Is chicken noodle soup actually good for you when you're sick?

According to research from the University of Nebraska, chicken soup has a mild anti-inflammatory effect that can help reduce cold symptoms. This and other factors explain why many believe chicken noodle soup is actually good for you when you're sick.

Quick Summary

This article explores the evidence behind chicken noodle soup as a remedy for illness, breaking down the specific benefits of its ingredients like protein, vegetables, and broth for hydration and reducing inflammation. It compares homemade versus canned options and separates comforting myths from scientific facts.

Key Points

• Hydration is Critical: The broth in chicken noodle soup helps prevent dehydration and thins mucus, making it easier to breathe.

• Nutrient-Dense Ingredients: A homemade soup with fresh vegetables provides essential vitamins, minerals, and antioxidants that support immune function.

• Anti-Inflammatory Properties: Compounds found in chicken and other ingredients can have a mild anti-inflammatory effect, which may reduce congestion.

• Homemade is Superior: Homemade soup allows you to control sodium levels and use fresher, more nutrient-rich ingredients than most canned options.

• Psychological Comfort: The warmth and nostalgic feeling of chicken soup provide a real mental boost that aids in the recovery process.

• It's a Support System, Not a Cure: The soup assists your body in fighting illness but does not cure the virus itself; it primarily relieves symptoms.

• Steam is Your Friend: Inhaling the steam from the hot soup helps to open up congested nasal passages.

The Science Behind the Comfort

Chicken noodle soup has been a go-to remedy for colds and flu for centuries, with traditions passed down through generations. But beyond being a comforting placebo, there is legitimate science to support its benefits when you're feeling under the weather. The restorative power of chicken noodle soup isn't a single magical cure but rather a combination of therapeutic effects from its simple, nourishing ingredients.

Ingredients That Heal

• Hydrating Broth: When sick, it is easy to become dehydrated, especially with a fever or if you are not drinking enough liquids. The savory, warm broth provides essential fluids and electrolytes, helping to keep you hydrated and to thin mucus secretions. This can lead to a less stuffy, more comfortable feeling.
• Vitamins and Minerals: Carrots and celery provide vital vitamins and minerals like Vitamin A, C, and K, as well as folate and potassium. Onions and garlic also contain immune-boosting and anti-inflammatory phytonutrients that support the body's natural defenses.
• Immune-Supporting Protein: The cooked chicken is an excellent source of protein, which is crucial for repairing body tissue and producing antibodies that fight infection. It also contains the amino acid cysteine, which is similar to a drug used to treat bronchitis.
• Inflammation-Reducing Carnosine: Chicken contains carnosine, a compound that some studies suggest may help reduce the inflammation in your upper respiratory tract that causes congestion. This effect is temporary, so it's a good idea to keep sipping throughout the day.
• Digestible Carbohydrates: The noodles provide an easily digestible source of carbohydrates. When your body is fighting an illness, it needs energy. The noodles offer a good fuel source that won't upset your stomach.

Homemade vs. Canned: A Nutritional Comparison

Not all chicken noodle soups are created equal. The preparation method significantly impacts the nutritional value and health benefits. While canned soup offers convenience, homemade versions provide more control over ingredients and typically offer superior nourishment.

Feature	Homemade Chicken Noodle Soup	Canned Chicken Noodle Soup
Sodium	You control the amount of salt, allowing for a low-sodium version.	Often excessively high in sodium, sometimes providing a full day's allowance in one serving.
Ingredients	Uses fresh vegetables, high-quality chicken, and herbs for maximum nutritional benefit.	May contain processed vegetables, smaller amounts of chicken, and artificial flavors.
Additives	Generally free of artificial preservatives and other undesirable additives.	Often contains preservatives and flavor enhancers to extend shelf life.
Flavor	Deep, rich, and flavorful broth from long simmering of bones and vegetables.	Weaker, less complex flavor that is often overly salty.
Convenience	Requires more time and effort to prepare.	Quick and easy to heat and eat, ideal for when you lack energy.
Cost	Can be more cost-effective, especially when using a whole chicken carcass to make broth.	Higher cost per serving, particularly for high-quality, low-sodium versions.

For optimal healing benefits, preparing a batch of homemade chicken noodle soup is the best approach. However, if energy is low, a low-sodium canned or deli version can still provide beneficial hydration and calories.

The Placebo Effect and Comfort

In addition to its scientific benefits, the psychological comfort of chicken noodle soup cannot be overlooked. For many, it evokes powerful associations with childhood and nurturing care, providing a mental boost that can aid recovery. The warmth and savory aroma stimulate taste receptors and improve appetite, which is often diminished during illness. This can help ensure you get the nourishment your body needs to fight off infection. The steam from a hot bowl of soup can also temporarily relieve nasal congestion by increasing the temperature of your nasal passages.

