As the cold weather months bring a fall breeze, soothing soups offer cozy comfort and health benefits. Whether you’re fighting a cold or simply trying to stay warm, certain soups deliver the right kick to jumpstart your immune system.
Your diet plays a major role in your immune system and overall body health. Some soups contain vital nutrients and micronutrients. These nutrients improve the function and production of immune cells and antibodies within your body.
Consuming an immune-boosting soup can help you fight off illnesses such as the cold and flu. And they might even keep you from getting sick during the cold weather months.
Chicken Soup
The ingredients in traditional chicken soup that is made with carrot, chicken, celery and onions contain key nutrients for immune health. These ingredients contain vitamin A, vitamin C, antioxidants, protein and zinc. The nutrients maintain healthy immune function by supporting cell growth and antibody production.
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Warm chicken soup is also easy on your digestive system, which can be soothing when you have an irritated stomach or an illness such as gastritis.
However, canned soups can be high in sodium and preservatives, which could upset your stomach. So, it’s best to cook this easy-to-make soup from scratch to have more control over the ingredients that go into it.
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Garlic Clove Soup
Often hailed as a flu-fighting food, garlic clove soup is a major immune booster. This creamy and earthy soup is made with sauteed and roasted garlic cloves. It can be made as a calorie-light broth or thickened with cream or potatoes. Garlic provides key nutrients that aid your immune system's functions.
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This soup contains Vitamin C, B6 and alliin, a compound lauded for its medicinal properties. Vitamin C helps your body increase its production of white blood cells, helping you fight against infections.
Garlic supports the production of immune cells and delivers anti-inflammatory effects. The main properties of alliin reduce with cooking heat, so the more garlic you add to the soup, the healthier it is.
According to a study published in the Journal of Clinical Nutrition, garlic extract is associated with a reduction in cold and flu incidences.
Lentil Soup
Lentil is rich in selenium, an antioxidant that helps regulate your immune system. There’s 6mcg of selenium in just a single cup of this vegan-friendly easy-to-make soup. High levels of this micronutrient provide increased protection against certain infections from bacteria, parasites and fungi.
In addition to being protein-packed, lentil soup is a hearty low-calories meal for managing your weight and appetite. It also contains high levels of zinc, which is critical in supporting the production and healthy function of white blood cells. Zinc can function as an antioxidant and anti-inflammatory agent that stabilizes cell membranes.
For an added vitamin D health boost to help regulate your immune system, prepare the soup with mushrooms.
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Ginger-Turmeric Carrot Soup
Ginger-turmeric carrot soup is a light and low-calorie food for staying healthy this winter. It’s made with a superfood ingredient and has versatility in how it’s prepared.
This soup can be eaten as raw puree or cooked to warm perfection. It’s rich in vitamin C, vitamin B6, and vitamin E. Vitamin E effectively protects the immune cell membrane and supports the growth of white blood cells.
The added turmeric and ginger ingredients provide an added immunity boost that also reduces inflammation. The distinct earthy-tasting turmeric contains a compound called curcumin. When taken in moderation, it provides anti-inflammation properties that support immune cell function. The included ginger is jam-packed with antioxidants and has been theorized to be an anticancer ingredient, for preventing cancer.
