We tend to think that soup is seen as consoling food that you make when feeling under the weather. How wrong and misguided are we, for it actually does more than that. With the right ingredients, a comforting bowl of soup can help support the immune system and keep you from getting sick in the first place. From antioxidant-rich veggies to proteins packed with zinc, there are a ton of nutritious ingredients that can be tossed into a soup pot and transformed into a satisfying and immune-supporting meal. This cold and flu season, keep up those healthy habits that help keep viruses at bay — like washing your hands (often!) — then add these nine delicious soups to your lunch and dinner rotation.
1 Roasted Red Pepper Soup
Red peppers are a powerhouse when it comes to nutrients that help support your immune system, including vitamins C and A. Sipping on this roasted red pepper soup is a simple way to sneak them into your diet. Plus, if you’ve got Swanson Chicken Broth ($2) on hand, it’s a great way to add more protein.
2 Broccoli Lentil Soup
One cup of broccoli contains as much vitamin C as an orange, and that’s in addition to other immune-supporting nutrients like folate and carotenoids. The lentils in this recipe add a healthy dose of antioxidants, while giving the soup some staying power.
3 Vegetable Soup
There’s nothing better than a heaping bowl of vegetables, especially when you’re trying to prep your immune system for a harsh winter. This classic veggie soup is loaded with beta carotene, vitamin C, and more, to help keep you healthy all season long.
4 Homestyle Chicken Noodle Soup
The claims about chicken noodle soup are more than just an old wives’ tale. One study found that chicken soup may reduce inflammation and even contain substances with medicinal properties. Did we mention it’s hydrating and delicious?
5 Italian Wedding Soup
Italian wedding soup traditionally contains greens and meatballs, and while those ingredients aren’t chosen for their immune benefits, they’re certainly a bonus. Research shows that green vegetables like spinach help form chemical signals that are important to a healthy immune system, and chicken is a natural source of zinc, a nutrient that plays a pivotal role in immune health.
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