But with so many options on the menu – minestrone, vegetable, broccoli cheddar, etc. – what's the best soup when you're sick? We caught up with two registered dietitians who shared their comprehensive guide to choosing the best soup. or (bought in store) makes you feel better immediately. Spoiler: they soup-They are delicious, nutritious, and have one thing in common: they are rich in protein.
What is the best soup to eat when sick?
Soup has long been used to help people overcome colds, according to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Since the 5th century BC, soups have been used to provide significant amounts of nutrients – herbs, vegetables, meat and even animal bones – in an easily digestible broth or liquid,” she says.
Richter says what makes a soup ideal for eating when you're sick is the amount of vitamins, minerals, and, most importantly, protein. According to her, protein is the number one essential ingredient you need when you're under the weather. “When we heal from anything, our daily protein requirements, also known as the building blocks of our entire body, increase, as does the need for certain minerals such as zinc, selenium, iron, magnesium and sodium,” she says, Richter. . “Finding a soup that is high in protein will ensure you get that much-needed protein boost.
That's the main reason Richter often relies on bone broth when creating the perfect homemade soup to speed recovery. “When I make soup at home, I typically use bone broth, which has a high source of protein and minerals,” says Richter. For an even more hearty combination, Richter combines broth and low-FODMAP vegetables for easier digestion to create “the ultimate healing soup” (recipe ahead). The best part? It's rich in micronutrients (vitamins and minerals) and anti-inflammatory properties thanks to ingredients like turmeric, ginger, and cinnamon, and it's ready in under 30 minutes.
Vegetarian Friendly Soup Options
Do you not eat meat or consume animal products? Lauren Manaker, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, creates a vegetable-based broth by mixing sautéed onions, garlic, and carrots and pairing them with Greek yogurt for a simple, vegetable-packed sip. (for a creamy feel) and added her secret immune-boosting ingredient: orange juice.
Her favorite products include organic OJ, pineapple juice, ginger, and organic turmeric, which not only add a delicate tang to the broth but also provide an infusion of immune-boosting vitamins. “I mix all the ingredients and serve the soup hot or cold. When eaten cold, you also get the gut health benefits of live, active cultures that Greek yogurt provides,” says Manaker. Prefer a more spoonable consistency? Learn easy tips and tricks on how to thicken soup in no time.
What is the best canned soup to eat when sick?
Have you got a cold and can't even think about cooking right now? don't worry. Two nutritionists shared some of the best store-bought soups to eat when you're sick. “When the weather is bad, I don’t want to spend too much time in the kitchen, so I rely on pre-made chicken soup,” says Manaker. But you should always read the ingredient label, she warns. before You make a purchase. “Many canned chicken soups are made with low-quality ingredients that can cause inflammation, ultimately defeating your immune health goals,” says Manaker.
On that note, a store-bought soup recommended by Manaker and approved by nutritionists is Kevins' Whole Foods Chicken Soup with Cauliflower Pasta. “Made with antibiotic-free chicken breast, real vegetables, gluten-free cauliflower pasta, and delicious chicken broth. This soup is made without added sugar and is Paleo friendly. and It's incredibly delicious. Besides, it is Not like that Unlike concentrated chicken soup, it requires water. All you have to do is open the package, heat and enjoy,” says Manaker. Easy enough, right?
A few additional grocery choices of note, according to Richter: Amy's Organic Soups, Kettle & Fire Lentil & Veggie, Pacific Foods Chicken & Wild Rice, or Organic Sweat Pea Soup.
Can Soup Really Help When You're Sick?
The answer, according to two nutritionists: “Different types of soups can actually provide relief from a variety of ailments,” says Manaker. For example, she recommends clear broth as the best soup for an upset stomach because it may be easier to digest. “Meanwhile, chicken soup with vegetables can be healthy. It is beneficial for people with colds or flu and provides the nutrients and moisture the body needs to fight infection, which is important for recovery,” she adds, Plus Manaker. They point out that the warmth and steam of hot soup can potentially help clear nasal congestion and can be a relaxing treatment for respiratory symptoms. Scientific research to support thisOne.
The trick is making sure the mixture contains the right nutrients. That's why Manaker avoids pro-inflammatory ingredients like added sugar and sticks to soups that play some role in boosting immune health. So, like Richter, she relies on protein-rich soups, such as bone broth or soup made with chicken. This soup helps your body repair itself and also has vegetables that are a great source of vitamins and minerals needed for a healthy immune system. ”
A few key ingredients (and nutrients) to make the best soup when you're sick.
- protein: “You can choose traditional animal proteins like chicken or beef, but plant-based proteins like peas, lentils and beans contain high amounts of carbohydrates that help provide optimal energy and fiber to your body. It's often much better. Bowel function,” says Richter. “Our gut is responsible for 70 percent of our immune system, and keeping it healthy is critical to the healing process.”
- Lots of vegetables: “discovery [or making] Soups are also great because they contain other micronutrients, especially those found in vegetables and herbs,” says Richter. “Micronutrients found in vegetables and plant-based foods help maintain a strong immune system. It may help support your ability to fight oxidative stress when you are sick. Helps repair cells. “Also during this healing period, we can maintain proper hydration and electrolyte balance for nerve function.”
- Abundant stocks: What is the best soup to eat when sick? When making easy soup recipes or chicken soup for the cold, Manaker says chicken (or bone) broth and vegetable stock are your best bets. “Broth provides electrolytes that help with hydration,” she says.
- Vitamins and Minerals: “Micronutrients (vitamins and minerals) are needed as coenzymes and conutrients,” says Richter. “Not only does it help you properly digest macronutrients like protein, but it also helps your immune system function properly. There are enough antioxidants to fight pathogenic invaders that can make us sick. “It also provides the electrolytes we need to stay hydrated during this period.”
Two vitamins that are particularly important for immune support are vitamins C and A, which Manaker recommends getting from foods such as oranges, peppers, carrots, sweet potatoes, and kale. Meanwhile, Richter says vitamins D, E, and K, as well as zinc, selenium, and iron, play an important role in supporting the immune system, making them excellent for when you're sick.
Richter's Ultimate Healing Soup Recipe
Serves 2-4 people
ingredient
2 cups peeled and chopped carrots
1 pumpkin, peeled and chopped
1 onion, peeled and finely chopped
1 inch peeled ginger root
1 inch peeled turmeric root (optional)
2 cloves of garlic
1/4 teaspoon cinnamon
a pinch of fresh pepper
a little sea salt
4 cups bone broth (replace with water if necessary)
1 teaspoon lemon juice
- Place all ingredients except lemon juice in a pot and boil over medium heat for 15 to 20 minutes.
- Remove from heat, add lemon juice and mix until smooth. provide.
Boost your immunity with smoked carrot soup.
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Saketkhoo, K et al. “Effects of drinking hot water, cold water, and chicken soup on nasal discharge rate and nasal airflow resistance.” chest volume. 74,4 (1978): 408-10. doi:10.1378/chest.74.4.408
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