The Anti-Inflammatory and Decongestant Effects
One of the most well-documented effects of chicken soup is its anti-inflammatory action, which helps alleviate cold symptoms. A study from the University of Nebraska found that a classic chicken soup recipe could inhibit the migration of neutrophils—a common type of white blood cell—to inflamed tissues. By reducing this inflammatory response in the upper respiratory tract, the soup can ease cold and flu symptoms like a stuffy or runny nose, coughing, and sneezing.
How steam and nutrients clear airways
- Steam: Inhaling the hot steam from a bowl of chicken soup helps to open up nasal passages and loosen thick mucus, temporarily relieving congestion. This effect is often more potent than that of plain hot water, as the volatile compounds from herbs and vegetables can also play a role.
- Cysteine: Chicken meat contains the amino acid cysteine, which is chemically similar to the over-the-counter medication acetylcysteine, a mucolytic agent. This can help to break down and thin mucus secretions, making them easier to expel from the body.
The Role of Hydration and Electrolytes
When you are sick, staying hydrated is crucial for flushing out toxins and maintaining bodily functions, but it can be difficult if you have a low appetite. The broth in chicken soup is an excellent source of fluids and helps prevent dehydration, especially when a fever or sweating depletes your body's water stores.
Electrolytes for rebalancing the body
In addition to fluids, chicken soup provides essential electrolytes like sodium and potassium. These minerals are vital for nerve transmission and muscle function and are lost during illness, especially with sweating, vomiting, or diarrhea. Replenishing these electrolytes helps prevent the sluggish, drained feeling that often accompanies illness.
Immune System Support
Chicken soup supports the immune system through its nutrient-rich ingredients. The various components work synergistically to provide a gentle but effective boost for the body's natural defenses.
- Vitamins and Antioxidants: Vegetables like carrots, celery, and onions are packed with vitamins A and C and other antioxidants that protect cells from damage and support immune cell function.
- Protein: The protein from the chicken provides the amino acids needed to build and repair tissues, including the antibodies that fight infection. This is particularly important for recovery.
- Minerals: A homemade stock simmered from chicken bones can draw out beneficial minerals like zinc, magnesium, and phosphorus, all of which are essential for a healthy immune response.
Benefits for Gut and Digestive Health
Good health starts in the gut, and chicken soup contributes significantly to a healthy digestive system, particularly when made with bone broth.
- Gelatin and Collagen: Simmering chicken bones releases gelatin and collagen into the broth. These compounds can help heal and seal the lining of the intestines, soothe gut inflammation, and promote better digestion.
- L-Glutamine: This is an amino acid found in chicken broth that strengthens the intestinal barrier and protects the delicate gut lining, which in turn supports immune cell activity.
- Increased Appetite: When illness diminishes appetite, the savoury umami taste of chicken soup can help. Studies suggest the umami flavour can stimulate a bigger appetite and even improve nutrient digestion.
Canned vs. Homemade Chicken Soup
While both options offer benefits, homemade chicken soup generally provides more potent nutritional and anti-inflammatory properties, with better control over ingredients.
| Feature | Homemade Chicken Soup | Canned Chicken Soup |
|---|---|---|
| Nutrient Density | Higher, as fresh ingredients are used and nutrients are released through slow simmering. | Lower, with potential loss of nutrients during processing. |
| Anti-Inflammatory Action | Stronger, especially with fresh garlic, ginger, and slow-simmered bone broth. | Variable, depending on the ingredients and processing methods. |
| Sodium Content | User-controlled, allowing for low-sodium or salt-free options. | Often very high, which can be a concern for those with certain health conditions. |
| Freshness and Flavour | Superior, with rich, layered flavours from fresh vegetables and herbs. | Can be bland or have an artificial flavour from preservatives and flavourings. |
| Digestive Health | Excellent, particularly when made with bone broth and collagen. | Minimal, and may include additives or excess sodium that can aggravate digestion. |
| Versatility | Easily customizable with various vegetables, noodles, or spices. | Limited to the specific recipe of the canned product. |
Conclusion
Chicken soup's reputation as a restorative food is well-deserved, supported by centuries of tradition and modern scientific insights. It's not a magical cure, but its multifaceted benefits—including anti-inflammatory action, hydration, immune support, and digestive aid—make it a highly effective and comforting remedy. Whether homemade or carefully selected from a can, a warm bowl provides the nourishment and relief your body needs when feeling under the weather. This holistic approach to healing, combining warmth, hydration, and key nutrients, explains why what chicken soup does to the body makes it a timeless comfort food.
One-Pot Homemade Chicken Soup Recipe
For those looking to reap the full benefits of homemade chicken soup, a simple recipe is a great start. This resource from The Spruce Eats provides an excellent base recipe. Using a whole chicken ensures maximum flavour and nutrient extraction, but you can also use bone-in pieces.
- Ingredients: A whole chicken (or bone-in parts), water, onions, carrots, celery, garlic, bay leaves, fresh thyme, salt, and black peppercorns.
- Instructions:
- Place the chicken, quartered onions, large carrot and celery chunks, and herbs in a large stockpot.
- Cover with water, and bring to a simmer, skimming off any foam.
- Cook for about an hour and a half, until the chicken is tender.
- Remove the chicken and strain the broth, discarding the boiled vegetables.
- Shred the cooked chicken meat and add it back to the broth with fresh chopped carrots and celery. Add noodles if desired.
- Season generously with salt and pepper and cook until the new vegetables are tender and the noodles are cooked.
A Balanced Remedy for Overall Wellness
Even beyond treating cold symptoms, chicken soup offers excellent nutritional support. It provides an easily digestible, balanced meal when appetite is low, ensuring the body still gets the calories, protein, vitamins, and minerals it needs for a quick recovery. The psychological comfort of eating a familiar, warm, and nourishing meal also plays a role in making you feel better. By supporting multiple body systems simultaneously, chicken soup proves itself to be a genuinely restorative food.
