When the chill of cold and flu season sets in, there’s nothing quite like a comforting bowl of hot soup to warm your body and recharge your immune defenses. Soups are an ideal way to pack immune-boosting nutrients into one delicious meal, combining wholesome ingredients that are as nourishing as they are tasty. Here are five standout soup recipes designed to help you fight off sniffles, boost your energy, and keep your immune system in fighting shape.

Chicken Soup Infused with Garlic and Turmeric

No list of immune-boosting soups would be complete without the classic chicken soup. But this version gets an upgrade with the powerful additions of garlic and turmeric. Chicken soup is a traditional cold remedy, thanks to its ability to hydrate, soothe a sore throat, and potentially ease congestion through its hot, steamy broth.

The addition of garlic takes this soup to the next level. Garlic contains allicin, a compound known for its antimicrobial properties, which can help your body fight off viruses and bacteria.

Turmeric, on the other hand, has impressive anti-inflammatory qualities, largely thanks to the compound curcumin. Together, these nutrient-packed ingredients create a soup designed to nourish and protect. For an extra kick, squeeze in some fresh lemon juice just before serving to add a burst of vitamin C.

Miso Soup Brimming with Mushrooms

Miso soup isn’t just a favorite starter in Japanese cuisine; it’s also a powerhouse of immune-supporting ingredients. The base of this soup is made from fermented miso paste, which contains probiotics that promote healthy gut bacteria. Since much of your immune system resides in your gut, keeping it healthy is crucial for warding off illnesses.

Adding mushrooms to miso soup amplifies its benefits. Shiitake, maitake, or even simple button mushrooms all contain beta-glucans, a type of fiber that supports the immune system. Kombu (a type of seaweed often added to miso soup) provides a natural source of zinc, a nutrient vital for immune health. For a flavor boost, toss in chopped scallions and tofu to make it a nutrient-dense meal that supports your immunity from every angle.

Lentil Soup Packed with Spinach

Lentil soup is the comfort food you didn’t know was working overtime to keep your health in check. Lentils are rich in protein, which supports the repair and growth of your body’s cells, including immune cells. Add to that their generous supply of iron, which is essential for carrying oxygen to cells and boosting energy levels.

What really makes this soup shine as an immune-booster is the addition of fresh spinach. Packed with vitamins A and C, as well as antioxidants, spinach helps fight free radicals and strengthen your defenses against infections. Pairing lentils with a squeeze of fresh lemon juice enhances your body’s ability to absorb the iron in this hearty dish.

Want to supercharge your lentil soup? Keep these tips in mind:

  • Use bone broth as your base for added collagen and minerals.
  • Sprinkle red chili flakes for a subtle kick and an extra dose of capsaicin, which can promote circulation.
  • Chop in fresh herbs like parsley, which is rich in vitamin C and antioxidants.

Ginger Carrot Soup with a Zesty Twist

For a soup that feels just as revitalizing as it looks, ginger carrot soup is the perfect immune-boosting option. Carrots top the list as an essential ingredient here, thanks to their high levels of beta-carotene, which converts to vitamin A. This vitamin supports the health of your skin and mucous membranes, the first line of defense against germs.

But the real MVP in this soup is ginger. A well-loved ingredient in traditional medicine, ginger has powerful anti-inflammatory and antioxidant properties. It’s great for soothing upset stomachs and reducing inflammation, making it invaluable during cold and flu season. Blend the hearty flavors of ginger and roasted carrots together for a velvety texture, and finish the soup with a dash of fresh orange juice for added brightness and vitamin C. An optional drizzle of coconut milk can make the bowl extra indulgent while contributing a touch of healthy fat.

Tomato Soup with Basil and a Dose of Comfort

Tomato soup is more than just a nostalgic classic; it can also be a legitimate immune-booster when prepared with the right ingredients. Tomatoes are bursting with vitamins C and E, as well as lycopene, a powerful antioxidant that helps neutralize harmful free radicals and supports overall immunity.

Adding fresh basil to your tomato soup not only enhances its flavor but also brings its own set of health benefits. Basil is an antimicrobial herb that also contains a range of antioxidants. For an immune-boosting twist, make your soup using a vegetable or chicken bone broth base, and pair it with a side of whole-grain bread for a well-rounded, hearty meal. You can even sprinkle in a pinch of cayenne pepper to bring up your internal heat and improve circulation.