When the nose is blocked and the throat itchy, soups are soothing and pleasant. They supply the body with important vitamins and minerals and radiate pleasant warmth from within. Many sick from the cold So swear by kitchen medicine.
Hot soups are proven home remedies and many people find them to relieve symptoms. Although it has not been scientifically proven that this a cold fades faster, hot vapors have an expectorant effect. Additionally, freshly prepared soups are rich in minerals and provide the body with enough fluid to fight the virus. Three soups worth trying for a cold – and they’re pretty good too.
Soups: Fluid more in case of colds
The benefits of cold soups are obvious: they provide plenty of fluid to the body, they warm from the inside, help with chills and, in the case of chicken and vegetable broths, they are easy to digest. All of this is beneficial when the body just uses cold viruses fights “At the same time, the heat improves the Soup blood flow, mucous membranes does not dry out, the mucus dissolves. This is perceived as beneficial and supports the body’s own defenses against the mucous membranes,” explains Silke Restemeyer, a qualified ecotrophologist in the public relations department of the German Nutrition Society (DGE).
Heat has a beneficial effect
The heat from the spoon is also good for the throat. Hot soup often has a soothing effect Sore throat out of. Throat scratching subsides a bit and that too to cough calm down a bit. Additionally, the fragrance awakens childhood memories of care and attention in many people. “It helps a lot to calm down and relax,” says Restemeyer.
Easy to digest and rich in minerals
The fact that soups are easy to digest is also practical when you have a cold: if the body has to put less energy into it digestion stuck, it has infection-fighting abilities available. Plus, the soups aren’t heavy on the stomach – which is also nice when you’re in bed and have less of an appetite due to a cold. In addition, soups compensate for the loss of minerals caused by increased sweating when you have a cold. It is therefore worth trying some soups of strength and healing, as they are colloquially called. They are easy to prepare and can be cooked in large quantities in advance: A little extra if you are feeling tired and don’t want to be in front of the stove all the time.
The classic: chicken soup
Chicken soup for the common cold: a classic – even in grandma’s day. Not for nothing: “The ingredients of chicken soup contain nutrients that can strengthen the immune system. It starts with high-zinc chicken meat and continues with classic vegetables such as leeks, celery, carrots and onions. Vegetables provide vitamin K, beta-carotene and phytochemicals,” says Restemeyer. “Whoever refines the soup with curly parsley at the end gives an extra portion vitamin C added. In addition, the chicken soup provides energy so that people with a cold can get back on their feet quickly.”
Although there have only been laboratory experiments on the possible effectiveness of chicken soup against colds and there are no clinical studies with patients on the effectiveness of the soup with chicken against the common cold: soups are an indispensable part of the medicine cabinet. Also interesting to know: In Ayurvedic teachings, traditional Indian medicine, meat soups are also classified as strengthening, healing and digestive aids.
Chicken soup: basic recipe
Basic recipe: Put one kilogram of soup meat (eg chicken or beef) with one kilogram of bones in four liters of cold water. Bring to a slow boil. The soup should simmer, not bubble. When the foaming stops, you can add vegetables and spices of your choice, as well as finely chopped greens and a halved onion. Bay leaves, lovage, thyme, rosemary, a piece of ginger root and juniper berries also go well together. Vary according to your tastes. A pinch of vinegar and a little salt in the broth will help loosen the calcium from the bones.
After about an hour and a half, take out the meat. Simmer the soup for another two hours. Next, strain the soup, then add the meat and serve the soup. Tip: snack on a pepper with the soup. This one is rich in vitamin C and also brings a pep in terms of taste.
Power pack with essential oils: onion soup
Onion soup is also popular for colds. Onions are true nutrient providers: !00 grams of onions contain 7 milligrams of vitamin C, 11 micrograms of folate, 160 milligrams of potassium, 0.2 milligrams of zinc and manganese. And that’s not all: “In the case of onions, the content of sulphurous essential oils, pungent allicin and other organic sulphides, is particularly remarkable. These are sulphurous perfumes and aromas, ”explains Restemeyer. “They belong to the group of phytochemicals. Allicin has long been known for its antimicrobial effect. In addition, sulfides seem to have an anti-inflammatory effect, among others.”
