These Soups Will Boost Your Immune System and Help You Feel Better immune-boosting. Soup season is formally in full swing as winter’s short, cold days arrive. However, that also means cold and flu season is upon us, as we’re now indoors more than any other time of year. Ironically, soup season and illness complement each other well.
“When it comes to keeping your immune system in shape, the answer isn’t hidden in a pretty bottle of supplements — it’s in your fridge, pantry, and even your spice rack,” says Sapna Peruvemba, MS, RDN.
And luckily, many of the ingredients commonly found in soup help boost your immune response. “Most vitamins and minerals support immunity somehow, so a balanced, colourful diet full of whole, nutrient-rich foods is your best defence. However, certain nutrients play a major role in boosting immunity.” ” adds Peruvemba.
Here, we highlight 10 soup options containing some particularly effective immune-boosting nutrients. These soups will serve as a tasty meal when you’re feeling under the weather and help you recover.
Minestrone
“Bulked with vegetables, beans, and herbs, minestrone is a perfectly balanced, nutrient-dense meal,” says Peruvemba. And you’ll also find a fair amount of garlic, a powerful immune-boosting ingredient, in this soup.
As a natural antibiotic, garlic stimulates white blood cell activity,” adds Peruvemba. This is due in part to the various bioactive compounds found in onions. They’ve been shown to improve the function of several different types of immune cells in the body, reduce systemic inflammation and exhibit antimicrobial properties.
Chicken Noodle Soup with Kimchi Miso
This version of a classic recipe combines several immune-boosting foods, including miso, kimchi, and tofu. “It’s rich in probiotics and has anti-inflammatory properties thanks to the kimchi and miso paste,” says Peruvemba. ”
These ‘friendly bacteria’ are your gut’s bodyguards. Since most immune cells are found in the gut, probiotics play a key role in regulating immunity and improving the gut barrier against pathogens.” Peruvemba also explains that the soy products in this soup, including miso, tofu, and soy sauce, contain zinc, iron, and phytochemicals, which further support the immune system.
Creamy Vegan Tomato Soup
There’s nothing more nostalgic than a warm bowl of tomato soup (perhaps served with a delicious grilled cheese!). And it turns out that this childhood favourite can help fight off any illness you’re dealing with since tomatoes are rich in immunity-boosting vitamin C. ”
Think of vitamin C as your immune system’s firefighter—it rushes to the site of infection, stimulating white blood cells to put out inflammatory flames and fight off harmful invaders,” Peruvemba explains. That’s why you’ll often find the vitamin in various immune-boosting supplements and syrups.
Spanish Red Lentil Soup with Lemon and Dill
While it may not be the first soup that comes to mind when you’re feeling under the weather, this red lentil soup will not only help you get better fast, but it tastes great, too. “Plus, red lentil soup is rich in protein, iron, and zinc,” says Peruvemba.
Zinc is a mineral often touted as a powerful immune booster, and for good reason. “Zinc is an immune system helper: it helps create and maintain key components like neutrophils, natural killer (NK) cells, and infection-fighting cytokines,” explains Peruvemba.
Carrot Soup with Harissa
The spicy, addictive flavour of this colourful carrot soup with harissa will make you forget about feeling under the weather in no time. “This soup is rich in vitamin A and the anti-inflammatory compounds in ginger and carrots,” explains Peruvemba. “Ginger is a great source of natural antimicrobials and anti-inflammatory agents that boost the immune system.” The garlic, chilli peppers, spices, and citrus found in the harissa paste in this soup will also further boost your immune response.
Ginger and Vegetable Chicken Soup
Speaking of ginger, while chicken soup is known to help clear mucus that causes congestion, adding this spicy root to chicken soup only enhances its immune-boosting properties. Plus, the protein in this soup, thanks to the fried chicken pieces it contains, speeds up the body’s healing process.
“Proteins are the structure blocks of your immune system’s weapons: cytokines, antibodies, and more. Without enough protein, your body’s defences weaken,” shares Peruvemba.
Curried Pumpkin Soup
Winter squash, like butternut squash, is one of the few late-harvest seasonal vegetables that can last into winter if stored properly. So what better way to use up some of your farmers market stock than to add them to a hearty curry soup recipe? Red curry paste, like the one in this recipe, typically contains turmeric, which boosts the immune system. ”
This golden spice contains curcumin, a compound that reduces inflammation and fights oxidative stress,” explains Peruvemba. Meanwhile, you’ll also get a hefty dose of phytochemicals, or plant compounds, in this soup, thanks to plant-based ingredients like pumpkin, curry, ginger, garlic, onion, and lime. ”
Phytochemicals, natural plant compounds, act as your body’s internal defence equipment. “They reduce inflammation, fight harmful microbes, and help balance immune responses,” Peruvemba adds.
Farro Mushroom Soup
If you love beef and barley soup (like I do), this farro mushroom soup will have a similar flavour and texture, but it will also seriously benefit your immune system. That’s due to the plant compounds in the recipe, the farro’s iron content, and the mushrooms’ vitamin D. “Vitamin D, known as the ‘sunshine vitamin,’ is your immune system’s protector.
It helps coordinate the team’s work by regulating both the innate (first-line) and adaptive (long-term) immune response,” Peruvemba suggests. Not all mushrooms contain vitamin D. However, only those exposed to sunlight or ultraviolet (UV) light during the growing process.
Often, mushroom producers will be happy to share this information, or you can search the supermarket for the brand of mushroom you want if the packaging does not proudly advertise the vitamin D content.
Turkey and Pumpkin Chili
If you’re sick on game day, this turkey and pumpkin chilli will not only please the football fans in your house but also help you feel better faster. That’s thanks to the protein, iron, zinc, and selenium in the recipe’s ingredients.
While this recipe calls for topping the chilli with green onions or sour cream, I prefer diced avocado or guacamole when immunity is a priority, thanks to the botanical fruit’s vitamin E content. ”
Vitamin E is like armour that protects immune cells. This powerful antioxidant protects cell membranes and stimulates T-cell activity, which helps the body fight respiratory infections,” says Peruvemba.
Pumpkin and Chicken Pozole
Finally, we have a warm and cosy pumpkin and chicken pozole recipe loaded with protein, phytochemicals, iron, vitamin C, and immune-boosting vitamin A. This recipe’s chicken, corn, and dino or lacinato kale are especially rich in iron. ”
Iron is the engine that powers the immune system. It feeds macrophages, activates immune cell responses, and delivers oxygen to tissues so the body can quickly recuperate and repair itself,” Peruvemba shares. A bonus is that the butternut squash in this recipe adds a festive twist to a classic Latin American dish.