{"id":5098,"date":"2025-10-22T14:36:05","date_gmt":"2025-10-22T19:36:05","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=5098"},"modified":"2025-10-22T14:36:09","modified_gmt":"2025-10-22T19:36:09","slug":"its-soup-season-recipes-for-boosting-immunity-in-winter","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/its-soup-season-recipes-for-boosting-immunity-in-winter","title":{"rendered":"It\u2019s Soup Season: Recipes for Boosting Immunity in Winter"},"content":{"rendered":"\n<p>\u201cThe food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.\u201d<\/p>\n\n\n\n<p>&#8212; Dr. Ann Wigmore, co-founder of the Hippocrates Health Institute<\/p>\n\n\n\n<p>The idea that food can prevent and treat illness dates back to <a href=\"https:\/\/www.britannica.com\/biography\/Hippocrates\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Hippocrates<\/a>, the founder of modern medicine, nearly 3,000 years ago. Since then, science has upheld Hippocrates\u2019 beliefs about food&#8217;s medicinal powers.<\/p>\n\n\n\n<p>It\u2019s cold and flu season, the perfect time to take advantage of the immune-boosting properties of food. Adding <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/immunity-boosting-superfoods\">foods rich in the right nutrients<\/a> to <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/6-filling-soup-recipes\">hearty soups<\/a> is an excellent way to do this. In this article, we\u2019ll look at the immune-boosting properties of food and some recipes for immune-boosting seasonal soups.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Food and Our Immune System<\/h2>\n\n\n\n<p>A large number of <a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2022.1082500\/full\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">research studies<\/a> have found that certain nutrients are crucial for your immune system. When you\u2019re deficient in these nutrients, your body\u2019s ability to fight off infection, allergy, and cancer can be impaired. Let\u2019s look at some of these important immune nutrients.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin C<\/h3>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5707683\/#:~:text=Vitamin%20C%20is%20an%20essential,and%20higher%20susceptibility%20to%20infections.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Vitamin C<\/a> plays several important roles in your immune function:<\/p>\n\n\n\n<ul>\n<li>It removes dangerous illness-causing <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318652\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">free-radical chemicals<\/a> from your body<\/li>\n\n\n\n<li>It&#8217;s needed for proper wound healing<\/li>\n\n\n\n<li>It helps your body form a barrier against viruses<\/li>\n\n\n\n<li>It increases production of antiviral agents known as <a href=\"https:\/\/www.webmd.com\/drug-medication\/interferons-guide\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">interferons<\/a><\/li>\n\n\n\n<li>It helps your immune system produce <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/22971-antibodies\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">antibodies<\/a><\/li>\n<\/ul>\n\n\n\n<p>Like all other <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/195878\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">vitamins<\/a>, your body can&#8217;t produce this important nutrient, so you must get it from your diet. Adding vitamin C-rich foods to your soup is a great way to do so. Soup-friendly <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamin-c\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">foods rich in vitamin C<\/a> include:<\/p>\n\n\n\n<ul>\n<li>Bell peppers<\/li>\n\n\n\n<li>Potatoes<\/li>\n\n\n\n<li>Citrus fruit<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Cauliflower<\/li>\n\n\n\n<li>Chili peppers<\/li>\n\n\n\n<li>Parsley<\/li>\n\n\n\n<li>Tomatoes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin A<\/h3>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6162863\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Vitamin A<\/a> is also important for your immunity, as it regulates your immune response. It&#8217;s also involved in producing some of the cells the immune system needs to fight infection. People deficient in vitamin A are more susceptible to illness. Soup-friendly <a href=\"https:\/\/www.healthline.com\/nutrition\/foods-high-in-vitamin-a#:~:text=1%20tbsp%20(14%20g)%20contains,provitamin%20A%20into%20vitamin%20A.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">foods rich in vitamin A<\/a> include:<\/p>\n\n\n\n<ul>\n<li>Leafy greens<\/li>\n\n\n\n<li>Carrots<\/li>\n\n\n\n<li>Sweet potatoes<\/li>\n\n\n\n<li>Squash<\/li>\n\n\n\n<li>Beans<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">B Vitamins<\/h3>\n\n\n\n<p><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamins\/vitamin-b\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">B<\/a><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamins\/vitamin-b\/\"> vitamins<\/a>\u2015particularly thiamin (B1), riboflavin (B2), niacin (B3), and cobalamin (B12)\u2015play a complex role in immune function. They are especially important for anti-inflammatory and anti-virus activity. Soup <a href=\"https:\/\/www.healthline.com\/nutrition\/vitamin-b-foods#TOC_TITLE_HDR_17\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">foods rich<\/a> in these vitamins include:<\/p>\n\n\n\n<ul>\n<li>Meat and fish<\/li>\n\n\n\n<li>Beans<\/li>\n\n\n\n<li>Lentils<\/li>\n\n\n\n<li>Leafy greens<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-d\/art-20363792#:~:text=Vitamin%20D%20is%20a%20nutrient,function%20and%20brain%20cell%20activity.