Broth, also known as bouillon, is a typical savory liquid made from simmering bones, meats, or vegetables in a pot and extracting most of the flavors from it. It is usually rich in terms of nutrients. This is also used in a variety of culinary processes for its flavors.
The use of chicken bone broth is fairly common in cooking procedures. And in this article, we’ll talk about the chicken bone broth benefits. Read on to know more.
Chicken Bone Broth Recipe
The entire recipe is as follows:
- 4 liters of water
- 2 tbsp of apple cider vinegar
- 1 tbsp of oregano
- About 1–2 kg of chicken bones or leftover meats
- Salt and pepper, to taste
Steps to Follow
- Put all the ingredients together in a bowl and slowly start boiling.
- You can also add vegetables to enhance the flavor.
- Once it has boiled, turn the heat down and slowly simmer for 10-12 hours.
- After 12 hours, strain the liquid and discard the leftovers.
- This can be stored in the freezer for up to 6 months.
Nutrients in Chicken Bone Broth
Bone broth has high nutrient factors, which are very beneficial to our health. It is good for immunocompromised patients also. The nutrients that are present in bone broth are sodium, potassium, calcium, iron, vitamin A & C, polyunsaturated fatty acid, protein, and a negligible amount of cholesterol.
Marrow contains vitamin K2, minerals like zinc, boron, manganese, and selenium, as well as omega-3 and omega-6 fatty acids, which helps in bone development.
These minerals help in improving the immune system of our body. The cholesterol helps to build our muscle protein.
Benefits of Chicken Bone Broth
Chicken bone broth has a tremendous amount of benefits to our health. Below a brief discussion is made.
Protection of Joints
Bone broth has a rich source of gelatin. This gelatin breaks down into collagen, which provides structural support in connective tissue, muscle, and skin. Collagen helps to maintain skin elasticity and reduces spasticity in between joints.
So taking bone broth is an excellent way to keep your joints stress-free. It also reduces the risk of osteoarthritis, rheumatoid arthritis.
Benefits in Osteoarthritis Patients
The people already suffering from osteoarthritis may be benefitted from consuming bone broth. A study shows that people with osteoarthritis lack a specific type of collagen, which is rich in bone broths.
Taking this broth once weekly might decrease joint stiffness, pain, and morning stiffness. It will increase physical function and degree of movement of affected joints. Mostly it reduces joint inflammation and improves lifestyle.
Protection of the Digestive System
A specific amino acid called glutamine is high in bone broths. This glutamine is known to improve gut immunity. They build up the mucosal lining and thereby improves the intestinal barrier. So, for patients with irritable bowel syndrome or irritable bowel disease, this might be a good way to stop your leaky gut.
The amino acid glycine is a safe way to induce sleep in sleep-depriving patients. Sedative drugs can do this trick, but natural ways are always better. A 2015 study in the journal Neuropsychopharmacology states glycine improves sleep, which is relatively high in bone broths.
These reduce fatigue, so rather than taking medicine, bone broth is a safer option.
Weight Loss Hack
Chicken bone broth has high protein content as well as enriched with calories. So drinking this makes the body feel fuller for a longer time and restricts calorie intake. Although it may seem contradictory as there is cholesterol content in the broth, the protein is in a much higher ratio.
You can replace a meal with this broth and notice the absolutely stunning body slimming hack in a few weeks.
Strengthen Your Bones
The phosphorus, calcium, and manganese in chicken bones seep out while making bone broth. This aids in the growth and development of bones. So it is really good for middle-aged and old people alike.
Supports a Healthy Immune System
Bone broth is called a superfood as it is rich in nutrients. This strengthens the immune system, so it is a mandatory drink for people of all ages.
Natural Skin Care
Collagen is a primary ingredient in all skincare products. Many anti-aging skincare products add this collagen in their moisturizer, serum or face cream. But this product can be naturally taken via your food if you are a fan of bone broths.
Bone broth has high collagen content that reduces skin elasticity makes it wrinkle-free and smooth. It is also more efficient if it is absorbed via food rather than applying them directly.
Enhanced Results on Special Diets
Doctors and nutritionists have agreed to the fact that bone broth should be made a must in keto and paleo diets. They are rich in macronutrients and so provide the person with adequate nutrition. It also reduces fatigability and weakness, which is a major risk in any special diet.
Disadvantages of Bone Broth
Bone broth is a rich source of many nutrients, among which protein is one. With the absolute craze going over the world about all its benefits, here are some lesser-known facts.
In some people, especially in children, it can cause glutamate sensitivity. This might result in seizures, headaches, mood swings, hyperactivity, tics over the years in a child.
Luckily this has a simple solution. The longer time the bone broth is simmered, the higher the protein content gets. So to reduce glutamates, which is a protein, all you need is to simmer the broth for a comparatively less amount of time.
Chicken, as the most common poultry in every household, has an amazing role in building up your body. You can use every part of it to make a broth and meet your daily nutritional requirements.
And you can also make your dishes flavorful, like use as a soup base, make a gravy out of it or use to cook stews. We hope this article changes your perspective and succeeds in making bone broth your daily drink.