Ladle Your Way to Good Health

Several months ago, I saw a "Wizard of Id" cartoon in the Comics sections of The Washington Post. A character asked the pharmacist for the generic equivalent of a particular prescription. The pharmacist's answer? "Chicken soup."

All joking aside, there's a lot to be said for using food, especially soup, to fend off what ails you. Studies have shown that soup, particularly the chicken variety, helped to increase the flow of mucus-gross, but effective if you're trying to get rid of a cold. In fact, soup worked better than either cold or hot water.

Here's a quick look at why this homemade remedy has been healing children and adults alike for hundreds of years, as well as two of my favorite soup recipes that are sure to keep you decadently healthy all winter long.

Anti-Viral Antioxidants

While that tall glass of orange juice has now been shown to be a bad idea when fighting a cold or flu (excess acid and sugar), you still need to get high doses of antioxidants into your system. Key among the antioxidants are quercetin, vitamin C, and beta-carotene.

According to a study published in the American Journal of Clinical Nutrition , Finnish men and women who consumed the most flavonoids (potent antioxidants found in most plants) had a lower risk for many chronic health conditions, including heart disease, diabetes, and asthma. What was most interesting was that most of the benefits appeared to come from quercetin, a flavonoid that is plentiful in apples and onions.

Quercetin has amazing anti-inflammatory and anti-allergenic capabilities that have been shown to help inhibit the release of histamine and other inflammatory substances. It has been found to be useful for treating hay fever, asthma, and eczema, as well as food allergies such as dairy, wheat, peanuts, and soy.

Another powerful antioxidant—vitamin C—is a known immunity booster. This mighty vitamin can help prevent fatigue caused by infections by increasing the production of immunoglobins-proteins your body uses to fight infection. Plus, several studies have shown that vitamin C can shorten the severity and course of infections, such as colds, and reduce the number of sick days from the flu. While most fruits contain lots of vitamin C, you can still get a high dose of the nutrient from spinach, green beans, zucchini, green peppers, broccoli, and cauliflower.

Fat-soluble vitamin A (especially as beta-carotene) is essential for the proper formation and maintenance of cell membranes and helps to support the structural integrity of the tissues, namely those in your respiratory system. It helps boost your immune system, protecting against organisms that may cause disease. Fantastic food sources of vitamin A and beta-carotene include carrots, spinach, butternut squash, red peppers, and sweet potatoes.

Germ-Fighting Garlic

Garlic has been a known pathogen fighter for hundreds of years. Numerous studies have shown that garlic is an effective weapon against bacterial and fungal infection, as well as viruses. It also has also earned a solid reputation as an immune booster, thanks to its high concentration of allicin. Often referred to as "Mother Nature's insecticide," allicin has strong antimicrobial, antifungal properties, as well as natural expectorant capabilities, which helps you get rid of mucus more effectively.

Don't Chicken Out

Whether you are fighting a cold or the flu, you need to keep your energy stores high. That's where protein comes in. Adequate amounts of complete protein are needed to keep your immune system in tip-top shape. Plus, your body needs a steady supply of amino acids to fight the onslaught of bacteria and viruses just waiting to take advantage of your weakened state. Specifically, there are eight amino acids that help create the antibodies you need to attack and destroy disease. And it just so happens that chicken contains all eight of these essential amino acids.

Plus, chicken is high in selenium, a trace mineral critical to the production of glutathione peroxidase—an antioxidant enzyme found in all of your cells. According to researchers at the University of North Carolina at Chapel Hill, selenium can actually prevent a virus that has already entered your cells from oxidizing and mutating into a more dangerous form.

Soup's On!

In short, mom was right. Chicken soup really is good for your soul—as well as your health. So, in honor of my mother and all her good advice, click here for her chicken soup recipe (with a few tweaks). You’ll also find a beta-carotene powerhouse for you to try—my favorite—butternut squash. Packed with the power of quercetin and vitamin A, this creamy soup is sure to keep your entire family warm, well, and satisfied.

Cook up a pot tonight and savor your good health!

Ladle Your Way to Good Health