What are the benefits of chicken broth? Bone broth has some limited research evidence that has shown that it can improve inflammation, gut microbiome, and improve the aging of skin. More research still needs to be obtained to validate all these benefits. People in all cultures centuries ago have been making this for many years.
What are the benefits of chicken broth? iStock- photo credit: MarianVejcik
Chicken broth consists of bones and meat from animal carcasses boiled in hot water. Vinegar, tomatoes, vegetable scraps are added to give flavor and to extract more nutrients from the bones.
Collagen
One of the positive benefits that bone both provide is collagen. Collagen helps repair joint damage and improve arthritis related pain. Bone broths are made with spices like turmeric which can help reduce inflammation in the body. There was a study that showed that turmeric helped to improve knee pain and mobility with people that had osteoarthritis.
Protein
One of the other benefits of bone broth is it is high in protein. One serving of bone broth contains up to 20 grams of protein, but most bone broths contain about 10 grams of protein. Your body needs protein to maintain and build lean muscle mass. The amount of lean muscle mass on your body drives the rate of your metabolism, which is why protein is so important.
Glutamine
Bone broth contains an amino acid which is glutamine. And glutamine can help reduce inflammation throughout the gut. Glutamine helps to maintain the lining and structure of your gastrointestinal tract.
Skin Elasticity
As we age, we lose elasticity in our skin which causes wrinkles and erodes skin elasticity over time. Collagen supplementation and bone broth can help with increasing collagen into your body which can help improve skin elasticity. Drinking bone broth for a couple of days to a week won’t automatically just improve your skin health. You need to consume it over a period of at least 2 months to see some moderate results.
The nutritional profile of one cup of serving of bone broth is the following:
- Calories- 80
- Fat- 0.5 grams
- Protein- 10 grams
- Carbohydrates-5 grams
- Sodium- 450 mg
Negative Effects of Pre-made bone broth.
Some of the risks pre made bone broth is that it is high in sodium. If one cup of serving of bone broth is considered 20% of the daily value for sodium that is considered too high. That is why it is important to choose bone broths that are less than 20% of the daily for sodium. Making your own bone broth at home can reduce your sodium significantly.
Electrolytes
Bone broth also contains electrolytes, and these minerals help to support fluid balance in your body. Some of the electrolytes that are in bone broth are sodium, potassium, and calcium. Electrolytes are important because they help with hydration, muscle contractions and signaling between your brain and nerve cells.
The Bottom Line is the benefits of chicken broth is the improvement of healthy gut microbiome, improvement of joint damage, and improvement of skin elasticity.
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About Author- Obi Obadike
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References
- Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral collagen supplementation: A systematic review of dermatological applications. J Drugs Dermatol. 2019;18(1):9-16.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1954906/nutrients
- Kim MH, Kim H. The roles of glutamine in the intestine and its implication in intestinal diseases. Int J Mol Sci. 2017;18(5):1051. doi:10.3390/ijms18051051
- NIH- https://www.nia.nih.gov/health/osteoarthritis
- Alcock RD, Shaw GC, Burke LM. Bone broth unlikely to provide reliable concentrations of collagen precursors compared with supplemental sources of collagen used in collagen research. Int J Sport Nutr Exerc Metab. 2019;29(3):265-272. doi:10.1123/ijsnem.2018-0139
