Chicken Soup for Colds: Why It Works and How to Make It

When you feel a cold coming on, one of the first things people recommend is a warm bowl of chicken soup. It’s been used for centuries as a go-to comfort food during sickness, and there’s solid science behind why it actually helps. If you’re wondering whether it’s just an old wives’ tale or if there’s real evidence to back it up, this article will break it all down. Plus, you’ll get two chicken soup recipes and tips on how to enhance them with cold-fighting ingredients.

Why Chicken Soup Is Good for a Cold

1. Clears Congestion

When you have a cold, mucus buildup can make it hard to breathe. Hot liquids, especially broth-based soups, help loosen mucus, making it easier to expel. A study published in Chest found that chicken soup was more effective at clearing nasal congestion than hot water alone.

2. Provides Essential Nutrients

Your body needs nutrients to fight off infections, and chicken soup delivers them in an easily digestible form. The combination of chicken, vegetables, and broth gives you a mix of protein, vitamins, and minerals that support immune function.

• Chicken provides high-quality protein, which helps your body repair and build immune cells.
• Carrots, celery, and onions offer vitamin C, vitamin A, and antioxidants that support immunity.
• Garlic contains compounds like allicin, which are known for their antiviral and antibacterial properties.
• Bone broth (if used) is rich in collagen and amino acids that promote gut health, which is directly linked to immune function.

3. Reduces Inflammation

Studies have shown that chicken soup has mild anti-inflammatory effects, which can help relieve the body’s reaction to infection. Researchers believe that certain components in the soup slow down white blood cell activity, reducing inflammation in the respiratory tract and easing symptoms like a sore throat.

4. Keeps You Hydrated

Dehydration makes cold symptoms worse, yet many people forget to drink enough fluids when they’re sick. Chicken soup provides hydration while also delivering electrolytes, which are crucial for maintaining energy levels and preventing fatigue.

Best Chicken Soup Recipes for a Cold

1. Classic Chicken Soup

This traditional recipe is packed with immune-boosting ingredients and is easy to digest, making it ideal when you’re feeling under the weather.

Ingredients:

• 1 whole chicken (or 4 bone-in, skin-on chicken thighs)
• 8 cups water or low-sodium chicken broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, diced
• 3 cloves garlic, minced
• 1 teaspoon salt (adjust to taste)
• 1 teaspoon black pepper
• 1/2 teaspoon turmeric (optional, for extra anti-inflammatory benefits)
• 1 bay leaf
• 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
• 1 cup egg noodles or rice (optional)
• Juice of 1/2 lemon (optional, for extra vitamin C)
• Fresh parsley for garnish

Instructions:

1. Prepare the Chicken: Place the whole chicken or chicken thighs in a large pot. Add water or broth and bring to a boil over medium-high heat. Once it starts boiling, reduce the heat to low and let it simmer. Skim off any foam that rises to the surface.
2. Add Vegetables and Seasonings: Stir in carrots, celery, onion, garlic, salt, black pepper, turmeric, bay leaf, and thyme. Let the soup simmer for about 45 minutes to 1 hour, allowing the flavors to blend.
3. Shred the Chicken: Remove the chicken from the pot and place it on a cutting board. Allow it to cool slightly before shredding the meat with a fork. Discard the bones and skin, then return the shredded chicken to the pot.
4. Add Noodles or Rice: If using, stir in egg noodles or rice and let them cook for another 10-15 minutes until tender.
5. Finish with Lemon and Parsley: Squeeze in fresh lemon juice for

2. Garlic & Ginger Chicken Soup

This version adds extra antiviral ingredients like ginger and garlic, making it even better for colds.

Ingredients:

• 4 cups chicken broth
• 1 cup shredded cooked chicken
• 1 tablespoon grated ginger
• 4 cloves garlic, minced
• 1 small onion, chopped
• 2 carrots, sliced
• 1 teaspoon turmeric
• 1/2 teaspoon cayenne pepper (optional, for sinus relief)
• 1 teaspoon apple cider vinegar
• 1 teaspoon soy sauce (or coconut aminos)
• 1/2 cup chopped spinach or kale
• 1 teaspoon sesame oil (optional for extra flavor)

Instructions:

1. Sauté the Aromatics: In a large pot over medium heat, heat a tablespoon of olive oil. Add chopped onion, garlic, and grated ginger. Sauté for about 3 minutes until fragrant.
2. Simmer the Soup: Add carrots, turmeric, cayenne pepper, and chicken broth. Stir well and bring to a simmer. Let it cook for about 20 minutes.
3. Add Chicken and Greens: Stir in the shredded chicken, spinach or kale, apple cider vinegar, and soy sauce. Cook for another 5 minutes until the greens are wilted.
4. Finish with Sesame Oil: Drizzle in sesame oil just before serving for extra depth of flavor.
5. Serve Warm: Ladle into bowls and enjoy while hot.

