Have you ever wondered why grandma’s chicken soup always made you feel better when you were sick? The secret might be in the broth! Chicken broth has been a staple in kitchens around the world for centuries and for good reason. This humble liquid packs a powerful nutritional punch that can benefit your health in numerous ways.
At ShortFoodBlog, we’ve researched the amazing benefits of chicken broth and want to share them with you. Whether you’re sipping it from a mug or using it as a base for your favorite recipes, chicken broth deserves a spot in your regular diet.
What Exactly is Chicken Broth?
Before diving into its benefits let’s clarify what chicken broth actually is. Chicken broth is made by simmering chicken bones, meat and vegetables like onions, carrots, and celery in water for an extended period. This slow cooking process extracts flavors and nutrients from the ingredients, creating a flavorful and nutritious liquid.
While you can buy it pre-made in stores, homemade broth typically contains more nutrients since some vitamins and minerals are lost during commercial processing. Making it yourself is surprisingly simple and allows you to control the ingredients.
7 Science-Backed Health Benefits of Chicken Broth
Chicken broth isn’t just delicious—it’s packed with health benefits that might surprise you!
1. Boosts Your Immune System
Feeling under the weather? Chicken broth might be your best friend. It contains amino acids like arginine and cysteine that help strengthen your immune system. The minerals in broth, including zinc and selenium, also provide immune support.
One study even found that chicken broth has antiviral properties that may help when recovering from illness. No wonder it’s been a go-to remedy for colds for generations!
2. Improves Joint Health
If you suffer from joint pain or arthritis, regular consumption of chicken broth might bring relief. The collagen and gelatin in chicken broth contribute glycosaminoglycans which support joint health and may reduce arthritis-related pain.
As we age, the cushioning between our joints naturally breaks down. Gelatin acts as that cushion between bones, making chicken broth an excellent addition to your diet for maintaining mobility.
3. Promotes Gut Health
Your gut will thank you for adding chicken broth to your diet. It’s easy to digest and contains amino acids that help maintain a healthy gut lining. This supports proper digestion and may help with leaky gut syndrome symptoms.
Research has shown that collagen can reduce inflammation associated with digestive problems like irritable bowel syndrome. A happy gut means better overall health!
4. Benefits Skin Health
Want glowing skin? Chicken broth contains collagen, which is famous for improving skin elasticity and reducing wrinkles and dryness. The amino acids help your skin create new cells, giving you a more youthful appearance.
Zinc, a mineral found concentrated in bones and present in chicken broth, has been shown to reduce acne-causing bacteria. One study demonstrated zinc’s ability to reduce the activity of P. acnes bacteria on the skin that can cause breakouts.
5. Strengthens Bones
Chicken broth provides minerals like calcium, magnesium, and phosphorus—all necessary for building and maintaining strong bones. The collagen in broth has been shown to improve bone mineral density as well.
Getting these minerals through food rather than supplements often means better absorption by your body.
6. Aids Weight Loss
Looking to shed a few pounds? Chicken broth is low in calories (typically fewer than 100 calories per cup) but high in protein, making it a great addition to a weight loss diet. It can help keep you feeling full between meals without adding many calories.
Studies show that consuming soup broths before a meal can increase satiety, leading to reduced calorie intake overall. Try drinking a cup before meals to help control portions!
7. Improves Sleep Quality
If you struggle with sleep, chicken broth might be your new bedtime routine. It 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.
Chicken broth also contains magnesium, often called the “relaxation mineral.” It’s required for over 300 enzymatic processes in the body, including synthesizing proteins, transmitting nerve signals, and relaxing muscles—all functions that may promote better sleep.
Nutritional Content of Chicken Broth
A single cup of chicken broth typically contains:
| Nutrient | Amount |
|---|---|
| Calories | 14.9 |
| Protein | 1.6g |
| Fat | 0.5g |
| Carbohydrates | 1.1g |
| Sodium | 923.8mg |
| Sugar | 1.1g |
| Fiber | 0g |
| Saturated Fat | 0g |
Chicken broth is also rich in various vitamins and minerals, including:
- Vitamin A: essential for vision, immune function, and skin health
- Vitamin K: crucial for blood clotting and bone health
- Folate: vital for cell growth and development
- Iron: necessary for healthy red blood cells
- Zinc: important for immune function and wound healing
Is It Safe to Drink Chicken Broth Every Day?
Drinking chicken broth daily can be safe for most people, but there are some considerations to keep in mind:
Potential Concerns with Daily Consumption
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High sodium content: A cup of chicken broth typically contains around 860-920mg of sodium. The American Heart Association recommends consuming no more than 2,300mg of sodium per day (ideally no more than 1,500mg for those at risk of high blood pressure).
