of 17. Easy Black-Eyed Peas. 08 of 17.
Is boxed chicken broth healthy?
Yes, boxed chicken broth can be a healthy and convenient addition to your diet. It’s generally low in calories and fat, while offering some protein, vitamins, and minerals.
Is chicken broth good for you to drink every day?
Because of the naturally-occurring collagen and gelatin in chicken broth, eating or drinking it regularly can support joint pain that comes from getting older. Gelatin can take pressure off the joints. It’s also what acts as the cushion between bones, making it a great addition to your diet.