A glass can of chicken bone broth with the words "is chicken broth good for you"

Is Chicken Broth Good For You? 9 Magical Health Boosting Benefits

Bone broth’s become popular recently, so I want to look into this and chicken broth specifically and answer the big question: is chicken broth good for you? Or, is it just a load of old hype?

Well, there’s a reason why traditionally chicken soup was given to people when they were ill. It’s not just an old wives tale, it’s because it’s packed full of health benefits and mostly due to the broth base it was made of.

It has everything needed to give the immune system a much-needed boost. But you don’t need to wait until you’re ill to take advantage of this liquid gold. Along with beef broth, I drink chicken bone broth almost every day.

It’s the reason I look so young and dashing with long luscious locks and glowing skin… if you’ve seen my profile picture you’ll realise I’m joking… I’m balding, going grey and no amount of bone broth will save me.

However, I can say, since consuming bone broth for the past 7 odd years, my skin is notably blemish-free, the bags under my eyes have diminished, and I have no joint pain. Not bad for someone who’s 43 and living an active life.

So let’s dig in and see if I can get you drinking bone broth…

What is Bone Broth?

Bone broth is a nutritious liquid made from simmering animal bones, knuckles, connective tissue and sometimes, meat. Cooked for an extended period, this process extracts valuable nutrients like amino acids, collagen precursors, and minerals.

The most common types are chicken, fish, and beef bone broth and are usually cooked with vegetables and herbs to add flavor.

This broth differs from regular stock due to its long cooking time, often exceeding 24 hours. This extended period allows for a fuller extraction of nutrients. Homemade versions often include apple cider vinegar, which helps break down the bones, releasing more nutrients.

Bone broth is known for its health benefits, which include supporting gut health, joint, and skin health. It’s a rich source of amino acids like glycine, which aid in healthy digestion and immune system support.

Whether made at home or bought in stores, bone broth offers a simple, nutrient-dense addition to any diet.

The Health Benefits of Chicken Broth

Chicken broth isn’t just a base for soups; it’s a powerhouse of health benefits. Rich in nutrients and low in calories, it offers a range of advantages for not only overcoming health problems but thriving in life. Let’s take a look at the benefits of bone broth:

1. Boosts Overall Health

Chicken broth is a simple yet effective way to boost overall health. It’s packed with amino acids, minerals, and vitamins essential for a healthy body. Regular consumption can strengthen the immune system, making it easier to fight off colds and flu.

The rich nutrient content also supports the maintenance of healthy skin and promotes efficient digestion. Moreover, chicken broth’s hydrating properties and electrolytes make it ideal for recovery from illness or intense physical activity.

2. Eases Joint Pain

Chicken broth is a natural aid in alleviating joint pain, thanks to its content of gelatin. These compounds break down into amino acids like glycine and proline, which are essential for your body’s collagen production, and crucial for joint health.

As we age and our natural collagen production diminishes, joint discomfort can increase. Consuming chicken broth provides the ingredients necessary for rebuilding and fortifying joint tissues. Additionally, its amino acids have anti-inflammatory properties, helping to reduce joint pain.

Regular inclusion of chicken broth in your diet may lead to better joint mobility and less discomfort, offering relief for conditions like arthritis.

3. Improves Digestion

Chicken broth significantly boosts digestive health, particularly benefiting the gut lining. Its gelatin, derived from collagen, is crucial for reinforcing the intestinal lining. This is key in combating and preventing leaky gut syndrome, a condition where the gut lining is compromised.

Moreover, chicken broth is a source of glutamine, an amino acid that plays a vital role in maintaining the integrity of the gut lining. Glutamine helps reduce inflammation in the digestive system, especially in the small intestine, ensuring its proper functioning.

Additionally, gelatin assists in breaking down proteins and fats, streamlining digestion and making it easier on your system. By regularly consuming chicken broth, you support the production of stomach acid through its amino acid content, including glycine, vital for optimal digestion.

Thus, chicken broth is not just comforting for the stomach but actively supports a healthy and efficient digestive tract.

4. Strengthens Immune System

Chicken broth is a traditional go-to remedy for colds and flu for good reason. It plays a vital role in strengthening the immune system. Rich in minerals like zinc, calcium, and magnesium, chicken broth enhances the body’s ability to fight infections.

The amino acids present, such as arginine, have immune-boosting properties. They help reduce inflammation and improve the body’s immune response. Additionally, the broth’s warm and soothing nature helps in clearing nasal congestion and can ease respiratory symptoms.

Regularly consuming bone broth, therefore, not only provides comfort but also supports the body’s natural defenses against common illnesses.

5. Enhances Skin Appearance

Chicken broth can be a natural elixir for improving skin appearance. Its high collagen content directly benefits skin elasticity and hydration. Collagen is a key protein that keeps skin looking firm and youthful.

As we age, our body’s collagen production decreases, leading to wrinkles and dryness. Regular consumption of chicken broth, with its collagen and amino acids, helps in maintaining the strength and suppleness of the skin.

