Why Soup Is the Ultimate Winter Superfood

Soup isn’t just comfort food—it’s science-backed nutrition in a bowl. Updated research shows vegetable soups, bone broths, and even classic chicken noodle soup can boost immunity, support gut health, and help you recover faster from colds.

🥣 Enjoy Some Soup: Health Benefits in Every Bowl

As the weather turns colder, nothing beats a hot bowl of soup. But beyond comfort, soup can be a powerful addition to your diet. Let’s break down the benefits:

1. 🌱 Vegetables

Soups are often loaded with vegetables, making them an easy way to increase daily intake. Research shows that vegetable soups are rich in antioxidants like lycopene and beta-carotene, which protect against oxidative stress and supports skin health. (See:  Foods for Healthy Skin) Cooking tomatoes enhances lycopene absorption, so tomato soup may actually be healthier than raw tomatoes. Split pea soup adds fiber and vitamin A, supporting immunity and vision.  If you have a toddler who is fussy about eating vegetables, that toddler may eat the smaller pieces of the soft vegetables in vegetable soup. Even kids who won’t eat tomatoes might enjoy a bowl of tomato soup.  (See: Favorite Soup for Kids)

2. 🍖 Bone Broth

A new rage in nutrition is getting more collagen and one way to do so is eating soups made with bone broth.  For years, people would take a ham bone and make soup with it. While collagen levels vary, studies confirm bone broth provides protein, minerals, and gut-supportive compounds like glutamine and glycine. These may help repair the intestinal lining, reduce inflammation, and support joint health. Homemade versions often deliver better nutrition than store-bought. (See: How to make bone broth)

3. 🍲 All-in-One Nutrition

Soups often combine carbs, protein, and healthy fats in one dish. Think noodles or rice for energy, beans or chicken for protein, and olive oil for healthy fats. This balance makes soup a satisfying, nutrient-dense meal.

4. 🍗 Chicken Noodle Soup

Generations have turned to chicken noodle soup for colds—and science backs it up. A 2025 systematic review found that people consuming soup recovered up to 2.5 days faster from respiratory infections. The warmth loosens mucus, the broth hydrates, and ingredients like garlic, onion, and carrots add immune-supportive compounds.  If you are making your own chicken noodle soup, be sure to add in some cold-fighting ingredients of garlic, onions, carrots and some celery. 

⚠️ Watch the Sodium

The downside? Many canned soups are high in sodium. The American Heart Association recommends 1,500–2,300 mg per day, but canned soups often contain 600–1,200 mg per cup. Opt for low-sodium versions (≤140 mg per serving) or make your own to control salt levels. Tomato-based or broth-based soups are generally lighter in sodium than cream-based varieties.

✅ Takeaway

Soup is more than comfort—it’s hydration, nutrition, and immune support in one bowl. Whether you’re making a hearty vegetable soup, sipping bone broth, or enjoying chicken noodle soup when sick, you’re nourishing your body. On the next cold day, heat up a bowl and enjoy the health benefits.

Sources:  lycopene , beta-carotene, Foods for Healthy Skin, tomatoes , Favorite Soup for Kids , broth, These, How to make bone broth, review, recommends Image Sources:  soup

 

Quick and Easy Chicken Noodle Soup Recipe (serves 6)

Ingredients:

• 1 tablespoon butter
• ½ cup chopped onion
• ½ cup chopped celery
• 4 (14.5 ounce) cans chicken broth
• 1 (14.5 ounce) can vegetable broth
• ½ pound chopped cooked chicken breast
• 1 ½ cups egg noodles
• 1 cup sliced carrots
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• Salt and ground black pepper to taste

Directions

1. Melt butter in a large pot over medium heat. Add onion and celery and cook until just tender, about 5 minutes.
2. Add chicken broth, vegetable broth, chicken, egg noodles, carrots, basil, oregano, salt, and pepper. Stir to combine and bring to a boil.
3. Reduce heat and simmer for 20 minutes.

Nutrition Facts (per serving): 162 calories, 6 g fat, 12 g carbs, 13 g protein