Have you ever wondered why your grandma insists on making you chicken broth when you’re feeling under the weather? Is it just an old wives’ tale or is there actual science behind this age-old remedy? Well I’ve done some digging, and turns out, there’s a reason chicken broth has earned its nickname as “Jewish penicillin” – it actually works!
The Magic of Chicken Broth: More Than Just Warm Liquid
When I’m sick, nothing feels better than wrapping my hands around a steaming mug of chicken broth. That warm, savory liquid somehow makes everything feel a little less awful. But it’s not just in my head (well, not entirely anyway). Science has some interesting things to say about why chicken broth makes us feel better.
The Hydration Hero
One of the simplest but most important benefits of chicken broth is hydration. When you’re sick, especially with a fever or stomach issues, you can get dehydrated really quick. Chicken broth is primarily water, which helps replenish lost fluids. But unlike plain water, it has:
- A pleasant taste that makes you want to drink more
- Electrolytes that help your body retain the fluid
- Sodium that helps with fluid retention (924mg per cup!)
As my mom always says “You can lead a sick person to water but you can’t make them drink it.” But broth? That’s another story!
Electrolyte Powerhouse
Speaking of electrolytes, chicken broth is packed with them:
- Sodium
- Potassium
- Chloride
- Phosphorus (especially in bone broth)
These minerals are crucial when you’re sick because fevers and tummy troubles can deplete your body’s electrolyte stores. Having proper electrolyte balance helps your nerves and muscles function correctly, which is why you often feel less fatigued after sipping some broth.
The Scientific Evidence: Not Just Grandma’s Opinion
In 2000, researchers at the University of Nebraska Medical Center conducted what’s now become a famous study on chicken soup They found that chicken soup actually inhibited neutrophil chemotaxis – which is fancy science talk for “it helped decrease inflammation temporarily”
The researchers even revisited their study in 2021 and confirmed that “what we did in the laboratory was actually very rigorous… What our work shows is that there are ingredients in common foodstuffs that might have anti-inflammatory actions.”
This anti-inflammatory effect explains why chicken broth can help you breathe easier when you’re congested. When you’re sick with a cold, white blood cells called neutrophils rush to your throat, causing inflammation and that awful stuffy feeling. The compounds in chicken broth slow down this neutrophil migration, reducing swelling and making it easier to breathe and swallow.
Breaking Down the Healing Components
The Amino Acid Advantage
Chicken broth contains important amino acids that support your immune system. The most notable one is cysteine. This amino acid is chemically similar to a medication prescribed for bronchitis and respiratory infections! When you simmer chicken, this compound gets released into the broth.
Another important amino acid found in chicken broth is glutamine, which is basically fuel for your immune cells and crucial for gut health (which often takes a hit when you’re sick).
The Steam Factor
Never underestimate the power of steam! The heat from chicken broth:
- Opens up airways
- Reduces congestion
- Improves function of cilia (tiny hairs in your nose that help block germs)
- Has mild anti-inflammatory effects
- Relaxes muscles
- Soothes sore throats
- Dilates blood vessels to increase blood flow
I’ve personally found that just inhaling the steam while the broth is cooking can help me breathe better when I’m congested.
Bone-Deep Benefits
If you make your broth with chicken bones (which you should!), you get even more healing goodness:
- Collagen: Breaks down into gelatin during cooking
- Gelatin: Supports gut health and improves digestion
- Bone marrow: Contains immune-boosting compounds
- Glucosamine and chondroitin: Help repair connective tissue and reduce inflammation
These components are especially concentrated in broths that simmer for long periods, like traditional bone broth.
The Veggie Factor: Not Just Chicken Doing the Heavy Lifting
Traditional chicken broth recipes include vegetables like carrots, celery, and onions. These aren’t just for flavor – they’re nutritional powerhouses:
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Carrots: Rich in vitamin A, which is critical for immune system health and for the cells lining your GI tract (your body’s first line of defense). A 2021 study even found that carrot extract was helpful for rhinovirus!
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Onions and garlic: These alliums have been researched for their antiviral and anti-inflammatory properties. A 2023 study showed that elderly people who consumed daily onion and garlic extracts were better able to fight off infectious respiratory diseases.
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Herbs and spices: Parsley, thyme, bay leaf, and others add antioxidants and additional anti-inflammatory compounds.
The Psychology of Chicken Broth: Comfort in a Cup
Let’s not discount the psychological comfort of chicken broth. There’s something deeply soothing about someone making you homemade soup when you’re sick. This “care factor” triggers positive emotions that can actually support healing.
The placebo effect is real, and powerful! If you’ve got memories of mom tucking you in with a bowl of chicken soup and promising you’ll feel better, those words might still be working their magic today.
As one health expert put it: “Recovering from an illness is usually part physical and part mental, so even if the data around the benefits of chicken soup is not extensive, there is something to be said about curling up with a warm bowl of soup when you’re under the weather.”