Onions have long since found their place in medicine cabinets: in the form of onion sachets earache or as onion syrup against Cough. The onion can also score points in the soup. It promotes the drainage of secretions and the decongestion of the mucous membranes, so that nasal breathing works better again. At the same time, it can have a mild anti-inflammatory effect in the neck and throat area.
Basic recipe: Peel and finely chop 450 grams of onions. Melt a little butter in a large saucepan and sauté the onion vigorously. Pour in a liter of vegetable broth and bring everything to a boil. Then simmer for another fifteen minutes. Season with salt and pepper. Tip: If you are really hungry, you can cut some white bread into cubes and toast it in a pan with a little butter. Divide the soup into bowls, put the bread cubes on top, sprinkle with cheese and bake in the oven at 100 degrees.
Rich in vitamins and fortifying: Potato soup with herbs
Potato soup with herbs is also beneficial for colds. Potatoes are rich in vitamin C, which immune system supports. In addition, potatoes fill you up well and strengthen the body with carbohydrates without overloading it unnecessarily. If desired, you can add carrots and peppers to the soup. They are rich in vitamins and provide more flavor. Finely chopped herbs are especially delicious as a garnish. Herbs such as thyme, rosemary and sage not only contain mineralsbut can develop a mild anti-inflammatory and antibacterial effect thanks to the essential oils it contains.
“Sage has an antibacterial and anti-inflammatory effect. Due to its expectorant effect, thyme is not only used as a spice in food, but is often drunk as an herbal tea for coughs and sore throats,” explains the nutritionist. “Parsley is also a popular soup spice. In addition to vitamins C and K, it also contains minerals such as iron and the secondary plant substance beta-carotene, which the body converts into vitamin A and has an antioxidant effect and stimulates certain functions of the immune system.” If desired, you can grate fresh ginger over the soup. Due to the essential oils and pungent substances it contains, ginger has an appetizing, digestive, warming and anti-nausea effect.
Basic recipe: peel 1.5 kg of floury potatoes and cut them into small cubes. Peel and dice an onion and two carrots and/or other vegetables of your choice. Put two tablespoons of oil in a pan and fry the onions first. Then add the potatoes and vegetables and sauté briefly. Then deglaze with 1.5 liters of vegetable stock. Add a tablespoon of tomato puree and season with salt, pepper and marjoram. Simmer for 25 minutes and in the last step briefly strain the soup with a hand blender. This makes the soup creamy but still contains potato chunks. Garnish with fresh herbs and fresh ginger just before serving.
Certified Oecotrophologist Silke Restemeyer works in the public relations department of the German Nutrition Society e. V. (DGE).
This way as many nutrients as possible are retained
Soups are often cooked for a long time – which can reduce the vitamin content. The nutrition expert therefore recommends preparing the vegetables just before processing: wash them briefly under running water, chop them coarsely and then choose a cooking time that is long enough but as short as possible. “For the preparation of chicken soup, for example, this means adding the vegetables to the soup towards the end of the cooking time,” says Restemeyer.
A balanced diet supports the immune system
If you want to support your immune system, you should generally pay attention to a balanced diet with foods that are as fresh as possible. Then the body is supplied with vitamins, minerals, trace elements and plant substances as well as fiber. That’s why I wrote to you Food, to prevent colds does not exist. It always depends on the interaction of the different nutrients. It is important to provide the body with everything it needs.
“A balanced diet or a good nutritional status is important for the immune system. This allows the immune system to perform its function optimally and to protect our organism from harmful influences such as bacteriaviruses, fungi,” explains Restemeyer. “If nutrients are lacking, the immune system is susceptible to infections.
Which vitamins are in which?
A plant-based diet with plenty of vegetables and fruits provides the body with important nutrients. Some examples:
- Vitamin C: Peppers, berries, various types of cabbage, citrus fruits, tomatoes and potatoes
- Zinc: rolled oats, lentils, wholemeal rye bread, cheese, milk, chicken eggs, poultry meat
- Selenium: mushrooms, cabbage, lentils, asparagus, onions vegetables like leeks
“In order to support the immune system in its entirety, there are also sufficient Sleep, Exercise, drink a sufficient amount of about 1.5 liters per day, avoid alcohol and tobacco, take enough breaks and relaxation time. stress weakens the immune system and makes it more sensitive,” says Restemeyer.