Since the start of the pandemic, I have given several presentations on the immune system, separating fact from fiction when it comes to things like Vitamin C, Echinacea, ginger, and so forth. I received several follow up emails asking me about other foods, including a recent one on chicken soup: does it provide real benefit to the immune system?
Chicken Soup and Immune Health
Chicken soup has been listed as a remedy for colds since the 12th century. However, there is mixed scientific evidence about its ability to reduce symptoms or shorten the duration of a cold. Here are a few reasons it may be helpful:
Chicken contains an amino acid called cysteine which is released when the soup is made. Cysteine may play a role in thinning mucus in your lungs. Cysteine is also in other types of meat, as well as fish and even oatmeal.
The heat from chicken soup helps clear nasal passages. Of course, any warm beverage would do this.
Key ingredients like garlic and onions may have anti-viral properties although current studies of their effects on colds are small and limited.
The Healthiest Chicken Soup
By far, the healthiest chicken soup is what you make at home. Here is an easy, basic recipe from Allrecipes.
Canned soups contain way too much added sugar and sodium. (In fact, some brands of canned soup have as much added sugar as two doughnuts.) Canned soups will also have mystery ingredients to preserve shelf life and enhance flavor, such as modified food starch, “flavoring,” and yeast extract. Deli soup is a better option if homemade isn’t possible — just watch the sodium count.
Learn More About Supporting Your Immune System
Please join me on October 6th, from 12-1 pm PT, when I will share Science-Based Strategies to Support Your Immune System as part of Stanford’s Health Improvement Program. This presentation looks at the role that food, movement, sleep, and emotions play in keeping our immune system strong based on scientific evidence, not just the blog-du-jour.