Broth, a simple liquid traditionally made by simmering meat, bones, or vegetables in water, has long been a comforting staple during times of illness. This warm, savory drink serves as a gentle source of nourishment when a full meal is unappealing or difficult to stomach. Its tradition across many cultures as a restorative food highlights its appeal and benefits for the unwell.
The Immediate Benefits of Warm Liquids When Ill
Consuming any warm liquid offers immediate, physiological comfort that aids the body’s response to infection and discomfort. The warmth of the broth feels soothing on a raw or sore throat, providing temporary relief as it is swallowed. Steam rising from the hot liquid helps to moisten nasal passages and loosen thick mucus, easing congestion and improving nasal airflow.
When fever, nausea, or general malaise reduces the desire to eat, broth offers a palatable way to take in energy and support the body. The digestive system is often stressed during illness, but the liquid nature of broth makes it easy to process. This allows a person to absorb small amounts of calories and nutrients without taxing the stomach, which is simpler than trying to break down solid foods.
Comparing Chicken, Bone, and Vegetable Broths
The choice of broth depends on the specific needs of recovery, as each type offers a distinct nutritional profile. Traditional chicken broth, often made from meat and bones simmered for a short period, is prized for its lightness and high concentration of easily digestible compounds. It is a gentle, restorative option that is well-tolerated even with a sensitive stomach or severe nausea.
Bone broth, whether made from chicken or beef, is simmered for an extended period (often 12 to 24 hours) to extract a higher content of specific compounds. This process pulls out large amounts of collagen and gelatin, along with a denser mineral profile, including calcium, magnesium, and phosphorus. Beef bone broth typically contains more of these dense minerals, making it a source for deeper, long-term nourishment.
Vegetable broth, made solely from simmering vegetables and herbs, contains an array of vitamins (such as A and C) and minerals like potassium. It is naturally low in calories and fat while providing beneficial antioxidants. While it lacks the protein and amino acids found in animal-based broths, vegetable broth is an excellent, easily digestible source of micronutrients and fluid.
Considering these profiles, traditional chicken broth is often considered the best choice for the initial stages of acute sickness because of its superior digestibility and mild flavor. For a more intensive recovery and gut support after the worst symptoms have passed, bone broth’s richer amino acid and gelatin content offers a substantial boost.
Broth’s Role in Hydration and Symptom Management
Staying hydrated is a concern during illness, especially with symptoms that cause fluid loss like fever, sweating, vomiting, or diarrhea. Broth provides a dual benefit for hydration because it is a liquid that also contains electrolytes, primarily sodium and potassium. These minerals are necessary for maintaining fluid balance and helping cells absorb water more effectively than plain water alone.
Certain components in broth also act on the body to reduce symptoms beyond simple hydration and warmth. Chicken broth, for instance, contains compounds like the amino acid carnosine, which may reduce the inflammatory response associated with respiratory tract infections. This anti-inflammatory action helps to lessen common cold symptoms like a runny nose and congestion.
The gelatin released from bones in bone broth breaks down into amino acids like glycine and glutamine, which support the health of the gut lining. Since a large portion of the immune system is located in the gut, supporting this barrier is an important aspect of recovery. The steam from the warm liquid also helps to thin mucus, making it easier to expel and clearing the airways.