Additionally, the presence of minerals like zinc contributes to skin repair and regeneration. Incorporating chicken broth into your diet can thus aid in achieving a healthier, more radiant complexion.

6. Promotes Better Sleep Quality

Chicken broth can be a surprising but effective aid in promoting better sleep. It contains the amino acid glycine, which has been shown to improve sleep quality. Glycine works by supporting the nervous system and acting as a calming neurotransmitter, making it easier to fall and stay asleep.

Moreover, the comforting and warming effect of sipping hot chicken broth can provide a sense of relaxation and well-being, setting the stage for a restful night. Including chicken broth in your evening routine can be a simple and natural way to encourage deeper, more restorative sleep.

7. Helps in Muscle Maintenance

Chicken broth is an excellent support for muscle maintenance, especially important for active individuals or those recovering from injury. It’s a natural source of protein, providing the building blocks – amino acids – necessary for muscle repair and growth.

These amino acids, such as glutamine, are vital for muscle recovery and maintaining lean muscle mass. Additionally, the broth’s nutrient-rich composition supports overall body strength and endurance and helps build muscle.

Regular consumption can aid in muscle preservation, especially in older adults, helping to combat age-related muscle loss. Incorporating chicken broth into a balanced diet can thus be beneficial for both muscle health and physical performance.

8. Great for Hydration and Recovery

Chicken broth is an excellent source of hydration and plays a crucial role in recovery, particularly after illness or intense physical activities. It’s a natural source of electrolytes like sodium, potassium, and magnesium, which are essential for maintaining fluid balance in the body.

These electrolytes aid in rehydrating more effectively than water alone, especially after excessive sweating or during bouts of illness that can deplete the body’s fluids.

The warmth and easy digestibility of chicken broth also makes it comforting to consume, aiding in quick recovery and replenishment of essential nutrients lost during physical exertion or sickness.

9. Aids in Weight Management

Chicken broth can be a valuable tool in weight management strategies. It’s low in calories yet high in protein, which helps in creating a sense of fullness and reducing overall calorie intake. This can be particularly beneficial for those looking to lose or maintain weight.

The protein in chicken broth also aids in stabilizing blood sugar levels, preventing the spikes and crashes that can lead to overeating. Additionally, the broth’s rich nutrient profile supports a healthy metabolism, essential for efficient calorie burning.

Incorporating chicken broth into a balanced diet can thus be an effective and nourishing way to support weight management goals.

Chicken Broth Nutrition

As you can see above, there are plenty of great reasons for drinking bone broth. And, reason is because it’s packed full health boosting nutrients such as:

  1. Collagen: Provides the basis for gelatin, which is formed during the cooking process.
  2. Gelatin: Contains important amino acids like glycine, proline, and hydroxyproline.
  3. Amino Acids: Including glycine, proline, arginine, and glutamine, which are vital for various bodily functions.
  4. Minerals:
    • Calcium: Essential for bone health.
    • Phosphorus: Important for bones and teeth, as well as energy production.
    • Magnesium: Involved in over 300 biochemical reactions in the body.
    • Potassium: Crucial for muscle function, nerve signaling, and heart health.
    • Sodium: Essential for fluid balance and nerve transmission.
    • Zinc: Important for immune function, wound healing, and DNA synthesis.
    • Iron: Essential for the formation of hemoglobin and certain enzymes.
  5. Vitamins:
    • Vitamin A: Important for vision, immune function, and skin health.
    • Vitamin K2: Plays a role in bone metabolism and blood clotting.
    • Vitamin B6 (Pyridoxine): Involved in brain development and immune function.
    • Vitamin B12: Necessary for red blood cell formation and neurological function.
    • Riboflavin (B2): Important for energy production and cellular function.
    • Niacin (B3): Aids in digestion, skin health, and nervous system function.
  6. Chondroitin Sulfate & Glucosamine: Compounds that may support joint health.
  7. Hyaluronic Acid: Beneficial for skin health and joint function.

Although there are numerous health benefits of bone broth, there are a small minority that have side effects. Especially those that are prone to allergies. I cover the side effects of bone broth and how to overcome them so you can still take advantage of this nutritious liquid.

How to Consume Chicken Bone Broth

Incorporating chicken bone broth into your diet is versatile and straightforward. You can enjoy it as a warm, soothing drink, especially comforting during colder months or when feeling under the weather.

Simply heat it up, and to add more flavor, you can season it with herbs, spices, or a pinch of salt.

Chicken bone broth is a versatile ingredient and serves as a nutritious base for soups and stews. It packs a punch and takes recipes like chicken noodle soup or vegetable stew to new levels.

For a more creative approach, use it in place of water when cooking grains like rice or quinoa, infusing them with extra nutrients and flavor.

If you’re into meal prepping, chicken bone broth can be frozen in ice cube trays and stored for future use. These broth cubes are convenient for quick meal enhancements, like sautéing vegetables or deglazing a pan.

