Featuring Immune Boosting Soup Blend
As the leaves change and the days begin to shorten, it’s time to begin stocking up on immune fortifying foods and medicines which will be within easy reach if you start to feel under the weather. And as food can also be medicine, why not start with soup? An easy meal that tastes best in cooler temperatures, soup can also help to ward off colds and flus. But what type of ingredients are best to help aid in a healthier, more active immune system? Here are some suggestions that will not only give your immunity a boost but will add some zest and flavor to your next meal!
Bone Broth Made by simmering meaty joints and bones in water for up to twelve hours, bone broth distinguishes itself from basic soup stock due to its lengthy cooking time. Much like stock, it can be used as a base for soups, stews or even risottos. And research reveals that the amino acids found in bone broth may have a protective effect on the gut lining, which needs to stay healthy and strong as damage or leaks can disrupt immune functioning. Bone broth doesn’t stop there – studies have also uncovered its ability to help reduce insomnia, support joint health and improve the signs of aging.
Chicken and Noodles Grandma was right! There’s a reason chicken noodle soup has maintained its reputation as a go-to meal when your immunity is down for the count. Studies show that chicken noodle soup carries gentle anti-inflammatory effects in its magical broth. The protein in chicken also helps bolster your health and the presence of lots of vegetables or herbs such as onions, carrots, celery, garlic, thyme, or green beans means extra vitamins, minerals, and antioxidants, all of which are additional allies in your fight against the common cold.
Onion and Garlic These two root vegetables in the Allium family are perfect additions to many types of stews and soups – and they also happen to be powerful partners in immune protection and function. Onions contain quercetin, a powerful antioxidant known for its antiviral and anti-inflammatory properties. But don’t forget about onion’s cousin, garlic, which contains its own powerful blend of antibacterial properties that help fight off disease and illness causing bacteria, while its unique sulfur compounds support your body’s ability to detoxify and cleanse.
Turmeric Feeling spicy? Consider adding zesty turmeric to your next cream-based soup! Long used in India, golden milk, a beverage incorporating turmeric, ginger and milk as its three main ingredients, is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune-boosting properties. Researchers at George Mason University have discovered that turmeric can combat certain viruses, as a constituent found in turmeric called curcumin strongly inhibits their activity levels. So make your next soup a spicy one!
Ginger Turns out turmeric is in the same family as ginger (Zingiberaceae) and these root herbs have long been used together for a variety of ailments – not just in golden milk, as mentioned above, but also for relieving pain and inflammation related to arthritis and other chronic inflammation conditions. Alone, ginger is still a standout as it contains a bioactive compound called gingerol which can help ease common cold symptoms, like muscle fatigue and sore throat. Ginger also improves peripheral circulation if you have a fever, encouraging perspiration which can then break a fever without the need for NSAIDS. And it’s a great antidote to nausea – flu induced or otherwise.
Leafy Greens Make sure to add kale, spinach or collards to your next soup recipe as they’re an excellent source of vitamins, fiber, and minerals. Like onions, they are also rich in quercetin, a powerful antioxidant to give you a boost when fighting a cold. Collard greens specifically pack an impressive 45% of your daily folate requirements into one cooked cup. This B vitamin helps generate immune cells every time your body gears up to fight a pathogen. Compounds called glucosinolates calm inflammation caused by killer T cells, helping you feel better when you do get sick.
Citrus or Bell Peppers Feel like making a tangy addition to your next carrot soup? Try lemon or lime juice! Or if you want to take a tamer route, consider bell peppers instead. A cup of chopped bell peppers has twice as much vitamin C as a medium orange but even citrus foods contain an impressive amount of this essential antioxidant. Though loading up on Vitamin C rich foods won’t prevent a cold, research shows it can reduce how long you’re sick.
Immune Boosting Soup Blend This tasty blend of fortifying seasonings will rev up the flavor as well as your health – so don’t wait to add it to your next stew! Packed with herbs like Sage, Garlic, Turmeric, and Ginger, as well as Reishi and Astragulus, your white blood cell count will increase and become more active with these ingredients that all have been used throughout history to help assist the immune system. Thyme, Basil, Parsley and Bay Leaf add extra antibacterial qualities while also infusing depth to your next soup while Cayenne Pepper brings a kick that can also help relieve congestion and thin mucus.
Cold and flu prevention doesn’t have to be a chore – incorporate these tips and you’ll be excited to begin super charging your health while also making your meals interesting and diverse! Bon Appetit!