7 Immunity-Boosting Soup Ideas to Ramp Up Your Health

Everyone wants to stay healthy and invigorated. That said, there are those sick days when all you wish to do is lie in bed as long as possible and binge-watch tear-jerk soap operas. 

You’re helpless, powerless, and in need of being taken care of – not the best feeling. 

Keeping tabs on your immune system and consuming immune-supporting nutrients may help keep you from this state and even make you stronger. You might recall childhood times when your parents highlighted this necessity to promote your immune health. 

No wonder, since your immune system protects your body from harmful substances and germs that could make you ill. By leading a healthy lifestyle: eating a balanced diet, staying active, keeping hydration stable, and sleeping well, you enhance your immune health. 

Today this article is going to be specific – we will talk about 7 immunity-boosting soup ideas that might ramp up your health. 

Yes, there may be a chance you won’t like soups, but before closing this article, make sure you look over all the recipes and only then make your decision. 

We assure you that all the recipes are practical and engaging, with no necessity for some background soup-making experience. Most importantly, you will explore the recipes, hone your cooking skills, and dazzle yourself and others with delectable soups. 

Now, let’s get started. 

Does soup help the immune system?

A healthy balanced diet helps support your immune system, and soup can be a nutrient-rich meal to include in that balanced diet. Mayo Clinic suggests that vitamins C and D, zinc, probiotics, protein, and beta-carotene support your immune health (3). You can find these nutrients in many soups. 

Besides this, soup is warm, comforting and keeps you hydrated which is essential when you aren’t feeling well (9). Making soup on your own is ideal, as you can keep tabs on all the ingredients and especially the salt that you’re adding to soup. And of course, making soup beforehand and stocking your freezer is better than preparing it when you’re under the weather.

Please note that soup can be a low-calorie yet filling meal, and when you’re sick you may not have an appetite for much. You should still have the recommended amount of calories (usually 500-800 per meal, albeit this amount varies depending on sex, height, and other factors, so if you’re not sure, consult a registered dietitian) (7).

With this in mind, pairing a wrap, sandwich, or salad with your soup will help supply you with enough calories to give you the energy to fight off illness. 

What is the best meal to boost the immune system?

There is not one best meal or food to boost the immune system. Supporting your immune system starts with a healthy balanced diet, which includes a variety of different foods that together provide all the nutrients you need. Some examples of nutrient-rich foods you can include in your diet are: 

• Blueberries
• Turmeric
• Dark chocolate
• Oily fish
• Sweet potatoes
• Broccoli
• Spinach
• Ginger
• Garlic
• Almonds
• Red bell pepper
• Kiwi/oranges
• Sunflower seeds (8).

Since this review is dedicated to soups, let’s look at 3 soups to help supprt your immune health. 

1. A Veggie immune-boosting soup
2. Asian soup
3. Tomato soup

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A Veggie Immune-Boosting Soup

This immune-boosting soup vegetable is your hearty choice for a cozy lunch or dinner with your loved ones. Besides that, it is suitable for vegetarians. Meat lovers can add chicken to the recipe for more protein to the mixture. 

Ingredients:

• • 1 tablespoon olive oil
  • 9 cups chicken bone broth or veggie broth
  • 5 ribs diced celery
  • 5 large diced carrots

• 2 cloves minced garlic

• 1 large diced onion or leek

• 1 1/2 inch grated chunk ginger
• 1 teaspoon ground turmeric powder
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 juiced lemon
• Optional: 3 cups roughly chopped kale or spinach
• Optional: 3 cups shredded rotisserie chicken
• Optional: Parsley

How to Prepare the Soup:

1. In your oven heat oil and garlic for 1 minute.
2. Add in onions or leeks, celery, carrots, and ginger, and let cook for about 10 minutes, stirring often, until vegetables get soft.
3. Add in broth and spices. Boil them, then reduce the heat and let the mixture simmer for 15 minutes.
4. Add optional spinach, kale, or chicken then let simmer for an additional 15 minutes.
5. Squeeze in lemon juice.
6. Taste and season with spices as desired.

Nutritional value of one serving of the soup

Asian Soup

The following Asian immune-boosting soup is rich in nourishing ingredients that bring incredible flavor to the broth. 