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Possible nutrient overload: While chicken broth is nutritious, excessive consumption could potentially lead to an overload of certain nutrients, such as vitamin A and zinc.
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Medication interactions: The nutrients in chicken broth might interact with certain medications, like blood thinners and diabetes medications.
To make daily chicken broth consumption safer:
- Choose low-sodium options or make your own with minimal salt
- Consume in moderation (1-2 cups per day)
- Pay attention to how your body responds and adjust accordingly
- Consult with a healthcare professional if you have underlying health conditions
Simple Ways to Use Chicken Broth
Here are some easy and tasty ways to incorporate chicken broth into your daily routine:
- Drink it straight – Heat up a mug for a soothing morning or evening drink
- Use it in soups and stews – An easy way to boost nutrients and flavor
- Cook grains – Use broth instead of water when preparing rice, quinoa, or other grains
- Make sauces and gravies – Add depth and nutrition to your favorite recipes
- Sauté vegetables – Use broth instead of oil for a lower-calorie option
- Freeze in ice cube trays – Have small portions ready whenever you need them
Chicken Broth vs. Bone Broth: What’s the Difference?
You might hear people talking about bone broth as a superfood. So how does it compare to regular 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 regular chicken broth.
However, research hasn’t found solid 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 that provide similar benefits, but chicken broth doesn’t require the lengthy cooking time.
Best Chicken Broth Recipes
Want to put your chicken broth to good use? Here are some delicious recipes to try:
- Chicken Pot Pie Soup
- Chicken Tikka Masala
- Easy White Chicken Chili
- Lemon Chicken Orzo Soup
- Slow Cooker Chicken Chile Verde
- One-Pot Chicken and Rice Casserole
- Creamy Chicken and Wild Rice Soup
Based on the research and health benefits, chicken broth is definitely worth adding to your regular diet. It supports everything from immune function to joint health, gut health, skin health, bone strength, weight management, and sleep quality.
Whether you drink it straight from a mug or use it as a base for your favorite recipes, chicken broth is a versatile, nutritious addition to any diet. Just be mindful of sodium content and balance it with plenty of other nutritious foods.
Have you tried incorporating chicken broth into your daily routine? We’d love to hear about your experience in the comments below!
Disclaimer: While chicken broth offers many health benefits, it’s not a miracle cure. Always consult with your healthcare provider before making significant changes to your diet, especially if you have underlying health conditions.
What’s the Difference Between Bone Broth and Chicken Broth?
When comparing bone broth and chicken broth, “key differences in nutritional profiles make one a superior choice regarding health benefits,” says Dr. Myers.
Bone BrothBone broth is a nutrient-packed liquid that’s made by simmering animal bones in water with vegetables, spices, and herbs for up to 24 hours — sometimes even longer. During that long cooking time, nutrients from the animal bones, including collagen, calcium, phosphorus, and amino acids, make their way into the liquid. “These nutrients are known for supporting joint health and promoting skin elasticity,” says
Chicken broth is made by simmering chicken meat (and possibly some bones) over a shorter period of time than bone broth. As a result, “it lacks the depth of nutrients and beneficial compounds found in bone broth,” Sabat says.
But that doesn’t mean it’s not nutritious. “Chicken broth is hydrating and contains essential vitamins, minerals, and protein,” Sabat says.One animal study found chicken broth has immune-boosting benefits and is a good option to use when recovering from sickness.
It’s also lighter than bone broth, which may also make it more easily digestible, Myers says.
The health benefits of chicken broth just aren’t as plentiful as you’ll find in bone broth.That said, chicken broth may be easier to come by because it takes a shorter amount of time to make. And DIY chicken broth is best. “Commercial processing of chicken broth can result in a lower nutrient density compared to homemade versions, especially regarding the content of amino acids, vitamins, and minerals,” Myers says. Not to mention, she adds, “boxed broths often contain preservatives and additives like artificial ingredients and have a high sodium content to extend shelf life.”
Is Bone Broth Good For You? – Dr.Berg’s Opinion
FAQ
Is chicken broth good for you to drink every day?
Is chicken broth good for pregnancy?
What is chicken broth used for?
The concentrated chicken flavor it contains adds savory depth to grits, rice, soups, and stews. Sure, you could make homemade broth if you have the time, but store-bought works just as well. Not only is broth great for soups, but it also serves as a rich base for sauces, and is fantastic to cook chicken in.
Does chicken broth hydrate you?
Yes, chicken broth helps hydrate you because it is largely water and contains electrolytes like sodium and potassium, which are essential for maintaining fluid balance. This combination of fluid and electrolytes can help replenish your body, especially when sick or dehydrated.