How to Make Your Chicken Soup Even More Beneficial

• Add mushrooms: Shiitake or maitake mushrooms enhance immune response.
• Include turmeric: It helps fight inflammation.
• Use bone broth: Boosts gut health and provides extra nutrients.
• Mix in miso paste: Supports digestion with probiotics.
• Try ginger and cayenne: Helps clear sinuses and reduces throat irritation.

Detailed Ingredient Benefits

Each ingredient in chicken soup plays a role in supporting the immune system and helping your body fight off a cold. Here’s a breakdown of the key benefits:

• Chicken: A high-quality protein source that helps build and repair immune cells. It also contains cysteine, an amino acid that thins mucus, making it easier to expel.
• Garlic: Contains allicin, a compound known for its antibacterial and antiviral properties. Studies suggest it may help reduce the severity and duration of colds.
• Onions: Packed with antioxidants and sulfur compounds that help reduce inflammation and support respiratory health.
• Carrots: High in beta-carotene, which your body converts to vitamin A, an essential nutrient for immune function.
• Celery: Provides antioxidants that help reduce inflammation and support hydration.
• Turmeric: Known for its powerful anti-inflammatory properties, it helps soothe sore throats and ease congestion.
• Ginger: Contains gingerol, a bioactive compound that has anti-inflammatory and antimicrobial properties. It also helps with nausea and digestion.
• Cayenne Pepper: A natural decongestant that helps clear sinuses by thinning mucus.
• Lemon Juice: A good source of vitamin C, which supports immune function and can help reduce the duration of colds.
• Bone Broth: Contains collagen and amino acids that support gut health, which is directly linked to immune system regulation.

Adding these ingredients enhances the nutritional value of your chicken soup and provides targeted benefits for cold relief.

How to Store & Reheat Chicken Soup

Making a big batch of chicken soup can save you time and ensure you always have a comforting, nutrient-rich meal ready when you need it.

Refrigeration

• Allow the soup to cool to room temperature before storing.
• Transfer to an airtight container and refrigerate for up to 4 days.

Freezing

• For longer storage, freeze soup in portion-sized airtight containers or freezer bags.
• Leave about an inch of space at the top to allow for expansion.
• Label with the date and use within 3 months for the best quality.

Reheating

• If refrigerated, reheat on the stovetop over medium heat until hot, about 5-7 minutes.
• If frozen, thaw in the refrigerator overnight before reheating. Alternatively, heat directly from frozen over low heat, adding a splash of water or broth if needed.

Avoid repeated reheating, as it can degrade the nutritional value and texture of the ingredients.

Other Cold Remedies to Try Alongside Chicken Soup

1. Honey and Lemon Tea

A warm drink made with honey and lemon can help soothe a sore throat and boost vitamin C levels.

2. Steam Therapy

Breathing in steam can help loosen mucus and relieve congestion. Add eucalyptus oil for added benefits.

3. Rest and Hydration

Your body needs energy to fight off a cold. Getting enough sleep and staying hydrated speeds up recovery.

FAQs

Does chicken soup actually help with a cold?
Yes. Studies show that it can help clear nasal congestion, reduce inflammation, and provide essential nutrients that support your immune system.

Can I use store-bought broth instead of homemade?
Yes, but look for low-sodium options with minimal additives for the best health benefits.

How often should I eat chicken soup when I have a cold?
Eating it once or twice a day while you’re sick can help keep you hydrated and provide nutrients your body needs to recover.

Is chicken soup good for the flu too?
Yes, it can help with both colds and the flu by soothing symptoms and keeping you hydrated.

What if I don’t eat meat?
You can make a vegetarian version using vegetable broth, tofu, lentils, or chickpeas for protein.

A hot bowl of chicken soup is one of the simplest, most effective ways to support your body when you have a cold. The combination of warm broth, nutrient-rich ingredients, and anti-inflammatory compounds makes it a great choice for speeding up recovery. Try one of these chicken soup recipes the next time you feel under the weather, and remember to pair it with plenty of rest and fluids for the best results.

If you’re looking for more ways to ease your symptoms, check out Cold Remedies: Simple, Effective Solutions for Relief for additional tips on soothing a sore throat, reducing congestion, and speeding up recovery.

For an in-depth look at how chicken soup can alleviate cold symptoms, you might find this article helpful: Does Chicken Soup Really Cure Colds?​

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