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Vitamin D<\/a> is an important anti-inflammatory and anti-virus nutrient. Vitamin D is abundant in <a href=\"https:\/\/www.healthline.com\/nutrition\/9-foods-high-in-vitamin-d#fortified-foods\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">these soupy foods<\/a>:<\/p>\n\n\n\n<ul>\n<li>Red meat<\/li>\n\n\n\n<li><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/make-room-for-mushrooms-how-to-incorporate-more-fungi-into-your-day\">Mushrooms<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Zinc and Selenium<\/h3>\n\n\n\n<p>These minerals help your immune system function optimally. As well, zinc is directly toxic to infectious agents, such as bacteria. Together, <a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-zinc\/art-20366112#:~:text=Zinc%2C%20a%20nutrient%20found%20throughout,meat%20and%20fortified%20breakfast%20cereals.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">zinc<\/a> and <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1003\/selenium\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">selenium<\/a> have been shown to play a protective role <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7574778\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">against COVID-19<\/a>. Foods <a href=\"https:\/\/nakednutrition.com\/blogs\/supplements\/zinc-and-selenium?srsltid=AfmBOorC4WCMNZac9wkDMzsApd-q38x90piB9ZqTgXd95flnuPl6WHbX\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">rich in these minerals<\/a> include:<\/p>\n\n\n\n<ul>\n<li>Red meats and poultry<\/li>\n\n\n\n<li>Peas<\/li>\n\n\n\n<li><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/optimize-protein\">Beans<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Polyunsaturated fatty acids (PUFAs)<\/h3>\n\n\n\n<p>These are the <a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-polyunsaturated-fats\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">omega-3 and omega-6 fatty acids<\/a> that you may have heard of. They play many important roles in your overall health, including your immunity. They\u2019re important for regulating your immune response to infection and for making sure that your body can maintain its immune response long enough to rid yourself of illness. Soup-appropriate <a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-about-polyunsaturated-fats\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">foods rich in PUFAs<\/a> include:<\/p>\n\n\n\n<ul>\n<li>Plant-based oils<\/li>\n\n\n\n<li>Red meats and poultry<\/li>\n\n\n\n<li>Soybeans and tofu<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Making Immunity-Boosting Soups<\/h2>\n\n\n\n<p>The key to getting the most medicine from your soup is to include as many immune-boosting nutrients as possible. That\u2019s not difficult, because some ingredients are good sources of a number of important nutrients. Here are a few suggested recipes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Red Lentil and Vegetable Soup<\/h3>\n\n\n\n<p>This <a href=\"https:\/\/iheartvegetables.com\/immunity-boosting-soup\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">recipe from I Heart Vegetables<\/a> incorporates many of the nutrients that we discussed above. It&#8217;s especially attractive because it includes olive oil, a rich source of PUFAs, and kale, a leafy green. It also includes spices that may have antimicrobial, antioxidant, and anti-inflammatory effects.<\/p>\n\n\n\n<p>This soup is thick and filling, so it will help crush those winter appetites. The soup can be made even more nutritious and filling by adding chicken or turkey.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lemon Chicken Orzo Soup with Kale<\/h3>\n\n\n\n<p>This gem of an immune-boosting soup <a href=\"https:\/\/www.eatingwell.com\/recipe\/276346\/lemon-chicken-orzo-soup-with-kale\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">recipe from EatingWell<\/a> combines orzo pasta with a number of nutrient-rich ingredients. It includes olive oil and chicken breast for those all-important PUFAs. The recipe is especially rich in vitamins A and C and incorporates leafy greens for B vitamins. You may wish to add mushrooms to ensure that vitamin D is included in every bite.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Immunity Noodle Soup<\/h3>\n\n\n\n<p>This interesting and tasty soup <a href=\"https:\/\/frommybowl.com\/immunity-boosting-noodle-soup\/#wprm-recipe-container-26066\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">recipe from FromMyBowl<\/a> incorporates tofu for its healthy PUFA content. If tofu isn\u2019t your thing, equally healthy substitutes are suggested.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2025\/10\/Soup-Season-Infographic.jpg\" alt=\"Immune-boosting soups Infographic\" style=\"width:100%;\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Take-Home Message<\/h2>\n\n\n\n<p>Nutrients found in certain foods are needed for optimal immune function and can boost your immunity. This is important during cold and flu season, especially in the post-pandemic world. Try our suggested soup recipes, or make your own signature immune-boosting soup simply by starting with a vegetable or chicken stock and adding nutrient-rich ingredients to your taste.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cThe food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.\u201d &#8212; Dr. Ann Wigmore, co-founder of the Hippocrates Health Institute The idea that food can prevent and treat illness dates back to Hippocrates, the founder of modern medicine, nearly 3,000 years ago. Since then, [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":5097,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6,8],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>It\u2019s Soup Season: Recipes for Boosting Immunity in Winter - Health Perch<\/title>\r\n<meta name=\"description\" content=\"Boost your immunity this winter with nutrient-rich soup recipes featuring vitamins C, A, B, D, zinc, and PUFAs.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/its-soup-season-recipes-for-boosting-immunity-in-winter\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"It\u2019s Soup Season: Recipes for Boosting Immunity in Winter - 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