Have you ever wondered why your grandma insisted on making you chicken soup when you were sick? It turns out, she was onto something! Chicken soup isn’t just delicious comfort food – it’s got some serious health benefits backed by science. As someone who’s researched nutrition for years, I’ve discovered that this humble meal deserves its reputation as a healing food
The Science Behind Chicken Soup’s Healing Powers
Let’s start with something fascinating – chicken soup actually has anti-inflammatory properties! According to a famous laboratory study from 2000 (that scientists even revisited in 2021), chicken soup can inhibit neutrophil chemotaxis – which is just fancy talk for “it helps temporarily decrease inflammation.”
When you’re sick with a cold, your immune system sends white blood cells called neutrophils to fight the infection While these cells are trying to help, they also cause inflammation that makes you feel terrible. Chicken soup seems to slow down this process, helping you breathe easier and feel better faster
What’s really cool is that both the vegetables AND the chicken individually had this anti-inflammatory effect. It’s truly a case where the whole meal is greater than the sum of its parts!
7 Major Health Benefits of Chicken Soup
1. Fights Cold Symptoms
I can’t count how many times chicken soup has been my go-to when feeling under the weather. Research shows it’s not just psychological – chicken soup actually helps with nasal congestion and can ease cold symptoms. The warm steam helps open up airways making it easier to breathe while the ingredients work together to fight inflammation.
2. Provides Essential Hydration
When you’re sick, staying hydrated is super important. Chicken soup delivers:
- Warm, soothing broth that’s gentle on sore throats
- Essential fluids to prevent dehydration
- A tasty way to get liquids when you don’t feel like drinking water
Sandy Allonen, a clinical dietitian at Beth Israel Deaconess Medical Center, points out that “a clear broth is warm and soothing, making it a great source of hydration while you’re sick, especially if you have a sore throat.”
3. Delivers Balanced Nutrition
One bowl of chicken soup packs a surprising nutritional punch:
| Ingredient | Nutritional Benefits |
|---|---|
| Chicken | Protein for immune support, B vitamins, tryptophan for mood |
| Carrots | Vitamin A, antioxidants, anti-inflammatory properties |
| Celery/Onions | Vitamins C & K, antioxidants, minerals |
| Garlic | Antiviral and anti-inflammatory properties |
| Noodles | Carbohydrates for energy and fullness |
4. Supports Weight Management
I’ve personally found that chicken soup helps me maintain a healthy weight. It’s low in calories but still filling and satisfying. The protein from chicken helps build muscle mass (which burns more calories), while the variety of vegetables provides fiber that keeps you feeling full longer.
5. Combats Anemia
Chicken soup, especially when made with organ meats like liver, is rich in iron and B vitamins that help fight anemia. Adding fresh parsley can further increase the iron content, making it an excellent choice for boosting energy levels when you’re feeling fatigued.
6. Relieves Constipation
This might be TMI, but chicken soup has been a lifesaver for my digestive system! It works in three ways:
- Provides fiber from vegetables
- Increases your water intake
- Contains small amounts of fat that help move things along
7. Provides Comfort (Yes, That’s a Health Benefit!)
The psychological benefits shouldn’t be overlooked. Chicken soup is high in tryptophan, which helps your body produce serotonin – the “feel good” hormone. There’s a reason we call it comfort food!
What Makes Chicken Soup So Effective?
The Magic of Steam
Don’t underestimate the power of steam! When you eat hot chicken soup, the steam:
- Opens up airways
- Has mild anti-inflammatory effects
- Helps relax muscles
- Soothes discomfort from cold symptoms
The Perfect Ingredients
Each component of chicken soup brings something special to the table:
Broth: Beyond hydration, the seasonings in broth can help combat the feeling of dull taste buds that often comes with a cold. Just be mindful of sodium if your doctor has recommended limiting your intake.
Chicken: Full of protein that supports the immune system and B vitamins that boost immunity and help with digestion. It’s also high in tryptophan, which enhances mood.
Vegetables: Those bits of carrot, celery, and onion aren’t just for flavor! They’re packed with vitamins C and K, plus other antioxidants and minerals that help your body fight off viruses and recover more quickly.
Noodles: They’re not just filler – noodles provide carbohydrates that give you energy when you’re feeling drained.
Homemade vs. Store-Bought: Which Is Better?
