For generations, chicken soup has been touted as a magical elixir capable of curing the common cold and other upper respiratory tract ailments. This warm, soothing broth is chock full of vitamins, minerals, and nutrients, making it the perfect food to nourish you back to health when you’re feeling under the weather. But what exactly gives chicken soup its legendary medicinal qualities? Read on to discover the science behind chicken soup’s cold-busting superpowers.
The History of Chicken Soup as Medicine
The tradition of using chicken soup as a curative food dates back centuries and spans many cultures. Jewish penicillin, Jewish voodoo, Jewish aspirin – these are all terms used to describe the restorative powers of chicken soup in Jewish tradition. Chinese cultures also relied on chicken broth to balance qi and restore wellness. Cartilaginous chicken soups like Pao chen (Chinese) or Avgolemono (Greek) soup have long been staples for combating illness across many cultures.
While chicken soup’s medicinal lore is ancient, the scientific interest in its cold-fighting abilities is much more recent. In the 1970s, Dr. Irwin Ziment at the University of California did a study showing that hot chicken soup was more effective at thinning mucus and clearing airways than hot or cold water. This sparked a wave of continued research into what exactly makes chicken soup the ultimate comfort food when you’re sick.
The Science Behind Chicken Soup
When scientists analyzed the contents of chicken soup, they found several components that work together to pack a powerful medicinal punch. Here are some of the key players:
1. The broth
Chicken broth is rich in nutrients. It contains minerals like magnesium, calcium, and phosphorus that get absorbed into the body when you consume the soup. The salt in the broth helps keep up your electrolyte levels, which can take a hit when you have a fever. Consuming warm broth also keeps you hydrated.
2. Collagen
The collagen that seeps out of chicken connective tissue acts as an anti-inflammatory, soothing irritated respiratory tracts and reducing swelling. Glycine, an amino acid found abundantly in collagen, also has anti-inflammatory effects.
3. Gelatin
Gelatin forms when the collagen in chicken bones and cartilage gets hydrolyzed in the cooking process. Studies show gelatin has bronchial clearing effects, helping thin out mucus.
4. Carnosine
Carnosine is a peptide abundant in chicken meat. It is an antioxidant and anti-inflammatory that helps scavenge free radicals. It also has wound healing and immune-boosting properties.
5. Spices and herbs
Ingredients like garlic, onions, ginger, turmeric, and black pepper contain antioxidants, antiseptic, antiviral, antibacterial, and anti-inflammatory compounds. This gives your immune system an extra boost to help knock out your infection. The spiciness of these seasonings even helps clear nasal congestion!
How Does Chicken Soup Help Colds and Flu?
Armed with all these beneficial compounds, here are some of the ways chicken soup helps relieve cold and flu symptoms:
Thins mucus
The broth, collagen, and gelatin thin out mucus secretions, resolving congestion and coughs.
Anti-inflammatory action
Compounds like carnosine, garlic, and ginger reduce inflammation involved in symptoms like sore throat, fever, and sinus pressure.
Immune-boosting nutrients
Minerals, peptides, antioxidants, and spices give your immune cells the extra ammunition they need to kill viruses.
Fights infection
Onions, garlic, spices, and ginseng have direct antimicrobial effects to suppress or kill viruses.
Speeds up recovery
The collagen in the soup accelerates healing of respiratory tissue damage caused by infection.
Composition of Chicken Soup
Not all chicken soups are created equal when it comes to their medicinal impact. The more nutrient-dense ingredients it contains, the more powerful the therapeutic effects. Here are some key components that pack a punch:
| Ingredient | Key Compounds | Benefits |
|---|---|---|
| Chicken meat | Carnosine, protein | Anti-inflammatory, wound healing, immune boosting |
| Chicken bones/cartilage | Collagen, gelatin, minerals | Anti-inflammatory, mucus thinning, electrolyte balance |
| Onion | Quercetin, allicin | Antiviral, antibacterial |
| Garlic | Allicin | Antimicrobial, decongestant |
| Ginger | Gingerol, shogaol | Anti-inflammatory, antimicrobial |
| Turmeric | Curcumin | Anti-inflammatory, antioxidant |
| Black pepper | Piperine | Bioavailability enhancer |
| Parsley, dill | Flavonoids | Anti-inflammatory |
Chicken Soup vs Cold Medicine
While chicken soup is powerfully therapeutic for colds and flu, sometimes medication is necessary for more severe symptoms. Here’s a breakdown of how chicken soup and cold medicine stack up:
| Action | Chicken Soup | Cold Medicine |
|---|---|---|
| Fever reduction | Minimal effects | Significantly reduces fever (acetaminophen, ibuprofen) |
| Pain relief | Minimal effects | Relieves aches and pains (acetaminophen, ibuprofen, aspirin) |
| Cough suppression | Some demulcent effects | Much more potent antitussive action (dextromethorphan, benzonatate) |
| Nasal decongestion | Modest thinning of mucus | Strong vasoconstriction clears nasal passages (phenylephrine) |
| Antihistamine | No effects | Blocks allergic components of mucus (diphenhydramine, chlorpheniramine) |
While cold medications beat out chicken soup’s effects, the medications come with side effects and risks if taken incorrectly. Chicken soup provides a safer healing boost without adverse reactions.
Maximizing Chicken Soup’s Benefits
To get the most out of chicken soup’s curative powers, follow these preparation tips:
– Use bone-in chicken parts like wings, thighs, and drumsticks to obtain collagen-rich bones, skin, and cartilage
– Simmer the bones for 2-3 hours to thoroughly extract gelatin, minerals, and other compounds
– Include plenty of vegetables like onions, carrots, celery, garlic, and ginger
– Season aggressively with anti-inflammatory spices like turmeric, black pepper, cayenne, and garlic
– Add fresh herbs like parsley and dill towards the end to preserve delicate flavors
– Use sea salt rather than regular table salt for more minerals
– Let the soup cool slightly before eating to avoid burning your mouth
– Drink the broth as well as the solids to obtain all the nutrients
– Have a big steaming bowl of soup at least once a day when sick
Follow these tips and chicken soup will be your cold-fighting ally this flu season!
Conclusion
Chicken soup’s centuries-old reputation as a curative food has been validated by modern scientific research. Its multitude of nutrients, anti-inflammatory compounds, antioxidants, and antimicrobial spices pack a medicinal punch that can beat colds and flu. While chicken soup can’t replace medications for more severe symptoms, it provides a safe, natural way to accelerate your recovery. Maximize its benefits by loading your soup with bone-in chicken, plenty of vegetables, and liberal spices. Stay nourished and hydrated with bowls of steaming chicken soup this cold season!