What to put in chicken broth when sick? The Ultimate Guide

October 14, 2025 •

4 min read

According to one study, chicken soup may possess anti-inflammatory properties that can help ease cold and flu symptoms. Knowing what to put in chicken broth when sick can transform a simple base into a potent elixir of nutrients and comforting flavors designed to support your body's recovery. This guide explores the best ingredients to add for maximum health benefits.

Quick Summary

This guide covers essential vegetables like carrots and celery, immune-boosting spices such as garlic, ginger, and turmeric, and additional beneficial ingredients like leafy greens and lemon to enhance flavor and nutrient intake during illness. It explains the purpose of these additions, offers a simple recipe, and compares their benefits.

Key Points

Boost Electrolytes: The broth's water and electrolyte content are crucial for staying hydrated, especially with fever or stomach issues.
Add Garlic & Ginger: These ingredients are potent for their anti-inflammatory and antiviral properties, helping to fight infections.
Use Turmeric for Inflammation: Curcumin in turmeric acts as a powerful anti-inflammatory agent, especially when combined with black pepper for better absorption.
Incorporate Leafy Greens: Adding greens like spinach or kale provides extra vitamins and antioxidants to support your immune system.
Finish with Fresh Herbs: Fresh herbs like thyme and parsley not only add flavor but also contribute antibacterial and antiviral benefits.
Squeeze in Lemon Juice: The addition of fresh lemon juice at the end delivers a dose of vitamin C and helps cut through congestion.

The Therapeutic Power of Chicken Broth

Chicken broth has long been a go-to remedy for illness, and its reputation is well-deserved. The warmth of the broth helps to relieve nasal congestion by increasing the temperature of the nasal and respiratory passages, which in turn helps to loosen thick mucus. Furthermore, broth is an excellent source of fluids and electrolytes like sodium and potassium, which are crucial for rehydration, especially when dealing with fever, vomiting, or diarrhea. Beyond simple hydration, a well-prepared broth is rich in vitamins, minerals, and amino acids, providing easy-to-digest nourishment when appetite is low. But it's what you add to the broth that truly unlocks its healing potential. By incorporating specific ingredients, you can significantly enhance its nutritional and immune-supportive properties.

Essential Vegetables for a Healing Broth

Adding a mix of vegetables not only boosts flavor but also infuses the broth with a wide array of vitamins, minerals, and antioxidants essential for fighting off infection. When simmering vegetables, keep in mind that leaving the skin on carrots can maximize their nutritional contribution.

Nutrient-Rich Vegetable Additions

Carrots: Packed with vitamin A, which is critical for immune system function and the health of cells lining the digestive tract.
Onions and Garlic: These powerful aromatics have long been recognized for their potential antiviral and anti-inflammatory effects. Both are a source of vitamin C and other beneficial compounds.
Celery: A classic broth vegetable, it provides vitamin C and other antioxidants that help protect cells from damage.
Ginger: Well-known for its anti-inflammatory and anti-nausea effects, ginger can also help clear congestion.
Mushrooms: Varieties like shiitake can strengthen the immune system by supporting T-cell function and are a source of vitamin D.

Immune-Boosting Herbs and Spices

These additions don't just improve flavor; they deliver targeted medicinal benefits to help combat your sickness. Fresh herbs often offer the most potent properties.

Turmeric: Contains curcumin, a potent antioxidant with significant anti-inflammatory properties. Adding a dash of black pepper enhances the absorption of its beneficial compounds.
Thyme: This herb has been used to treat coughs and is a good source of vitamin C.
Rosemary: Known for its anti-inflammatory properties and its role as an antioxidant.
Black Pepper: Aids in the absorption of nutrients, particularly when paired with turmeric, and can help to loosen mucus.
Bay Leaf: Adds a depth of flavor and is a source of vitamins and minerals.

Comparison of Beneficial Add-ins


Ingredient	Primary Benefit	Key Nutrients	Preparation Tip
Carrots	Immune function	Vitamin A, Antioxidants	Chop and simmer; don't peel to maximize nutrients.
Garlic	Antiviral, Anti-inflammatory	Allicin, Vitamin C	Crush cloves and add towards the end to preserve potency.
Ginger	Anti-inflammatory, Nausea relief	Antioxidants	Grate fresh root directly into the broth.
Turmeric	Anti-inflammatory	Curcumin	Add fresh root or powder with black pepper for best absorption.
Mushrooms	Immune support	Vitamin D	Sauté or add directly to the simmering broth.
Lemon	Vitamin C, Alkalizing effect	Vitamin C	Squeeze in fresh juice just before serving.
Leafy Greens	Antioxidant, Anti-inflammatory	Vitamin K, Folate	Stir in towards the end of cooking to prevent over-wilting.

Assembling a Restorative Broth

Creating a nourishing broth is simple. Begin by simmering chicken bones or a whole chicken carcass with aromatics like onion, carrots, and celery for several hours to extract maximum flavor and nutrients. Once the broth is strained and clear, you can add your specific healing ingredients for a shorter period before serving.

Instructions for a Healing Broth:

Prepare the Base: Add a chicken carcass, one chopped onion, two chopped carrots, and two chopped celery stalks to a large pot. Cover with water and simmer for 2-4 hours.
Strain: Use a fine-mesh strainer to remove all solids, leaving only the clear broth.
Add Healing Ingredients: Return the strained broth to the pot. Add minced garlic, grated ginger, and a pinch of turmeric and black pepper. Simmer for 10-15 minutes.
Finish: Stir in shredded cooked chicken, some fresh spinach or kale, and a squeeze of fresh lemon juice just before serving. Top with fresh parsley or cilantro if desired.

Conclusion

While a simple cup of warm broth offers hydration and comfort when you're sick, intentionally adding ingredients like garlic, ginger, turmeric, and fresh vegetables significantly enhances its therapeutic effects. These additions not only provide essential vitamins and minerals to support your immune system but also lend anti-inflammatory and antiviral properties that can help manage symptoms like congestion and nausea. By being mindful of what you put in your chicken broth, you can transform a classic comfort food into a powerful tool for recovery, helping you get back on your feet faster. The warmth, flavor, and nutritional density of a homemade healing broth are hard to beat when you’re feeling under the weather. For more health-focused recipes and nutritional tips, visit Healthline's Nutrition section.

Frequently Asked Questions

While homemade broth is often richer in nutrients, high-quality, low-sodium store-bought broth can still be beneficial for hydration and is a convenient option when you are sick. You can enhance its nutritional value by adding fresh vegetables, herbs, and spices.

Bone broth is often simmered longer with bones, extracting more minerals like calcium and magnesium, as well as collagen. This can support gut health and reduce inflammation, making it a very nourishing choice for recovery, though research is still ongoing.

For maximum benefit, add fresh, delicate herbs like parsley towards the end of cooking. For tougher spices like ginger and turmeric root, simmer for at least 15-20 minutes to infuse their properties. Avoid boiling miso, and add it right before serving.

Yes, absolutely. Other beneficial vegetables include zucchini, potatoes for carbohydrates, sweet potato, and mushrooms like shiitake for an added immune boost.

Adding noodles or rice provides easily digestible carbohydrates, which can be helpful for energy when you're sick and have a low appetite. It turns the broth into a more substantial and comforting meal.

Fresh ingredients, especially herbs like garlic and ginger, retain more of their potent antiviral and anti-inflammatory compounds compared to dried versions. They also contribute a richer, more vibrant flavor.

For respiratory illnesses, the warmth of the broth is beneficial as the steam can act as a natural decongestant, helping to clear sinuses and thin mucus. Warm liquids are also more comforting for a sore throat.