Is Turkey Broth Healthy? The Surprising Benefits of This Healing Soup

Turkey broth is an ancient food that has recently gained popularity for its impressive health benefits. Also known as turkey bone broth or turkey stock, this nutritious soup is made by simmering turkey bones and connective tissue in water for an extended period of time. The end result is a mineral-rich, protein-packed broth that contains compounds linked to improved gut health, immune function, joint health and more.

How Is Turkey Broth Made?

Turkey broth is made using the leftover bones cartilage and connective tissue from a roasted turkey. First any remaining meat is removed from the bones. Next, the bones are placed in a large pot and covered with water. Aromatic vegetables like onions, carrots and celery are also commonly added.

The pot is then simmered on the stove or in a slow cooker for 12-24 hours. This long cooking time allows the bones and connective tissue to break down, releasing proteins like collagen, gelatin and amino acids into the water. Once finished, the broth is strained to remove the solids, leaving behind a savory, nutritious liquid.

What Are the Benefits of Turkey Broth?

Promotes Gut Health

There are several ways that regularly consuming turkey bone broth may benefit gut health:

• Reduces inflammation The collagen in turkey broth has been shown to help heal and soothe the intestinal lining. Glycine an amino acid in collagen also exhibits anti-inflammatory effects in the gut.

• Supports gut barrier integrity: The gelatin in turkey broth can reinforce the mucus layer that lines the gut. This helps prevent unwanted molecules from leaching out of the intestines into the bloodstream.

• Improves digestion: Collagen aids the production of stomach acid and digestive enzymes needed to properly break down food. The gelatin in broth also binds to water in the digestive tract, helping move food through the gut.

Boosts Immune Function

The amino acids proline and glutamine in turkey broth support the health of the gut-associated lymphoid tissue (GALT). The GALT contains 70% of the body’s immune cells, so nourishing this tissue is important for overall immune function. Turkey broth is also rich in minerals like zinc that promote proper immune cell activity.

Eases Joint Pain

Collagen makes up the cartilage that cushions joints throughout the body. Consuming collagen-containing foods like turkey broth may help slow cartilage breakdown, reducing painful inflammation. The collagen in turkey broth also provides the building blocks needed to build and repair bone, ligaments and tendons.

Other Benefits

In addition to the main benefits above, early research indicates turkey broth may also:

• Strengthen bones by providing calcium, magnesium and phosphorus
• Promote skin, hair and nail health due to its high collagen content
• Hydrate the body and provide electrolytes like sodium and potassium
• Reduce muscle cramps associated with exhaustion or dehydration

Overall, turkey broth is an ancient food that modern science is now recognizing for its wide array of potential wellness benefits. While more research is still needed, regularly drinking bone broth appears to be a safe and nutrient-dense way to promote whole body health.

Making Your Own Turkey Broth

Want to experience the benefits of turkey broth for yourself? Here’s a simple recipe to try at home:

Ingredients

• Leftover turkey carcass
• 1 onion, chopped
• 2 carrots, chopped
• 2 stalks celery, chopped
• 1 tbsp apple cider vinegar
• 1 bunch parsley
• 1 tsp thyme
• 10 peppercorns
• Water to cover bones

Instructions

1. Place turkey carcass in large pot. Add chopped onion, carrots and celery.
2. Pour in apple cider vinegar and water to cover bones by 1-2 inches.
3. Bring to a boil then reduce heat and simmer for 12-24 hours, skimming any foam that rises to the top.
4. Add parsley, thyme and peppercorns in the last hour of cooking.
5. Remove from heat and strain liquid through a sieve into a large bowl or container.
6. Discard solids and allow broth to cool before storing.
7. Store turkey broth in the fridge for up to 1 week or freeze for several months.

Try using your homemade turkey broth as the base for soups, stews and gravies for an extra nutrition boost. Sipping on a mugful of this mineral-rich broth is also a great way to stay hydrated and nourish your body.

How Often Should You Drink Turkey Broth?

There are no official guidelines for how often to consume bone broth. Many integrative health practitioners recommend drinking 1-2 cups of bone broth 2-3 times per week to benefit gut health. Those with digestive issues or autoimmune conditions may benefit from drinking up to one cup per day.

Be sure to pay attention to how your body responds. Some people report feeling better almost instantly after drinking bone broth regularly, while for others the benefits are more gradual. Finding the frequency and quantity that works for you is key.

Potential Side Effects of Turkey Broth

For most people, turkey broth is very safe with minimal side effects. However, there are a few things to keep in mind:

• Those following low-histamine diets should limit cooking time to reduce histamine levels. Pressure cooking for only 30-60 minutes is best.
• Drink broth in moderation to avoid putting strain on the kidneys from excess sodium and protein.
• Be aware of any food intolerances. For example, onions and garlic in broth can cause issues for those with IBS.
• Turkey broth is not suggested for those with shellfish allergies due to potential cross-reactivity with collagen.

Overall, turkey broth made from scratch using clean ingredients is generally well-tolerated and provides a wide array of health benefits with minimal risk. Listen to your own body and adjust consumption as needed to determine the optimal amount for you.

The Bottom Line

Turkey broth made by simmering bones and connective tissue for 12-24 hours is rich in gut-healing collagen, gelatin, amino acids and minerals. Regularly drinking this nutritious soup has been tied to improved digestion, immunity, joint health and more. While studies are still emerging, more and more integrative health practitioners recommend incorporating bone broths like turkey broth into your routine as a mineral-rich food that may support whole body wellness.

Frequency of entities:
turkey broth: 19
turkey bone broth: 3
gut health: 5
immune health: 3
joints/joint health: 4
collagen: 7
gelatin: 4
amino acids: 3
minerals: 4