Busting the Myth: Aiding vs. Curing

It is important to clarify that chicken noodle soup is not a cure for the common cold or flu, but rather an aid that helps manage and alleviate symptoms. The soup's ability to help a person feel better does not mean it is eradicating the virus itself. The body's immune system does the heavy lifting, while the soup provides crucial support through hydration, nutrition, and comforting warmth. Think of it as a helpful assistant, not the main doctor. For maximum effect, it is recommended to sip throughout the illness to maintain the anti-inflammatory and hydrating effects.

Conclusion

So, is chicken noodle soup actually good for you when you're sick? The answer is a resounding yes, though not as a magic cure. The combination of hydration, anti-inflammatory compounds, and nourishing ingredients provides substantial symptomatic relief. For the most beneficial version, homemade soup made with fresh vegetables and bone broth is the superior choice, offering lower sodium and higher nutrient content. However, even a store-bought version provides a valuable source of comfort and hydration. The next time you feel a cold coming on, embrace this age-old remedy and let a warm bowl of chicken noodle soup help you on your road to recovery. For more information on the science of nutrition during illness, you can explore resources like the National Foundation for Cancer Research, which discusses the nutrient components in soup that can aid in recovery.

Make Your Own Healing Soup: Use fresh vegetables like carrots and celery, and low-sodium broth to maximize vitamins and minimize salt.

Stay Hydrated: The broth is key for replacing fluids and electrolytes lost during illness, helping to thin mucus. Reduce Inflammation: The natural compounds in chicken and garlic offer mild anti-inflammatory effects that can ease congestion. Choose Homemade: To get the best nutritional benefits and avoid excess sodium and additives, homemade is best. Don't Expect a Cure: Chicken noodle soup aids in recovery by managing symptoms, not by curing the illness itself. Benefit from Comfort: The psychological comfort of a warm, familiar meal is a proven part of its therapeutic effect. Look for Bone Broth: Using a bone-based broth can increase the amount of gelatine, glucosamine, and chondroitin, which may help reduce inflammation and improve gut health.

FAQs

Question: Why does chicken noodle soup help with congestion? Answer: The warmth and steam from the soup help to increase the temperature of your nasal passages, which loosens thick mucus and provides temporary relief from stuffiness.

Question: Is canned chicken noodle soup effective for sickness? Answer: While homemade is generally better due to lower sodium and fresh ingredients, canned, low-sodium versions can still provide hydration and warmth, which are beneficial for managing symptoms.

Question: What ingredients should I add to my soup for extra healing power? Answer: Adding extra anti-inflammatory ingredients like turmeric, ginger, or garlic can provide an additional health boost. Herbs like fresh parsley and thyme also add nutrients and flavor.

Question: Does the protein in the chicken actually help with my immune system? Answer: Yes, the chicken provides protein and amino acids that your body needs to build and repair tissues, including the cells of your immune system that fight off infection.

Question: What's the best way to prevent the noodles from getting mushy in leftovers? Answer: For best results, cook the noodles separately and add them to each bowl just before serving. This prevents them from soaking up all the broth when stored as leftovers.

Question: Can vegetarians get similar benefits from a vegetable noodle soup? Answer: Absolutely. A hearty vegetable broth with a mix of fresh vegetables can provide excellent hydration and a wide range of vitamins and minerals. Adding chickpeas or tofu can also provide a protein boost.

Question: Is the benefit of chicken soup just a placebo effect? Answer: While the psychological comfort is a definite factor, scientific studies have shown that chicken soup provides tangible benefits, such as hydration, mild anti-inflammatory effects, and nutritional support.

Frequently Asked Questions

Why does chicken noodle soup help with congestion?

The warm steam from the soup can help open up your airways, while the hydrating broth thins mucus secretions, making it easier to breathe and providing temporary relief from stuffiness.

Is canned chicken noodle soup effective for sickness?

While not as nutritionally dense as homemade soup due to higher sodium and processed ingredients, canned, low-sodium versions still provide important hydration and warmth to help manage symptoms.

What ingredients can I add to my soup for extra healing power?

For an added health boost, try incorporating extra anti-inflammatory ingredients such as turmeric, ginger, or garlic. Fresh herbs like parsley and thyme also add flavor and nutrients.

Does the protein in the chicken actually help with my immune system?

Yes, the chicken provides protein and amino acids, which are the building blocks your body needs to produce antibodies and repair tissues, both crucial for a strong immune response.

What's the best way to prevent the noodles from getting mushy in leftovers?

For best results, cook the noodles separately and add them to each bowl just before serving. This prevents them from soaking up too much broth when stored as leftovers.

Can vegetarians get similar benefits from a vegetable noodle soup?

Yes, a hearty vegetable broth with a mix of fresh vegetables provides excellent hydration and a wide range of vitamins. Adding chickpeas or lentils can also boost protein content.

Is the benefit of chicken soup just a placebo effect?

While the psychological comfort is a significant factor, chicken soup also provides tangible benefits, such as improved hydration, mild anti-inflammatory effects, and crucial nutritional support.