Chicken Bone Broth: Benefits + Easy Recipe and Tips
A broth is a staple food in traditional set meals. In fact, it is a staple in even five-star restaurants around the world for various dishes. However, a broth is more than just a bowl of meat, vegetables, spices, and herbs that satiates one’s hunger. Bone broth, whether chicken, beef, or pork, has impressive health benefits. Here’s all there is to learn about beef, pork, and chicken bone broth.
What is Broth?
As mentioned, a broth is an infusion of vegetables, spices, herbs, bones of animals, and meat. It is usually a cheap but nutritious meal often consumed in households. However, a broth is more than just a meal supplement. The broth is an exceptional source of vitamins and minerals that improve digestion and boosts the immune system.
A broth is high in phosphorus, magnesium, and calcium which makes it a great for tooth and bone health. Moreover, a broth is packed in collagen which supports healthy nails, skin, hair, and joints.
Difference Between Broth and Stock
A broth is often mistaken for stock, but both differ in terms of nutrient content. While broth is made by boiling meat in water along with vegetables, herbs, and spices, a stock is made only from boiling bones or cartilage for six to eight hours.
As for its consistency, a stock is thicker than broth, but a broth is more flavorful than stock. While broth is meant to be the sumptuous base for some recipes, a stock is used only as a neutral base.
When it comes to their nutrient content, broth and stock also vary. Stock is more substantial in calories than broth. For example, one cup of chicken stock offers 86 calories, whereas one cup of broth provides 38 calories.
A broth is also higher in protein, fat, and carbohydrate content than stock. It also contains more minerals and vitamins than stock.
Why Consume Broth?
According to Gut and Psychology Syndrome, bone broth improves digestion, immune health, brain health, and allergies. Furthermore, broth increases hair strength and growth, re-mineralizes teeth, and improves digestive issues.
In addition, broth improves connective tissues due to its high glycine and proline content. Both amino acids are essential for the health of the connective tissues like joints and ligaments. Due to its immune-boosting qualities, chicken bone broth is often given to sick family members. Other benefits of broth include the following.
1. Combats Infections
In a study which was published on Chest, chicken bone broth significantly lessens the number of white blood cells present during a respiratory infection. White blood cells proliferate when there is an infection and usually cause symptoms of flu.
2. Heal Leaky Gut
The high amount of gelatin in broth, whether chicken, pork, or beef, heals and protects the mucosal lining in the digestive tract. Moreover, it aids in nutrient digestion. This is why broth is often given as meals for individuals suffering from stomach flu. It is also given to sick individuals with no appetite.
3. Reduces Inflammation and Joint Pain
Bone broth is rich in glucosamine which stimulates new collagen growth. In addition, glucosamine reduces inflammation and pain in joints as well as repairs damaged joints. The anti-inflammatory effect of broth is also in part to the amino acids proline and glycine.
4. Aids Bone Repair, Growth, and Formation
Phosphorus, magnesium, and calcium are minerals that aid in the repair, growth, and formation of the bones. A broth is rich in these minerals.
5. Keeps Nails, Hair, and Skin Strong
Gelatin along with collagen keeps the nails healthy. Moreover, these two compounds keep the hair grow long and healthy. Both these compounds are high in quantities in bone broth.
6. Relaxes the Mind
Apart from its positive effect on the immune system, bone broth is rich in glycine which calms the mind. This is why broth is given to sick individuals as it helps them relax and sleep. It is also a recommended meal for individuals who need to calm the mind before a big exam.
When to Consume It?
As a health boost, consume at least one cup of bone broth each day. You may add one egg and a pinch of salt to the mix.
For individuals suffering from an illness or infection like the flu, consume bone broth each day until the symptoms of the flu withdraw. As for a stomach bug or stomach flu, the bone broth should be consumed immediately as it helps calm the digestive tract and shorten the length of the illness.
Making Chicken Bone Broth
If you want to start making bone broth at home, then here is a simple recipe for chicken bone broth. You will need the following ingredients.
- One whole chicken, preferably organic
- Eight cups of water
- Four to six celery stalks, chopped finely
- One-half white onion, chopped finely
- Three cloves of garlic, chopped finely
- One tablespoon of finely chopped fresh parsley
- One-inch of finely chopped ginger root
- One-half teaspoon of salt, preferably sea salt
- One-half teaspoon of vinegar, preferably apple cider
Once you have prepared the ingredients mentioned above, place all the ingredients in a crockpot. Place it on low heat and allow it to cook for approximately eight to ten hours. The meat should fall away easily from the bones. It is best consumed before bed or for breakfast, and any excess may be stored in the freezer.
If you do not have a crockpot available, then first boil the water and add the vinegar. Add all the spices before placing in the chicken. Set the stove to low heat and let it cook for six to eight hours. Once the chicken is cooked through and the meat falls off the bones, the broth is ready to serve. Depending on preference, egg and salt may be added.
Chicken Bone Broth: Nutrient Content
As mentioned, chicken bone broth is an exceptional source of nutrients, especially for those suffering from stomach flu. Chicken is also the best choice in meat as it contains less cholesterol than beef and pork. Some of the nutrients found in this type of broth include the following.
- Chondroitin Sulfate