10 Immune-Boosting Soups You Should Try When You’re Feeling Unwell
Now that the chilly, brief winter days have arrived, the soup season is officially here. But as we spend more time indoors, it also means cold and flu season has arrived. Ironically, soup and the season of illness go hand in hand. One of the best ways to feel better when you’re sick is by enjoying a warm bowl of soup. Below, we highlight 10 immune-boosting soups you can try when you’re feeling unwell.
The Importance of Immune-Boosting Foods
According to Sapna Peruvemba, MS, RDN, “The secret to maintaining a strong immune system isn’t in a fancy supplement bottle; it’s in your pantry, refrigerator, and even spice rack.” Many of the ingredients in typical soups are perfect for supporting a strong immune response.
Peruvemba adds, “A well-balanced, nutrient-dense diet, including vitamins and minerals, is key to enhancing immunity.” Several essential nutrients, found in common soup ingredients, play crucial roles in boosting the immune system.
1. Minestrone
“Loaded with veggies, beans, and herbs, minestrone is a perfectly balanced, nutrient-dense meal,” says Peruvemba. A key ingredient is garlic, a powerful immune booster. “As nature’s antibiotic, garlic boosts white blood cell activity,” explains Peruvemba. Garlic’s bioactive compounds help enhance the function of various immune cells, reduce inflammation, and exhibit antimicrobial properties.
2. Miso Chicken Noodle Soup with Kimchi
This spin on a classic combines immune-boosting foods like miso, kimchi, and tofu. “Probiotics in miso and kimchi play a key role in regulating immunity and enhancing the gut barrier against pathogens,” notes Peruvemba. The soy-based ingredients, such as miso and tofu, also supply zinc, iron, and phytochemicals, which further support your immune system.
3. Vegan Creamy Tomato Soup
Tomato soup is a nostalgic comfort food that can help you recover when you’re sick. Tomatoes are packed with vitamin C, a powerful immune-boosting nutrient. “Vitamin C acts as your immune system’s firefighter, helping to combat inflammation and fight harmful invaders,” says Peruvemba. This makes tomato soup a great option for immune support.
4. Red Lentil Soup with Lemon and Dill
Red lentil soup is a flavorful and nutrient-packed option for when you’re feeling unwell. “This soup is high in protein, iron, and zinc,” says Peruvemba. Zinc, in particular, is known for its immune-boosting properties. “Zinc helps build and maintain immune system components that fight infection,” Peruvemba explains.
5. Harissa Carrot Soup
This harissa carrot soup offers a pungent and delicious taste, along with immune-boosting ingredients like ginger and garlic. “Ginger supports your immune system with its natural antimicrobial and anti-inflammatory properties,” says Peruvemba. The addition of spices and citrus further enhances your immune response.
6. Ginger Chicken Soup with Vegetables
Ginger chicken soup is another great choice for supporting immune health. The ginger adds extra immune-boosting benefits, while the protein from chicken helps speed up healing. “Proteins are essential for building immune system defenses like antibodies and cytokines,” Peruvemba shares.
7. Curried Butternut Squash Soup
Butternut squash is a winter vegetable packed with nutrients. Combined with red curry paste, this soup delivers immune-boosting turmeric, which contains curcumin, a compound that reduces inflammation and oxidative stress. “Phytochemicals found in plant-based ingredients help reduce inflammation and fight harmful microbes,” explains Peruvemba.
8. Mushroom and Farro Soup
This hearty soup offers a similar flavor and texture to beef and barley soup but with additional immune-supporting benefits. Farro is rich in iron, and mushrooms provide vitamin D, which helps regulate immune responses. “Vitamin D helps coordinate immune responses and is essential for immune health,” says Peruvemba.
9. Turkey-Pumpkin Chili
For a filling and immune-boosting dish, try turkey-pumpkin chili. It’s packed with protein, iron, zinc, and selenium, all of which support the immune system. “Vitamin E, found in foods like avocado, protects immune cells and enhances T-cell activity,” says Peruvemba, making this chili a great choice for immune health.
10. Butternut Squash and Chicken Pozole
This flavorful and nutrient-rich soup is a fantastic option for supporting your immune system. It includes ingredients like chicken, hominy, and kale, which are high in iron, as well as butternut squash, which provides additional immune-boosting nutrients like vitamins A and C.
These 10 immune-boosting soups provide a perfect combination of comforting flavors and powerful nutrients that can help you recover when you’re feeling unwell. Packed with vitamins, minerals, and other immune-boosting properties, these soups are a great way to strengthen your immune system and improve your overall health.