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Immune-Boosting Soups to Get Through Cold & Flu Season

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A warm bowl of chicken noodle soup is the perfect remedy for a cold and dreary day. It also helps you feel better when you’re under the weather. There’s some science behind the benefits of this comfort food — a study from the journal Chest found that it has properties that slow the movement of infection-fighting white blood cells, so they stay longer in areas of the body that need them most. Soup can also thin mucus, soothe a store throat, and replenish the body with nutrients and hydration as it fights off illness.

Here’s a chicken noodle soup recipe that is sure to please. It’s packed with protein and carbohydrates that will keep you satisfied. If you follow a plant-based diet, we’ve got a delicious and nutritious detox veggie broth you can sip on instead.

As we head into cold and flu season, here are more immune-boosting ingredients you can add to any soup to help keep you healthy and bring big flavor.

    • Garlic is a superfood with superpowers! It enhances immune function to protect against infection and contains other substances like vitamin C and zinc that support immune response. Toss whole cloves into simmering broth for a mellow taste, or crush to intensify the flavor.
    • Lemon packs a big punch of vitamin C and potassium that helps battle the common cold. A few squeezes of fresh lemon juice just before serving will brighten the taste of any soup.
    • Make soup sing with ginger. This sweet and spicy root contains both antiviral and antibacterial properties that can help fight infection, plus it aids in digestion. It’s best to use fresh ginger, which can be grated into soup.
    • Turmeric contains curcumin, a powerful antioxidant that is said to help decrease inflammation and fight free radicals which damage the immune system. Curcumin’s potential to treat various diseases, including flu, has been shown in numerous studies. A few sprinkles of this spice will add a vibrant golden color to your broth.


    With these recipes and ingredients, you'll be ready to feed your hunger and fuel your body. For more ways to stay healthy during cold and flu season, visit the Oscillo Wellness Center.

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