Chicken noodle soup is often recommended as a food to eat when you’re feeling under the weather. There are a few reasons why chicken noodle soup is considered a go-to food when someone is sick.
It’s easy on the stomach
One of the main reasons chicken noodle soup is good to eat when you’re sick is that it’s easy for an upset stomach to digest. The broth is warm, clear and doesn’t have much fat or fiber. For someone with nausea, diarrhea or digestive issues from their illness, this light soup can help provide nutrients without irritating the stomach or intestines.
The noodles in chicken noodle soup also tend to be very simple egg noodles. This is also easy for a compromised digestive system to manage. The noodles provide carbohydrates to help restore energy levels.
It provides fluids and electrolytes
When you’re sick with an illness like the flu, cold or gastroenteritis, it’s very common to become dehydrated from fever, vomiting, diarrhea or lack of appetite. Drinking plenty of fluids is important to avoid the effects of dehydration.
The broth from chicken noodle soup can help you rehydrate by providing liquid you can steadily sip throughout the day. The sodium content of the broth also contains electrolytes that can help replenish what’s lost from vomiting, diarrhea or sweating from fever.
It contains nutrients
Chicken noodle soup provides important nutrients that can help you regain strength while you recover. Here are some of the key nutrients found in a typical homemade chicken noodle soup recipe:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 | 5% |
| Protein | 8g | 16% |
| Carbohydrates | 8g | 3% |
| Fiber | 1g | 4% |
| Vitamin A | 15% | 15% |
| Vitamin C | 3% | 3% |
| Iron | 10% | 10% |
| Sodium | 650mg | 27% |
The chicken provides protein which can help rebuild muscle and strength that is lost when you have little appetite. The vegetables like carrots and celery add key vitamins like vitamin A and vitamin C. The broth offers electrolytes and minerals like iron.
It’s comforting
Finally, chicken noodle soup may help when you’re sick simply because it’s warm and soothing. The aroma and taste can be comforting when you’re feeling awful from cold and flu symptoms. It reminds many people of being cared for by a parent when they were ill as a child.
The ritual of slowly sipping warm soup can also be calming and meditative. Having something light but flavorful to eat can boost spirits and temporarily take your mind off feeling sick.
How to make homemade chicken noodle soup
While you can purchase canned chicken noodle soup at the grocery store, making it at home can provide more nourishing ingredients and allow you to season it to your taste. Here is a recipe for homemade chicken noodle soup:
Ingredients:
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 3 carrots, peeled and sliced
- 3 stalks celery, sliced
- 8 cups chicken broth
- 2 chicken breasts, skin removed
- 1 bay leaf
- 1 teaspoon thyme
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup egg noodles
- 1/4 cup fresh parsley, chopped
Instructions:
- In a large pot, heat the olive oil over medium heat. Add the onion, carrots and celery. Cook for 5-6 minutes until vegetables are softened.
- Add the chicken broth, chicken breasts, bay leaf, thyme, salt and pepper. Bring to a boil.
- Once boiling, reduce heat to low. Simmer for 15 minutes.
- Remove the chicken breasts and shred the meat with two forks. Return shredded chicken to pot.
- Add the egg noodles and simmer for 7-10 minutes until noodles are tender.
- Remove from heat and stir in the fresh parsley.
- Adjust seasoning to taste and enjoy!
You can make a big batch of this nourishing soup and have easy meals ready when cold and flu season hits. It freezes well for up to 3 months.
Chicken noodle soup variations
Once you have the basic chicken noodle soup method down, there are many ways to adapt it to your taste or what you have on hand.
Vegetable options:
- Potatoes
- Sweet potatoes
- Leeks
- Green beans
- Broccoli
- Peas
- Corn
- Zucchini
- Squash
- Kale
- Mushrooms
- Tomatoes
- Basil
- Garlic
Protein options:
- Shredded rotisserie chicken
- Cooked turkey
- Cubed tofu
- White beans
- Lentils
- Chicken sausage
- Lean ground beef or turkey
Broth options:
- Chicken
- Beef
- Vegetable
Seasonings:
- Garlic
- Ginger
- Basil
- Oregano
- Rosemary
- Thyme
- Parsley
- Sage
- Turmeric
- Red chili flakes
- Lemon juice
- Lime juice
Noodle options:
- Egg noodles
- Rice noodles
- Udon noodles
- Soba noodles
- Spaghetti
- Orzo
- Barley
- Israeli couscous
Feel free to substitute whatever ingredients appeal to you or that you already have in your pantry and refrigerator.
Health benefits of key ingredients
To understand why chicken noodle soup has become the comforting food recommended for illness, it helps to look at the specific health benefits of some of the key ingredients typically used.
Chicken
Chicken provides protein which contains amino acids, the building blocks used to support muscle tissue and immune function. Chicken contains nutrients like:
- Selenium – supports immune system and metabolism
- Niacin – aids digestions and promotes healthy skin
- Vitamin B6 – boosts immune function and red blood cell production
- Phosphorus – supports bone health
- Zinc – facilitates immune response
Vegetables
Vegetables like carrots, celery, onions and garlic contain beneficial phytochemicals and antioxidants such as:
- Beta carotene – precursor of vitamin A important for immunity
- Vitamin C – supports immune health and cell function
- Flavonoids – anti-inflammatory and antioxidant effects
Noodles
Noodles are an easily digested source of carbohydrates which provide energy. Carbohydrates are important when you’re sick because illness often reduces appetite, so carbohydrates can help ensure you maintain energy levels.
Broth
The broth provides hydration and electrolytes from the sodium content. Broths are also high in glutathione which supports immune function in the body.
Conclusion
Chicken noodle soup has become a classic “comfort food” to eat when sick due to its combination of nourishing ingredients that provide key nutrients, are gentle on digestion, and provide comfort when you need it most. The protein helps maintain strength, the vegetables provide antioxidants, the broth offers hydration, and the noodles provide simple carbohydrates for energy. Taken together, it makes for the perfect food to aid recovery from illnesses like colds and flu. Homemade chicken noodle soup can be tailored to your taste and is simple to make in big batches to have ready when sickness strikes.