Ingredients:

• 1 ½ tablespoons toasted or dark sesame oil
• Freshly ground salt and pepper
• 6 cloves minced garlic
• 1 pound boneless skinless chicken thighs
• 2 bunches of green onions
• 1 large sliced carrot
• 1 tablespoon freshly minced ginger
• 1 tablespoon Thai chili paste
• 6 cups low-sodium chicken broth
• ¼ cup gluten free low sodium soy sauce
• 2 stalks of trimmed lemongrass
• 6 bok choy chopped ribs with leaves
• 2-3 teaspoons fish sauce

For serving:

• ½ cup fresh chopped cilantro
• ¼ cup torn mint leaves
• ½ cup torn Thai bail
• Sesame seeds, for garnish
• Green onion
• 1 Thai chile, to garnish
• Lime wedges, for garnishing

Optional for serving:

• 8 ounces rice noodles

How to prepare the soup:

1. Add 1 tablespoon sesame oil to a large pot and place over medium-high heat. Add in chicken thighs and season with salt and pepper. You don’t need to cook the chicken all the way, just get golden brown. Transfer chicken to a plate and set aside.
2. In the same pot, add the remaining ½ tablespoon sesame oil. Immediately add minced garlic, sliced carrot, ginger, and the white part only of the green onions.
3. Saute for 3-5 minutes, then slowly add in the chicken broth, soy sauce, and Thai chili paste. Toss the chicken thighs back into the pot and place two lemongrass stalks in. Bring to a boil, reduce heat, and simmer the soup for 25 minutes.
4. After 25 minutes, remove the chicken from the pot and transfer it to a cutting board. Shred chicken with forks.
5. Remove the lemongrass stalks from the pot and discard them. Add chicken to the pot. If you’d like to add rice noodles, add them to the pot along with the bok choy and fish sauce, combine, and let them simmer for 5-7 more minutes.
6. Pour soup into bowls, then garnish with a few cilantro, mint, Thai chile, Thai green basil, sesame seeds, green scallions, and a fresh squeeze of lime.
7. Serve and enjoy.

Nutritional value of 1 serving (without rice noodles) – recipe serves 4

Read more: Is Miso Soup Keto-Friendly? Our Top 3 Recipes Are Low-Carb, High-Protein Comfort Foods

Tomato Soup

Research shows that tomatoes contain a large amount of antioxidant Vitamin C and lycopene – a carotenoid with antioxidant properties (5). Therefore, you should add this immune-boosting soup tomato recipe to your eating routine to promote your disease-fighting potential. 

Ingredients:

• 2 tablespoons virgin olive oil
• 3 medium diced carrots
• 2 medium chopped onions
• 2 cups low-sodium veggie broth
• 5 minced garlic gloves
• 2-28 oz cans of diced tomatoes
• ¼ teaspoons ground black pepper
• fresh basil for garnish
• ½ teaspoon dried basil
• ⅓ cups sun-dried tomatoes

How to prepare the soup:

1. Allow the pot to get hot. Add olive oil, carrots, and onion and cook, stirring frequently, until onions begin to soften, about 5 to 6 minutes. Toss garlic and cook until fragrant, about 1 minute.
2. Then add broth, pepper, diced tomatoes, sun-dried tomatoes, and dried basil and stir to combine.
3. Cover with the lid and set to cook at high pressure for 15 minutes. After the time passes, depressurize naturally for 10 minutes before releasing the rest of the pressure.
4. Blend the soup with the blender until completely smooth.
5. To serve, garnish with fresh basil leaves.

Nutritional value of the soup (1 ½ cups)

Which soup is best for weakness?

When you’re feeling weak, your body requires calories, protein, vitamins and minerals to regain power and strength. This time we won’t be narrowing it down to only one best soup for weakness but rather broaden the list to four potent recipes to feel healthy and satisfied.

Sweet Potato Soup with Crispy Tortilla Topping

Ingredients: 

• ¼ cup canola oil
• 4 corn halved and thinly sliced tortillas
• ¾ teaspoon divided salt
• 1 ½ pounds sweet potatoes, peeled and cut into 1/2-inch pieces
• 1 medium chopped onion
• 2 tablespoons chili powder
• 1 large seeded and chopped poblano pepper
• 1 carton low-sodium chicken broth
• 1 medium chopped avocado
• 1 can no-salt-added petite-diced tomatoes
• 1 can low-sodium black rinsed beans
• 3 tablespoons lime juice
• 3 medium thinly sliced radishes
• ¼ cup unsalted roasted pumpkin seeds
• ½ cup crumbled queso fresco

Directions: 

1. Heat oil in a large pot over medium heat. Add tortilla strips and cook, stirring occasionally for 5 minutes, until tortillas get golden brown and crispy.
2. Transfer the tortillas to a paper towel-lined plate. Sprinkle with 1/4 tsp. salt.
3. Add chili powder, poblano, onion, and the remaining 1/2 teaspoon salt to the pot.
4. Cook and stir until the vegetables soften, about 2 minutes. Add in broth, beans, sweet potatoes, and tomatoes (with their juice). Bring to a simmer, stirring for 20 minutes, until the sweet potatoes have softened.
5. Stir lime juice into the soup.
6. Ladle into 6 bowls and top each serving with seeds, radish slices, queso fresco, avocado, and the tortilla strips.