Homemade vs. Store-Bought: Which Is Better?
While any chicken broth can offer benefits, homemade is typically considered superior for a few reasons:
- Higher nutrient content
- No artificial additives
- Control over sodium levels
- Fresher ingredients
- More gelatin (from slow-simmered bones)
If you don’t have time to make your own (because, let’s be real, who has energy to make soup when they’re sick?), look for low-sodium, organic options at the store. Or try adding your own fresh or frozen veggies to boost the nutrient content.
How Much Should You Drink When Sick?
There’s no magic number, but aiming for several cups of chicken broth per day can be beneficial when you’re sick. I like to keep a thermos of it nearby and sip throughout the day rather than chugging a huge amount at once.
Listen to your body – it’ll tell you how much you need!
DIY Immune-Boosting Chicken Broth Recipe
Want to make the ultimate healing chicken broth? Here’s my go-to recipe:
Ingredients:
- 1 whole chicken (or 3-4 pounds of bone-in chicken parts)
- 2 onions, quartered
- 4 carrots, roughly chopped
- 4 celery stalks, roughly chopped
- 6 garlic cloves, smashed
- 1 tablespoon fresh ginger, sliced
- 2 bay leaves
- 1 tablespoon whole peppercorns
- 2 tablespoons apple cider vinegar (helps extract minerals from bones)
- Fresh herbs (thyme, rosemary, parsley)
- Water to cover
Instructions:
- Place all ingredients in a large pot or slow cooker
- Cover with cold water (about 12 cups)
- Add apple cider vinegar and let sit for 30 minutes (this helps extract nutrients from the bones)
- Bring to a boil, then reduce to a simmer
- Skim off any foam that rises to the top
- Simmer for at least 4 hours (or up to 24 for bone broth)
- Strain and store
FAQs About Chicken Broth Benefits
Can chicken broth actually cure a cold or flu?
No, chicken broth doesn’t “cure” colds or flu, but it can significantly alleviate symptoms and support your body’s natural healing processes.
Is chicken broth safe for everyone?
Generally yes, but people with sodium restrictions should opt for low-sodium versions. Those with chicken allergies should obviously avoid it, and people with histamine intolerance might react to long-simmered bone broths.
What’s the difference between chicken broth, stock, and bone broth?
- Chicken broth: Made with meat and bones, lighter flavor
- Chicken stock: Made primarily with bones and cartilage, richer and more gelatinous
- Bone broth: Similar to stock but simmered for much longer (12-24+ hours)
Can chicken broth help with digestive issues?
Yes! The gelatin and collagen can support gut health and may help soothe digestive issues like leaky gut syndrome or irritable bowel syndrome (IBS).
Can vegetarians get similar benefits from vegetable broth?
Absolutely! Vegetable broth offers similar hydration and electrolyte benefits. Choose one rich in veggies and herbs for maximum nutrients.
The Bottom Line
While chicken broth might not be a miracle cure, its combined benefits of hydration, electrolytes, amino acids, anti-inflammatory properties, and psychological comfort make it a valuable ally when you’re feeling under the weather.
So next time you’re sick, don’t hesitate to reach for that steaming mug of broth. Your grandma was right all along – chicken broth really does help you feel better!
Do you have a favorite chicken broth recipe or memory of being comforted by chicken soup when sick? I’d love to hear about it in the comments below!
No-nonsense Nutrients: Another Reason Chicken Soup Is Good for You
Chicken noodle soup is a great source of vitamins, minerals and provides a healthy amount of carbohydrates and fat, too. Each of the ingredients plays a unique role, answering how does chicken soup helps a cold. We’ll break them down one by one in the next section.
Noodles in Chicken Soup
Tradition calls again for noodles in chicken soup, but we also applause variations with rice, potatoes, quinoa, and more. All of these provide carbohydrates, the body’s preferred source of energy. Carbs help you feel full and satisfied (another reason chicken noodle soup is comfort food). Being cooked in broth also makes them more digestible, helping your body focus its energy instead on fighting infection.
There’s a reason you don’t feel like eating when you’re sick. Partial loss of taste is a common symptom you might not think about. Eating chicken soup when you’re sick can help. The salt and seasonings in soup are flavor enhancers that tantalize your taste buds more than plain water can. That may be one of the reasons soup is effective—you’re likely to keep eating it.
What’s more, seasonings provide medicinal value as well. Salt has electrolytes to help your body balance and maintain fluids, something important when you’re running a fever. Herbs like parsley and basil add an extra dose of antioxidants.
Interestingly, spices can help break up congestion, too. Pungent flavors like black pepper, garlic, hot curry powder, ginger, cayenne, and other hot peppers can break through to help you breathe better.
Even toppings can add to why chicken soup is good for you. Cheese crisps and crunchy interest and a bit of extra protein. Crusty bread or rolls have the carbs to settle your stomach and feel comfortably full.