Incorporating chicken bone broth into your daily routine can be as simple as drinking bone broth as a replacement for your morning cup of tea or coffee with a warm mug of broth.

This habit will give you a nutritional boost and set you off on the right foot to smash the day.

How to Make Your Own Chicken Broth

Making bone broth is simple and rewarding. Here’s an easy recipe to help you create a flavorful and nutritious homemade chicken broth:

  1. Gather Ingredients:
    • Chicken bones (carcass from a roasted chicken is great)
    • Optional Apple Cider Vinegar
    • Optional Vegetables: Onion, carrots, celery
    • Optional Herbs: Parsley, thyme, bay leaf
    • Optional: Garlic, peppercorns
    • Cold water
    • Salt (to taste)
  2. Prep the Ingredients:
    • Roughly chop the vegetables; no need to peel.
    • Break the chicken carcass into smaller pieces to fit in the pot.
  3. Combine in a Large Pot:
    • Place the chicken bones, vinegar, vegetables, herbs, and optional ingredients in a large pot.
    • Cover with cold water (about 2-3 inches above the ingredients).
  4. Slow Cook:
    • Bring to a gentle boil, then reduce the heat to a simmer.
    • Skim off any foam/scum that rises to the top.
    • Simmer uncovered for anywhere between 4-48 hours – the more of that goodness you’ll wring out.
  5. Strain:
    • After simmering, remove from heat.
    • Strain the broth through a fine-mesh sieve to remove solids.
  6. Cool and Store:
    • Allow the broth to cool.
    • Pour into containers.
    • Store in the fridge for up to 5 days or freeze for longer storage.
  7. Use or Enhance:
    • Use it as a base for chicken stock, soups, and sauces, or drink it warm.
    • For extra flavor, season with salt or add herbs and spices.

If you have a slow cooker, you can follow the same procedure. Or, if like me you have a pressure cooker (I love my pressure cooker), you can slash the cooking time. For example, the equivalent of 12 hours in a pan or slow cooker would be 4 hours and 24 hours would be 8 hours.

Jim hugging his pressure cooker
Me showing my love to my pressure cooker

Pre-made Chicken Broth: Buyers Guide

When choosing online or store-bought chicken broth, it’s important to choose a quality product. First, check the ingredient list. Look for broths made with real chicken and natural ingredients, avoiding those with artificial flavors or preservatives. The simpler the ingredient list, the better.

Organic and free-range options may offer higher nutritional value and ethical benefits. Additionally, check for any additives like MSG, and choose broths that align with any dietary restrictions, such as gluten-free. Remember, a good chicken broth should have a rich, natural flavor and be versatile for cooking.

Some online suppliers offer high-quality bone broth that is equally as good as you’d make at home. Here are a few options:

Conclusion: Is Chicken Broth Good For You?

As far as I’m concerned, that’s ‘case closed’. And I hope that’s confirmed any doubts and answered the burning question: is chicken broth good for you?

As we’ve seen, it helps with everything from joint to skin to gut health. It boosts your immune system, aids your digestion, hydration, your muscle maintenance, and even helps with weight loss and management. And, just to top it off, it improves sleep quality…

…Boom – if pharma could bottle this stuff up and patent it, they could make billions.

Fortunately, all you need are some very cheap bones, water, and veggies if you want and you can knock up this magic liquid yourself.

Or if that’s too much effort, pop down the store or order some online to get delivered to your door. Either way, drink bone broth and your body, hair, skin, and joints will thank you.

If you’re interested in more natural ways to boost your skin health, have you considered using tallow for your skin? You may be surprised that this simple animal fat can work in harmony with your skin using minimal ingredients compared to the expensive magic potions we’re sold these days.

That’s it, have a nutritious day!


Is drinking chicken broth everyday good for you?

Yes, drinking chicken broth daily can be beneficial for health. It’s a low-calorie source of essential nutrients and various amino acids, supporting joint, gut health, and immune health. However, balance is key. Ensure your diet includes a variety of other foods to meet all nutritional needs.

Is it OK to drink straight chicken broth?

Absolutely! Drinking straight chicken broth is not only safe but also healthy. It’s a comforting, nutrient-rich drink that can be enjoyed on its own. Many people drink it for its soothing properties and to reap its health benefits, especially during cold weather or when feeling unwell.

Is a chicken broth diet healthy?

While chicken broth has many nutritional benefits, a diet solely based on it isn’t balanced. It lacks sufficient calories, fiber, and essential nutrients found in whole foods. For a healthy diet, chicken broth should be included as part of a varied and balanced eating plan, complementing other food groups.

Is chicken broth hydrating?

Yes, chicken broth is hydrating. It contains water and electrolytes, like sodium and potassium, making it a good option for maintaining hydration. This is particularly beneficial during illnesses like colds or flu, or after physical activity, when hydration is crucial for recovery and overall health.

Similar Posts