Nutritional value of the soup (one serving, recipe makes 6 servings)

Easy Italian Wedding Soup

Ingredients:

• 4 tablespoons extra-virgin olive oil
• 2 tablespoons garlic, minced
• ⅔ cup carrot, chopped
• ⅔ cup celery, chopped
• 6 ounces orzo, preferably whole-wheat
• 1 ⅓ cups yellow onion, chopped
• 6 cups unsalted chicken broth
• 4 cups baby spinach
• 1 ½ tablespoons chopped fresh oregano
• ½ teaspoon kosher salt
• 24 cooked chicken meatballs
• ¼ cup grated Parmesan cheese

Directions:

1. Heat 1 tablespoon of oil in a large pot over medium-high heat.
2. Add onion, carrot, garlic, and celery; cook, stirring for 5 minutes, until the onion is translucent.
3. Add broth and bring to a boil. Add orzo, oregano, and salt; cover and cook, stirring occasionally for 9 minutes, until the orzo is tender.
4. Add in meatballs and spinach; cook until the meatballs are heated through for 2 to 4 minutes.
5. Serve by sprinkling cheese on top and drizzling with the remaining 3 tablespoons of oil.

Nutritional value of the soup (one serving, recipe makes 6 servings)

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Persian-Style Butternut Squash Soup

Ingredients:

• 4-5 saffron threads
• 1 medium red chopped onion
• 3 tablespoons olive oil
• 1 large sweet potato, peeled and cubed (1/2-inch)
• 2 cloves garlic, chopped
• 1 medium butternut squash, peeled, seeded and cubed (1/2-inch)
• ¼ teaspoon ground pepper
• ½ teaspoon kosher salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground coriander
• ¾ teaspoon ground cumin
• 3 ½ cups water
• 2 tablespoons hot water
• 1-2 teaspoons pure maple syrup
• Ground sumac for serving

Directions:

1. Put the ground saffron in a small glass bowl. Add 2 tablespoons of very hot water. Stir, cover, and set aside to steep.
2. Heat oil in a large pot over medium heat. Cook onion in it, stirring, for 6 to 8 minutes. Add garlic and stir for another 2 minutes.
3. Toss in sweet potato, squash, pepper, cumin, salt, cinnamon, and coriander. Combine and stir for about 5 minutes.
4. Add 3 1/2 cups water to the pot; increase heat and bring to a boil. Reduce heat to medium-low and add the saffron water.
5. Combine and simmer for 25 minutes until the squash and sweet potato are soft and cooked through.
6. Transfer the soup to a blender and add maple syrup if using.
7. Puree until smooth, taste and add more syrup if desired.
8. Ladle into bowls and sprinkle with sumac, if desired.

Nutritional value of the soup (one serving, recipe makes 6 servings)

Read more: Here’s a Super Simple Keto Soup Recipe for When You Need Guilt-Free Comfort Food

Vegan Minestrone Soup

Ingredients:

• 1 cup whole-grain rustic bread, cubed
• 5 minced cloves garlic
• 3 tablespoons extra-virgin olive oil
• 3 cups low-sodium vegetable broth
• 1 cup chopped leek, rinsed well
• 1 cup chopped carrots
• 1 cup ditalini pasta or other small pasta
• 3 cups water
• ¾ teaspoon kosher salt
• 1 cup frozen thawed peas
• 10 ounces zucchini halved lengthwise and thinly sliced
• 1 can no-salt-added cannellini rinsed beans
• 3 cups fresh baby kale
• ½ teaspoon ground pepper

Directions:

1. Preheat oven to 350 degrees F.
2. Cook garlic and 2 tablespoons oil in a medium skillet over medium heat, stirring constantly for 3 to 4 minutes.
3. Toss bread. Spread the mixture evenly on a baking sheet. Bake for 8 to 10 minutes.
4. Heat the remaining 1 tablespoon of oil in a large pot over medium-high heat.
5. Cook leek and carrots until softened, for 5 to 6 minutes.
6. Add broth, water, and salt; bring to a boil over high heat.
7. Add pasta and reduce heat; cook uncovered, and stir for 5 minutes.
8. Add zucchini by stirring occasionally for 5 minutes.
9. Stir in beans, peas, kale, and pepper; stir occasionally, until the kale is wilted, about 2 minutes.
10. Ladle the soup into bowls; sprinkle with the croutons on top.

