Why Soup Is the Ultimate Winter Superfood
Soup isn’t just comfort food—it’s science-backed nutrition in a bowl. Updated research shows vegetable soups, bone broths, and even classic chicken noodle soup can boost immunity, support gut health, and help you recover faster from colds.
🥣 Enjoy Some Soup: Health Benefits in
Every Bowl
As the weather turns colder, nothing
beats a hot bowl of soup. But beyond comfort, soup can be a powerful
addition to your diet. Let’s break down the benefits:
1.
🌱 Vegetables
Soups are often loaded with vegetables,
making them an easy way to increase daily intake. Research shows that vegetable
soups are rich in antioxidants like lycopene
and beta-carotene,
which protect against oxidative stress and supports skin health. (See: Foods
for Healthy Skin) Cooking tomatoes
enhances lycopene absorption, so tomato soup may actually be healthier than raw
tomatoes. Split pea soup adds fiber and vitamin A, supporting immunity and
vision. If you have a toddler who is fussy about eating
vegetables, that toddler may eat the smaller pieces of the soft vegetables in vegetable
soup. Even kids who won’t eat tomatoes might enjoy a bowl of tomato soup. (See: Favorite Soup
for Kids)
A new rage in nutrition is getting
more collagen and one way to do so is eating soups made with bone broth. For years, people would take a ham bone and
make soup with it. While
collagen levels vary, studies confirm bone broth
provides protein, minerals, and gut-supportive compounds like glutamine and
glycine. These
may help repair the intestinal lining, reduce inflammation, and support joint
health. Homemade versions often deliver better nutrition than store-bought.
(See: How to
make bone broth)
3.
🍲 All-in-One Nutrition
Soups often combine carbs, protein,
and healthy fats in one dish. Think noodles or rice for energy, beans or
chicken for protein, and olive oil for healthy fats. This balance makes soup a
satisfying, nutrient-dense meal.
4.
🍗 Chicken Noodle Soup
Generations have turned to chicken
noodle soup for colds—and science backs it up. A 2025 systematic review
found that people consuming soup recovered up to 2.5 days faster from
respiratory infections. The warmth loosens mucus, the broth hydrates, and
ingredients like garlic, onion, and carrots add immune-supportive compounds. If you are making your own chicken noodle soup, be sure to add
in some cold-fighting ingredients of garlic, onions, carrots and some
celery.
The downside? Many canned soups are
high in sodium. The American Heart Association recommends
1,500–2,300 mg per day, but canned soups often contain 600–1,200 mg per
cup. Opt for low-sodium versions (≤140 mg per serving) or make your own to
control salt levels. Tomato-based or broth-based soups are generally lighter in
sodium than cream-based varieties.
✅ Takeaway
Soup is more than comfort—it’s hydration,
nutrition, and immune support in one bowl. Whether you’re making a hearty
vegetable soup, sipping bone broth, or enjoying chicken noodle soup when sick,
you’re nourishing your body. On the next cold day, heat up a bowl and enjoy the
health benefits.
Quick and Easy Chicken Noodle Soup Recipe
(serves 6)
Ingredients:
- 1 tablespoon butter
- ½ cup chopped onion
- ½ cup chopped celery
- 4 (14.5 ounce)
cans chicken broth
- 1 (14.5 ounce)
can vegetable broth
- ½ pound chopped cooked
chicken breast
- 1 ½ cups egg noodles
- 1 cup sliced carrots
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- Salt and ground black pepper to
taste
Directions
- Melt butter in a large pot
over medium heat. Add onion and celery and cook until just tender, about 5
minutes.
- Add chicken broth, vegetable
broth, chicken, egg noodles, carrots, basil, oregano, salt, and pepper.
Stir to combine and bring to a boil.
- Reduce heat and simmer for 20
minutes.
Nutrition
Facts (per
serving): 162 calories, 6 g fat, 12 g
carbs, 13 g protein
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