It's no myth: Chicken soup really is helpful when you're sick

November 2, 2008 12:36 am

IT'S OFTEN denigrat- ed as an old wives' tale, but actually, there is evidence that chicken soup can help with colds and flu.

One of the yuckiest parts of being sick is the mucus, nature's way of trapping germs and literally running them out of our system. Research showed eating spoonfuls of chicken soup sped up this healthy process.

And although I haven't seen research on other soups, I would advise vegetarians to pick miso soup or vegetable soup--it should have a similar effect.

Back to chicken soup. Scientists found that chicken soup helped people clear mucus better even than hot water or tea. Cold water actually slowed mucus--so consider avoiding cold drinks when you have a respiratory infection. Warm water or tea may be more helpful.

Another study found that chicken soup stimulated white blood cells, the guardians of the immune system. And a Nebraska study found that a vegetable-rich version of chicken soup was anti-inflammatory.

There hasn't been as much research done on chicken soup as I would wish. That's because most research is funded by drug companies, and they can't patent chicken soup and make loads of money off it.

Still, chicken soup is a time-tested home remedy to speed recovery, used for thousands of years in Europe, China and other places around the world.

For many people, chicken soup summons childhood memories of being cared for, and of healing. This placebo effect alone can be very powerful.

Besides, chicken soup is delicious, nourishing, and the steam rising from the soup bowl acts as a mini humidifier.

MORE POWER WITH HERBS

You can boost the healing power of chicken soup by adding tasty herbs. A few small studies have suggested that garlic and sage stimulate the immune system against viruses. Or, if you prefer an Asian flavor, add ginger instead of sage--it is also antiviral.

If you're making chicken soup from scratch for someone, you can make it even more nutritious by cooking the chicken, bones and all, and adding a dash of something mildly acidic such as lemon juice or vinegar to the soup pot.

Simmering chicken bones in acidic broth releases calcium into the soup. That's good for people's bones, too. Just be sure to strain out the chicken bones out before you serve it!

Of course, chicken soup is not a replacement for seeing a doctor. Consider getting vaccinated against the flu--most doctors' offices and health departments offer the shots from October to February.

If you do get the flu, use common sense and rest in bed at home--most cases clear up within 7 to 10 days. The flu is caused by viruses, not bacteria, so antibiotics can't stop it, although doctors do have some new antiviral medicines.

Use common sense--if you have trouble breathing, have a temperature over 100 or are otherwise frail, call a doctor immediately.

If you are stuck home with a mild cold or flu, though, chicken soup can be incredibly comforting. A pot of soup on the stove humidifies the house with fragrant steam. Even if you don't feel well enough to make soup from scratch, you can doctor a can of store-bought soup with immune-boosting herbs such as garlic, sage and pepper.

If you like spicy foods, add a dash of cayenne pepper to the soup. Cayenne helps clear your sinuses, and it adds a lot of warmth and flavor to the soup.

Stay healthy this flu season.

Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.

Jen's Soothing chicken soup

Makes 6 hearty servings

chicken, skin removed (about 1 lbs.) 3 cups carrots, chopped 3 cups celery, sliced 2 cups potatoes, cubed but not peeled 1 to 3 cloves garlic, minced 1 teaspoon black pepper (or teaspoon cayenne) 3 bouillon cubes 8 to 10 cups water 1 tablespoon dried sage juice of lemon (about cup) cup chopped fresh parsley (or 2 tablespoons dried)

Procedure:

1. Bring water to boil in large pot.

2. Add all other ingredients except parsley, and bring to boil again.

3. Cover, reduce heat, and simmer 90 minutes.

4. Remove chicken, put on chopping block, and slice meat off the bones. Discard the bones. Return chicken meat to the stew pot.

5. Remove from heat, add parsley and serve.

Nutrient Analysis: 270 calories, 26 g protein, 9.4 g fat (2.5 g saturated fat), 21 g carbohydrate, 5 g fiber, 72 milligrams calcium, 2.6 milligrams iron, 940 milligrams sodium (less if low-sodium bouillon used), 800 milligrams potassium, 16,000 units vitamin A, 30 milligrams vitamin C, 63 milligrams cholesterol.

Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.