Nutritional value of the soup (one serving, recipe makes 6 servings)

There are loads of keto versions of immune-boosting soups. You can prepare a tasteful Keto Chicken Soup or use other meats for hearty recipes. Pick the ingredients you enjoy the most so that you will not only reap the benefits for your immune system but also get an emotional blast while tasting your masterpiece. 

How to boost the immune system?

The immune system is the collaboration among organs, systems, and cells – that together help you fight off germs to protect you from getting ill. Besides eating nutrient-rich foods, you can integrate other healthy habits into your life to enhance your immune system. They are (10): 

1. Get your body moving by exercising and walking. Exercise and immune regulation impact each other. Moving your body through exercise changes immune regulation by affecting cells and has anti-inflammatory effects.
2. Have enough sleep. You need to sleep at least 7 hours per night. The lack of good sleep reduces natural killer cell activity which elevates the risk of cancer and viral infections; it also decreases the production of antibodies, which increase the risk of infections.
3. Minimize stress in your life. The psychological and physical stress directly weakens parts of your immune system, enhancing the risk for infections.
4. Combat bad habits. You should quit smoking and reduce the amount of alcohol consumption. Here’s why: alcohol impairs the body’s ability to defend against infection and may contribute to organ damage; smoking deteriorates immune responses and/or decreases immune defenses.
5. Talk to your doctor about taking zinc. Taking zinc supplements at the beginning of a respiratory infection might reduce the severity and duration of symptoms. You should ask for brands and appropriate doses for you.
6. Get essential vaccines. Certain vaccines teach the immune system to create antibodies that fight off infections before they make you ill.

In case you have a sweet or “veggy” tooth, you can support your immune health by drinking an Antioxidant Smoothie – a simple beverage for your satiating breakfast, lunch, or dinner. 

FAQs

• Does eating soup actually help when sick?

Yes, eating healthy soup that loads nutritious ingredients like veggies and/or meat may support your immune system and help you recover faster from the disease. It can also be comforting and easy to tolerate when you aren’t feeling well. Yet, we don’t recommend using soup as the main remedy for fighting off germs. Ideally, you should consult your healthcare provider for additional guidelines including medication prescription and probable soup ideas. 

• Why do doctors recommend eating soup when we are sick?

Doctors may recommend soup when the person is ill as the average soup encompasses all the crucial nutrients like vitamins C and D, zinc, probiotics, protein, and beta-carotene helping you support your immune health. Besides, soup is easily digested and may be a great option for the sick who lack appetite during illness. 

• What does eating soup everyday do to your body?

If you’re eating nutritious soups daily, as part of a healthy balanced diet, you support your overall health. Many soups are low in calories per serving, so including soup in your reduced-calorie diet for weight loss can also help you reach a healthy weight.

• What happens to your body when you eat soup everyday?

Those who eat soup daily may have a lower body weight and waist circumference. Additionally, they may have a better diet quality by reducing fat and increasing protein and fiber intake. However, it’s essential to add other foods besides soups to your eating regime to get all the nutrients you need. Make sure you’re including fruits, vegetables, whole grains, beans and legumes, nuts and seeds, lean proteins, and healthy fats.

The Bottom Line

Your immune system should stay strong to fight off germs to protect your body from diseases. Eating a variety of nutritious foods will help you support your immune system. Soup is one of the most common options, as it may include vitamins C and D, zinc, probiotics, protein, and beta-carotene which play crucial roles in keeping your immune health safe and sound. 

Besides this, soup is warm and keeps you hydrated which is essential for fighting off illness. 

You have learned about the 7 immunity-boosting soup ideas to ramp up your health. 

Some of these immunity-boosting soup recipes will be also beneficial for vegans and vegetarians. 

Besides eating healthy soups, you can maintain a healthy immune system by avoiding bad habits like smoking, sleeping enough, reducing stress, exercising, taking zinc supplements (if recommended by your doctor), and getting essential vaccines. 

If you feel sick or powerless, talk to your doctor first, instead of using soup as the main remedy for your condition. A healthcare provider will help you define the reasons for your condition and provide actionable tips on improving your state of being.