While any chicken soup offers benefits, homemade soup lets you control two important factors: sodium and seasonings. Making soup at home means you can:
- Use low-sodium broth
- Add extra vegetables for more antioxidants
- Control the amount of fat
- Avoid preservatives and additives
If you do opt for store-bought soup, consider adding your own frozen veggies for extra nutrition.
When to Reach for Chicken Soup
Chicken soup is particularly helpful when:
- You have a cold or respiratory infection
- You’re battling the flu
- You’re dealing with a stomach bug
- You need light but nourishing food
- You’re feeling dehydrated
- You’re trying to manage your weight
The Bottom Line
Chicken soup isn’t a miracle cure – you’ll still need to rest, stay hydrated, and perhaps take medicine for serious illnesses. But the research is clear that it offers real health benefits beyond just making you feel good.
As Pike from the International Food Information Council puts it: “Recovering from an illness is usually part physical and part mental, so even if the data around the benefits of chicken soup is not extensive, there is something to be said about curling up with a warm bowl of soup when you’re under the weather.”
So next time you’re feeling under the weather, remember that bowl of chicken soup isn’t just comforting – it’s actually good medicine! And even when you’re feeling fine, it’s a nutritious meal that delivers benefits for your whole body.
I dunno about you, but I’m definitely keeping homemade chicken soup in my regular meal rotation – it’s not just for sick days anymore!
Have you noticed chicken soup helping when you’re sick? What’s your favorite recipe? I’d love to hear your thoughts in the comments below!
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Chicken soup and its amazing health benefits
FAQ
Why should you eat chicken soup?
Eating chicken soup inhibits their migration to the site of the infection, resulting in less inflammation and less symptoms. Stuffiness associated with the common cold, certain flu viruses or other respiratory infections of bacterial or viral causes, even allergies can be corrected and improved in a matter of minutes by eating chicken soup.
Does chicken soup make you feel better when you’re sick?
Chicken soup has long been used as a home remedy for cold and flu, and some scientific evidence indicates that the soup could be anti-inflammatory. Here’s what to know about the health benefits of chicken soup and why it might make you feel better when you’re sick.
Is chicken soup healthy?
The typical soup comes together with chicken broth, chicken meat, and a smattering of savory vegetables and alliums like carrots, garlic, onions, and celery. According to Amanda Sauceda, RDN, a lecturer at California State University, Long Beach, these healthy elements may make chicken soup more than the sum of its parts.
Is chicken soup good for your gut health?
Gelatin helps improve the gut lining and can promote overall gut healing, making chicken soup a gentle option for those with digestive issues. Chicken soup also contains nutrients that support healthy gut flora, promoting the growth of beneficial bacteria that aid in digestion and overall health. 4. Comfort Food for Mental Well-Being
Why is a bowl of chicken soup comforting and healthy?
Here we took a closer look at why a bowl of chicken soup is comforting and healthy. It’s that time of year again. Leaves are changing, temps are dropping—snowfall is not far behind. With the changing seasons and cooler temps also comes a higher likelihood and risk of colds and flu.
Does chicken soup make you eat more?
Not feeling like eating means you’re unlikely to get the nutrition you need, which is hardly an optimal recipe for immune health and recovery from illness. But evidence suggests that the umami taste in chicken soup may help spur a bigger appetite.
What is the healthiest soup you can eat?
Minestrone might be the healthiest. It contains broth, beans, grains in the form of pasta and vegetables. It can have meat or be vegetarian. Either way you get complete protein and vegetables all in a single bowl.
Why is chicken soup good for you when sick?
Drinking warm liquids, such as soup, may give you relief from your symptoms for a short time. The steam from chicken soup may open up congested noses and throats. Soup also provides fluid, which thins mucus and helps prevent dehydration.
Why do I feel better after eating chicken soup?
Chicken soup makes you feel better because its hot broth soothes a sore throat and the steam helps clear nasal passages, while its nutrients, including protein and vitamins, provide energy for your body to heal. The soup’s ingredients also contain cysteine, which helps with mucus, and tryptophan, an amino acid that can lift your mood and promote rest. Furthermore, the act of eating comforting soup, combined with the power of the placebo effect, contributes to a positive, healing mindset.
Is chicken soup considered healthy?
Yes, chicken soup is generally healthy as it’s rich in beneficial nutrients like protein, vitamins, minerals, and amino acids, providing nourishment and support for the immune system, especially during illness. The healthiness of chicken soup depends on the ingredients; incorporating plenty of vegetables and whole grains, and opting for low-sodium or homemade broth, enhances its nutritional value and overall health benefits.