Caldo de pollo, also known as chicken soup, is a nourishing broth-based soup that has been popular in Latin American cuisines for centuries. This classic soup is made by simmering chicken, vegetables and seasonings together to create a flavorful and comforting dish that has many health benefits.
Nutrition Facts
Caldo de pollo is packed with nutrients from the chicken, vegetables and herbs used to prepare it. Here is the nutrition information for one cup of homemade caldo de pollo (made with chicken breast):
| Nutrient | Amount |
|---|---|
| Calories | 134 |
| Protein | 17 g |
| Carbohydrates | 6 g |
| Fiber | 1 g |
| Fat | 4 g |
| Vitamin A | 18% DV |
| Vitamin C | 15% DV |
| Calcium | 2% DV |
| Iron | 10% DV |
| Potassium | 8% DV |
As you can see, caldo de pollo provides high amounts of protein, vitamins A and C, iron and other important nutrients. The ingredients like chicken, carrots, potatoes and tomatoes make this soup nutritious.
Boosts Immunity
One of the biggest health benefits of caldo de pollo is that it can give your immune system a boost. This traditional soup is commonly turned to for immune support when someone is sick. The combination of chicken, vegetables and seasonings in caldo de pollo provides many vitamins, minerals and antioxidants that support immune function.
For example, ingredients like garlic, onions, carrots and potatoes provide immune-enhancing vitamin C, vitamin B6 and antioxidants. The chicken supplies protein, zinc and selenium to boost white blood cell production. Even the bones used to make the broth deliver minerals like calcium, phosphorus and magnesium that promote immune cell activities.
Studies have confirmed that chicken soup has anti-inflammatory properties that can help reduce cold and flu symptoms. The warm broth also thins mucus, which makes it easier to clear congestion. Overall, caldo de pollo provides a nourishing meal when the immune system needs extra support.
Supports Gut Health
With its soothing broth and fiber-rich ingredients, caldo de pollo is very gut friendly. The broth helps keep you hydrated, while ingredients like potatoes, carrots, celery and onions supply prebiotics. Prebiotics act as fuel for the healthy probiotic bacteria in your gut.
Caldo de pollo is also easy to digest, especially when made with boneless chicken breast or thighs. The vegetables soften during the long simmer, making this soup gentle on sensitive stomachs. Compared to other foods, broth-based soups like caldo de pollo empty more slowly from the stomach. This promotes satisfied fullness rather than an overstuffed feeling.
Traditional caldo de pollo recipes also often include cilantro, garlic and lime juice. These ingredients provide additional gut health benefits. Overall, this soup helps support healthy digestion and may improve gut issues like bloating, stomach pain and irregularity.
Provides Hydration
Staying well hydrated is crucial for health, but this can be difficult when you’re feeling under the weather. Caldo de pollo provides an easy way to get hydrated by supplying flavorful broth along with the moisture from the vegetables.
Having a bowl of this soup helps replenish fluids and electrolytes lost through fever, sweating, vomiting or diarrhea when you’re sick. The warm broth can also help thin out mucus. Keeping up good hydration helps alleviate headaches, fatigue and muscle cramps.
Even when you’re well, caldo de pollo provides a tasty source of hydration. Replacing sugary drinks or plain water with broth-based soups helps you meet daily hydration needs.
Provides Comfort
Chicken soup is known all over the world as a comforting food that provides nostalgia and warmth. The aroma alone can provide soothing feelings of safety and tradition. Studies show the smells from cooking trigger memories and emotions tied to past comfort foods.
The broth is warming and soothing for your throat when you’re congested or coughing. Eating caldo de pollo also evokes memories of being cared for as a child. Being sick can make people feel lonely and afraid, so turning to this traditional dish provides both physical and emotional comfort.
Easy to Eat When Sick
One of the biggest advantages of caldo de pollo is that it requires little chewing, so it’s easy to eat when you’re feeling under the weather. The warm broth helps moisten a sore throat, and drinking it slowly allows the liquid to coat and soothe an upset stomach.
Since this soup is loaded with soft, well-cooked vegetables like potatoes and carrots, you get needed nutrients without chewing difficulty. The chicken also provides a good source of protein to help maintain strength and immunity.
Caldo de pollo is well tolerated, as the seasonings are gentle when sick. You can also control the spiciness and saltiness by adjusting added ingredients like garlic, chili pepper and salt. This soup is a great option when you need easily digestible nutrients.
