Food & Recipes Health & Wellness

10 Health Benefits of Chicken Soup (Healing Recipe Included)

January 18, 2024

The health benefits of chicken soup are vast and infamous thanks to our Grandmothers who passed down this coveted wellness trick. Many reach for this meal when they come down with the common cold or flu. That being said, a bowl of homemade chicken broth soup can offer more health benefits than just acute illness support.  It’s especially supportive for overall health. It’s a major source of nourishment and has a good balance of nutrients. Chicken soup has been shown to heal many areas of the body.  There are a few steps you can take while making homemade chicken soup to ensure the most nutrients are retained and I’ve written down my recipe to show you how.

Before we get to the most healing chicken broth soup recipe, I wanted to highlight some of the many health benefits you can enjoy when consuming a delicious bowl. We keep a batch of chicken broth soup in our freezer at all times and consume it regularly. It has been a staple in our home both because it’s delicious and all of the benefits it has afforded. Here is a snippet of some of the benefits you can look forward to when you keep chicken soup in your meal rotation.

10 Health Benefits of Chicken Soup


#1: Helps Reduce Common Cold Symptoms:

Most people are aware of it’s benefits during an acute illness like a cold or the flu. There have been a lot of studies to provide the evidence as to why this happens. When you have a cold or an upper respiratory infection, your body will send white blood cells called neutrophils to the site. This is typically the ear, nose and throat area. These white blood cells, while needed and helpful, can create a great deal of inflammation. This inflammation is a healing response but can create some uncomfortable symptoms. Chicken soup has been proven in studies to inhibit rapid migration of the cells to the infection site which will calm some of your symptoms. While we don’t want to completely eliminate our bodies healing response and fighting mechanisms, it can be helpful to calm the system and relieve some symptoms while we allow our bodies to do their thing.

#2: Supports Healthy Weight Management:

Chicken soup is a perfectly balanced meal as it contains sources of complex carbohydrates, proteins and fats all in one dish. This is beneficial for gut motility as well as blood sugar regulation, both of which are important factors when it comes to weight. Eating a proper meal with all required macronutrients can ensure that you will remain fuller longer and less likely to crave or reach for treats between meals. It also contains a good amount of fat from the chicken which is a good thing when it comes to weight loss. Fats support healthy hormones and is needed for every cell found within the body. When you fuel your body properly, you’re most likely to maintain a healthy weight.

#3: Rehydrates and acts as an Electrolyte:

The broth in chicken soup contains a high amount of various minerals, vitamins and nutrients. It also provides the body with a good dose of liquids which can help prevent dehydration and boost mineral status. Chicken soup is the perfect food for times when minerals may be running low such as post-illness, post-exercise, or during times of stress.

#4: Relieves Constipation:

Chicken soup contains a variety of factors that can remedy constipation or slow motility. First off, the hydration from chicken soup helps ensure you are not dehydrated which can result in slow bowel movements. It also contains healthy fats which help lubricate a sluggish digestive system from the inside out. Lastly, chicken soup often contains vegetables which are a good source of dietary fibre. All of these elements together provide a great antidote for a slowed down system.

#5: Heals the Gut:

When chicken soup broth is made with all the bones and connective tissues, it deposits a natural source of gelatin. Gelatin is incredibly beneficial for the gut. It helps reduce gut permeability by healing the junctions within it’s walls. This is otherwise known as “leaky gut” and is a condition that many experience.

#6: Promotes Beautiful Skin, Nails and Hair:

Chicken soup also has a natural source of collagen found within the broth and the meat itself. Collagen is broken down over time and is a building block for our hair, skin and nails. By replenishing this connective tissue, your hair and nails will grow healthier. It will also help plump the skin by supporting healthy collagen production and replenishment.

#7: Supports Healthy Bones:

Chicken soup contains a good amount of Phosphorous, Magnesium, and Calcium. These minerals are all essential building blocks to your bones.

#8: A Good Source of Magnesium:

Magnesium is an essential mineral that is indicated in over 300 biochemical responses found within the human body. Most people are now deficient in this mineral due to stress, poor nutrient intake and the lack of minerals found within our soil which grow our foods. Magnesium deficiency is linked to a number of health issues. By ensuring you are intaking adequate amounts of magnesium, you will receive a number of health benefits.

#9: Promotes Better Sleep:

Chicken soup is a good source of glycine. Glycine is a neurotransmitter which both stimulates and inhibits cells in the brain and central nervous system. It specifically influences sleep and mood. Glycine influences the body to create serotonin which helps produce calmness and good quality sleep.

#10: Reduce Joint Pain and Inflammation:

Chicken soup contains Glucosamine which is a natural compound found in cartilage. It has been found to be a beneficial support for those with osteoarthritis and joint pain. It also helps stimulate natural collagen production which can help heal damaged and injured joints.

Healing Chicken Soup Recipe

When it comes to making chicken soup, it’s important to know that there are certain steps you can take to ensure you’re getting the most nutrients possible. The most important aspect of making a healing soup is to use the whole chicken. The whole chicken ensures that you can getting the high density of nutrients found within the bones, skin, and connective tissues. If you miss this step, you will be forfeiting a whole host of incredible health benefits.

Healthy Chicken Soup

This chicken soup recipe is simple yet ensures there are steps taken to retain all nutrients in the broth. When making chicken soup it's important to use the whole chicken rather than just throwing in pre-cooked chicken breast. The bones, connective tissues, dark and white meat all have their specific health benefits they offer. When you use the whole chicken, your broth will be that much more nutritious.


  • 1 large stock pot
  • 1 cutting board
  • 1 sharp chopping knife


  • 2 whole chickens
  • 2 tbsp olive oil
  • 1-2 onions
  • 7-8 stalks of celery
  • 4-6 carrots
  • 3-4 bay leaves
  • 2 tbsp sea salt
  • 12 cups filtered water


  • chop up onions, celery and carrots
  • add olive oil to the bottom of a stock pot and place on medium heat
  • add vegetables to stock pot and cook down for 5-10 minutes
  • add bay leaves
  • place whole chickens into the stock pot over the vegetables
  • immediately add 12 cups of filtered water
  • add a tbsp of sea salt
  • cover the pot and turn up between medium and high heat, till chicken is cooked through (approximately 30-40 minutes)
  • take chicken out of the stock pot and shred into bite sized pieces
  • add chicken back into the broth and stir
  • add more sea salt to taste

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