The science behind chicken soup
The Science Behind Chicken Soup: Does It Help When You’re Sick?
It’s that time of year again with everyone falling ill in our household to every bug that seems to surface. With the onset of winter, as a clinical nutritionist, these are two things I am making weekly in my household. The first is chicken bone broth, I have the slow cooker on almost every night churning pot after pot of this liquid gold out.
The base of a good chicken soup is the broth or stock, this alone is a nutritional powerhouse!
Bone broth is a nutrient-dense elixir made by simmering animal bones and connective tissues over a long period, allowing a wide array of essential nutrients to be released into the broth. This traditional practice not only enhances the flavor but also provides a powerhouse of health benefits for your body.
Collagen and Gelatin:
Rich in these vital proteins, bone broth supports the repair and maintenance of the gut lining. This is especially important for a healthy immune system, as a well-functioning gut acts as a barrier against harmful pathogens while promoting better digestion and nutrient absorption.
Amino Acids for Healing:
Bone broth is packed with essential amino acids like glycine, proline, and glutamine. These play a key role in reducing inflammation, boosting immune function, and facilitating tissue repair. Whether you’re recovering from illness or managing chronic inflammation, these amino acids offer critical support for overall health.
Minerals for Strong Bones and Metabolism:
The slow simmering of bones releases important minerals such as calcium, magnesium, potassium, and phosphorus, all of which are crucial for maintaining bone health, supporting muscle function, and regulating metabolic processes. What’s great is that these minerals become more bioavailable, meaning your body can absorb and use them more effectively.
Vitamins and Antioxidants:
By adding vegetables and herbs to the broth, you can enrich it with vitamins A, C, and K, along with antioxidants. These nutrients help combat oxidative stress, support immune health, and contribute to overall well-being. The added herbs and veggies make bone broth not just nutritious but also more tailored to specific health goals.
Bone broth is more than just a comforting soup—it’s a restorative, nutrient-packed solution that can be incorporated into your daily routine to support gut health, immunity, and overall wellness
So how does bone broth alone help build your immunity?
Gut health and immunity
A significant portion of the immune system resides in the gut. The collagen and gelatin in bone broth help maintain the gut lining’s integrity, preventing the leakage of harmful substances into the bloodstream. This support for gut health is critical for a robust immune response.
Anti-Inflammatory Properties
Chronic inflammation can weaken the immune system, making it more susceptible to infections. The amino acids in bone broth, such as glycine and arginine, have anti-inflammatory properties that can help reduce inflammation and support immune function.
Hydration & nutrient absorbtion
Staying hydrated is crucial for maintaining a healthy immune system. Bone broth is an excellent source of hydration, providing fluids along with electrolytes that support cellular function. Moreover, the nutrients in bone broth are easily digestible and absorbable, ensuring your body gets the maximum benefit.
How Chicken Soup Helps Alleviate Cold Symptoms
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Anti-Inflammatory Effects: Research suggests that chicken soup has mild anti-inflammatory properties, which may help reduce symptoms associated with respiratory infections. The hot broth can also clear nasal congestion and improve mucus flow, providing relief from cold symptoms.
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Amino Acids and Respiratory Health: Cysteine, an amino acid found in chicken, is chemically similar to acetylcysteine, a medication prescribed for bronchitis. This compound helps thin mucus in the lungs, making it easier to clear congestion.
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Comfort and Psychological Well-being: The comfort of a warm bowl of chicken soup has a placebo effect, fostering a sense of well-being and helping individuals feel cared for, which can positively influence recovery.
The Umami Factor: Enhancing Nutrient Intake
Umami, the savory fifth taste, plays a key role in the appeal of chicken soup. Glutamate, an amino acid found in chicken and many vegetables, contributes to the umami flavor, making the soup more palatable. This enhanced flavor encourages greater consumption, ensuring the intake of vital nutrients and fluids during illness.
Chicken Soup for Gastrointestinal Issues
While chicken soup is often hailed as a remedy for respiratory issues, its healing properties go beyond just soothing colds. It plays a significant role in supporting gastrointestinal health as well. The gentle warmth and easily digestible protein in the broth make it an ideal choice for those experiencing digestive discomfort, such as nausea or diarrhea.
The light, nourishing nature of chicken soup helps to calm the digestive tract, offering relief from inflammation and irritation. It also provides a hydrating boost, which is especially important during episodes of gastrointestinal upset when dehydration can become a concern. By delivering essential nutrients and fluids in a form that’s easy on the stomach, chicken soup can be a valuable ally in restoring digestive balance and promoting recovery during times of illness.
A Holistic Approach to Illness
Chicken soup may not be a miracle cure, but it offers a range of scientifically supported benefits that can help the body during illness. Its combination of hydration, essential nutrients, mild anti-inflammatory effects, and psychological comfort make it a valuable remedy.
As a clinical nutritionist, I often recommend chicken soup as part of a holistic approach to managing illness. Backed by both tradition and science, this simple dish provides substantial support to the immune system and overall well-being during times of sickness.