May Have Anti-Inflammatory Effects
Chronic inflammation is at the root of most diseases, including heart disease, diabetes and autoimmune disorders. Diet choices play a big role in either increasing or decreasing inflammation in the body.
The ingredients in caldo de pollo like chicken, onions, carrots, celery and garlic have demonstrated anti-inflammatory properties. For example, onions and garlic contain sulfur compounds that studies show can inhibit inflammatory factors.
The antioxidants in carrots and celery also help fight inflammation, along with thiamine, niacin and vitamin K. Overall, eating anti-inflammatory foods like the vegetables in caldo de pollo provides health benefits beyond basic nutrition.
Provides Detox Support
Caldo de pollo is the perfect food when your body needs a little detoxing. Staying hydrated with the broth helps flush out toxins and wastes through your lymphatic system and kidneys. The minerals from the bones also assist detoxification enzyme functions.
Onions, carrots and garlic support natural detoxification in the liver, your body’s main detox organ. Their sulfur compounds help the liver deactivate and safely remove toxins. Caldo de pollo also provides glutathione precursors to promote this key antioxidant your liver needs.
Eating light, broth-based foods gives your digestive system a break to rebalance and heal. This soup is ideal after illness, antibiotic use or periods of unhealthy eating when your body needs healthy purification.
Provides Lean Protein
Protein is essential for immune function, wound healing, muscle maintenance and growth and enzyme/hormone production. The chicken in caldo de pollo provides a lean protein source without excess saturated fat.
Using boneless, skinless chicken breast or thighs limits the fat content. One cup of cubed, cooked chicken breast has around 31 grams of protein with just 3 grams of fat. The vegetables add small amounts of protein as well.
Compared to red meat, poultry is less inflammatory for most people and easier to digest when sick. The protein in caldo de pollo helps maintain your strength when ill or convalescing.
Helps Improve Cholesterol Levels
Caldo de pollo made with chicken breast or thigh meat can help lower LDL cholesterol levels in your blood. It provides lean protein without raising blood cholesterol the way red meat often does.
Many of the vegetables in caldo de pollo also improve cholesterol levels. Carrots are rich in soluble fiber that binds to cholesterol and removes it from the body. Onions contain quercetin and other flavonoids that help reduce cholesterol absorption.
Even the broth contributes heart-healthy nutrients like calcium and magnesium that prevent cholesterol precipitation in your arteries. Enjoying caldo de pollo as part of a balanced diet supports healthy cholesterol regulation.
Provides Electrolytes
Electrolytes like sodium, potassium, calcium, magnesium and chloride are essential for proper hydration. They help transport fluids into cells and allow nerve impulses, muscle contractions and heartbeat regulation.
When you’re sick with nausea, vomiting or diarrhea, electrolyte depletion occurs, which can be dangerous. The mineral-rich broth of caldo de pollo helps replenish crucial electrolytes.
The chicken and vegetables also boost electrolyte intake. Carrots, celery and potatoes provide potassium and magnesium. Overall, caldo de pollo helps restore electrolyte balance when you’re dehydrated and deficient.
May Improve Heart Health
Regularly eating caldo de pollo as part of a healthy diet may benefit your heart. It provides antioxidants like beta-carotene that help prevent cholesterol oxidation and plaque buildup in arteries.
Onions contain sulfur compounds and quercetin that help improve cholesterol levels, blood pressure and inflammation – all major factors in heart disease. The soup is also low in heart-harming saturated fat and sodium.
Additionally, nutrients like vitamin K, calcium, magnesium and phosphorus help maintain healthy blood pressure and arteries. Enjoying caldo de pollo provides benefits for heart health.
May Reduce Cancer Risk
A diet high in plant foods like vegetables may help lower your risk of developing cancer. Caldo de pollo provides a variety of antioxidants and nutrients that have anti-cancer effects.
For example, quercetin from onions exhibits anti-tumor properties by inhibiting cancer cell growth. Beta-carotene in carrots reduces oxidative stress in the body that damages DNA. Broccoli contains sulforaphane that helps detoxify carcinogens.
Vitamin C in potatoes and other vegetables supports immune function to detect and destroy cancer cells. The nutrients in caldo de pollo provide beneficial cancer-fighting properties.
Boosts Energy Levels
Caldo de pollo is a great energy-boosting food. The carbs from potatoes and vegetables provide an initial spike in blood sugar to help overcome fatigue. Protein from the chicken gives sustained energy and endurance.
