Chicken Soup for the Cold

The cold weather is upon us and with that comes the cold and flu season. Doesn’t it seem like everyone is either coughing or sneezing around you? Rather than hibernate this winter, try to boost your immune system!

One great way to boost your immune system is through diet. Probably the most well-known meal idea to prevent and treat a cold is a hearty bowl of chicken soup. It actually makes you feel better! What is it about chicken soup that does the work? Is it the warm broth? The chicken? Or the combination of ingredients?

Let’s deconstruct the following “Classic Chicken Soup” recipe to figure out just what makes it so good for our immunity!

Classic Chicken Noodle Soup

(for full recipe click here)

• 1 whole chicken (or 3 lb/1.3 kg bone-in, skin on chicken pieces)
• 16 cups (4 L) water
• 2 onion(s), quartered
• 2 carrot(s), large, peeled and cut into large pieces
• 2 parsnip(s), large, peeled and cut into large pieces
• 4 cloves garlic, large
• 1 Tbsp (15 mL) salt
• 2 tsp (10 mL) thyme, dried
• 4 bay leaves
• 3 oz (85 g) fettuccine or egg noodles
• fresh herbs of your choice, for garnish

Chicken

Chicken is a great source of protein, B-vitamins, iron, and zinc ¹. All of these nutrients are important for keeping your body strong. Zinc is a nutrient that helps strengthen the immune system and helps the body fight viruses^1,21.. Chicken legs and thighs (dark meat) contain more zinc than white meat.

Garlic and Herbs

When avoiding a cold, don’t worry about your breath! Besides adding flavour to your food, garlic is loaded with antioxidants. These antioxidants have antimicrobial effects, which help fight bacteria ³. Some research suggests that eating garlic may prevent colds ⁴. Like garlic, herbs such as oregano and thyme contain antioxidants that can strengthen the immune system ⁵. More of a reason to add them to your soups!

Carrots

Beta-carotene is a “phytochemical” (chemical found in plants). It converts to Vitamin A, acts as an antioxidant, and may help increase the number of immune cells in the body ^6,7. These actions all help support the immune system. Look for orange and dark green vegetables to add some beta-carotene to your chicken soup!

Water/Broth

Don’t ignore water just because it doesn’t taste like much! Water is so important to your overall health. It promotes digestion and helps you absorb water-soluble nutrients, like B-vitamins, that strengthen the immune system ⁸. If you do get sick, stay hydrated so your symptoms don’t get worse ⁹. The nutrients from the ingredients in the chicken soup will be in the broth – so drink up!

Final Verdict?

Although it would be great to have one meal that could prevent and cure the common cold, it is not likely to happen. The best thing to do is eat a healthy balanced diet to help keep your immune system working its best. Chicken soup is a great example of a combination of healthy ingredients that can help support your immunity, at any time.

Have fun testing these healthy chicken soup recipes that will keep you warm and energized throughout the winter months!

Recipes

Thai-style Chicken & Rice Soup

In Thailand, soup is served with a meal and not as a starter course as it usually is in Western meals.

Recipes

Miso Chicken & Tofu Soup

Try this easy and flexible complete meal soup. Beautiful edamame and spinach swim in a golden broth making a healthy, colourful soup.

Recipes

Zucchini & Chicken Soup with Whole Wheat Macaroni

Get the kids involved in this easy-to-make, light soup – perfect for a quick afternoon lunch.