The variety of B vitamins in caldo de pollo also bolsters energy by converting food into fuel. This soup provides a well-rounded source of energy from carbs, protein and essential nutrients.
Additionally, staying well hydrated with the broth keeps energy and concentration levels high. The next time you need an energy lift, warm up some caldo de pollo.
Boosts Weight Loss
As part of a balanced diet, caldo de pollo can support weight loss in several ways. It is low in calories yet high in satiating protein, fiber and water content.
Eating this soup helps curb appetite by slowing digestion and controlling calorie intake. The vegetables provide bulk and fiber without a lot of calories. Additionally, research shows aroma compounds from garlic may help reduce obesity.
Chicken soup is also an excellent food to include in cleanses or detox programs that remove excess fluids and waste. This versatile soup makes a filling, low-calorie meal or snack anytime.
May Lower Blood Pressure
Caldo de pollo contains beneficial nutrients that help promote healthy blood pressure levels. Minerals like calcium, magnesium and potassium relax blood vessels and balance fluids.
Onions provide quercetin that reduces constriction and stiffness in arteries. Carrots are rich in potassium and magnesium to control blood pressure. Even the low sodium broth contributes to healthy blood pressure.
Additionally, staying well hydrated with caldo de pollo ensures smooth blood flow. Enjoying this soup regularly supports heart health by reducing hypertension.
Supports Strong Bones
The minerals found in caldo de pollo make it beneficial for bone health. Phosphorus, calcium and magnesium are all needed to build and maintain strong bones.
Slow-simmering bones to make a mineral-rich broth provides easily absorbed calcium and phosphorus. Onions also contain manganese that assists with bone formation. Vitamin K from leafy greens helps bones utilize calcium.
Enjoying caldo de pollo provides the nutrients you need for optimal bone matrix structure and strength. It helps reduce the risk of osteoporosis and fractures as you age.
Improves Mood
Nutrition can have a big influence on your mood and mental health. Caldo de pollo provides key nutrients and comfort that make you feel happier.
Chicken contains tryptophan needed to produce the mood-boosting neurotransmitter serotonin. Onions and garlic also boost serotonin levels. The broth is soothing and helps you feel cared for.
Eating caldo de pollo also reduces inflammation that can lead to depression when chronic. The nutrients support brain health for clear, positive thinking. This wholesome soup combats anxiety, stress and sadness.
Boosts Skin Health
The vitamins and antioxidants in caldo de pollo nourish your skin from within. Vitamins A, C and E prevent and repair skin damage related to aging and sun exposure.
Beta-carotene from carrots reduces skin inflammation to decrease acne risks. Onion extract improves collagen production for supple skin. The hydrating broth keeps skin looking plump and refreshed.
Since skin reflects inner health, the anti-inflammatory effects of caldo de pollo also provide a healthy glow. Enjoying this nutritious soup regularly helps you achieve clear, youthful skin.
Improves Sleep
Enjoying warm caldo de pollo before bed may help improve your sleep quality. The carbohydrates and tryptophan provide neurotransmitters that promote calmness and sleep.
Drinking a soothing broth relaxes muscles and nerves for restful sleep. Caldo de pollo also hydrates you so trips to the bathroom don’t interrupt sleep. Additionally, the garlic contains compounds that provide sedative effects.
Eating a light, easily digested dinner allows your body to use its nighttime energy restoring you rather than digesting. Caldo de pollo fits the bill of the perfect sleepy-time meal.
Supports Healthy Aging
The wide variety of antioxidants and anti-inflammatory compounds found in caldo de pollo can help slow aging processes. These nutrients protect cells against oxidative damage that leads to disease and accelerated aging.
The minerals in the broth also support brain, bone, heart and immune health as you get older. Even the clean protein helps maintain muscle mass and skin elasticity over time.
Enjoying caldo de pollo provides comfort along with key nutrients that help keep you healthy, energetic and youthful into your later years.
Conclusion
From immune support to heart health, weight control and beyond, caldo de pollo provides an amazing array of health benefits. This nourishing chicken soup is brimming with protein, vitamins, minerals, antioxidants and anti-inflammatory compounds.
As both a comfort food and a medicinal remedy, caldo de pollo has earned its place as a healthy, healing dish. Its easy digestibility also makes it ideal when you’re feeling under the weather or need a rest for your digestive system.
Next time you need warming nourishment or want to tap into the healing power of soup, look no further than the classic caldo de pollo. This versatile soup promotes wellness in nearly every part of your body.