By Shawndra Meader, FNTP, MScN
Chicken soup is known as a comfort food and traditional recipe the world over. While it’s difficult to narrow down the location of the roots of this ubiquitous medicine, it is widely believed that chicken soup as we know it today has its earliest origins in ancient China and Egypt.
In ancient China, soup made from poultry and medicinal herbs was a common remedy for various ailments. Chicken, known for its nourishing properties, was often used as a base, and herbs were added to enhance specific health benefits. This practice influenced the development of many traditional Chinese medicine recipes that still exist today.
The earliest recorded use of chicken soup as a remedy for colds and respiratory issues dates back to ancient Egypt. The famous Jewish philosopher and physician Maimonides, who lived in the 12th century, praised chicken soup as a remedy for colds and asthma. He likely drew inspiration from earlier Egyptian practices that involved consuming hot chicken broth to treat symptoms of respiratory illness.1
Chicken soup also has deep roots in Middle Eastern cuisine, where it was commonly made with spices, vegetables, and grains like rice or barley. The Middle East has a long history of using food as medicine, and chicken soup was often regarded as a fortifying meal, particularly for the sick and elderly.
Today, chicken soup recipes can be found in cultures worldwide, each with its own twist, influenced by local ingredients and culinary traditions. Whether it’s sopa de pollo in Latin America, sinigang na manok in the Philippines, or canja de galinha in Portugal, the common thread is its reputation as a healing, comforting dish.
Why It’s Often Recommended for Colds and Respiratory Infections
The ingredients of chicken soup—chicken, vegetables, herbs, and spices—all have health benefits on their own, and work synergistically when brought together in a dish like soup. In addition, soup is hydrating and comforting when we are not feeling well; warm liquids improve the flow of mucus and are soothing to irritated tissues. Steam from a hot bowl can help open nasal passages and ease sore throats.
Many of the ingredients that are common in chicken soup recipes, such as garlic and onions, have anti-inflammatory properties. These two ingredients, in particular, contain sulfur compounds that have been shown to reduce inflammation and support the immune system. Garlic has antimicrobial properties as well, which may help combat infections, making it a natural choice in a cold remedy like chicken soup.
Additionally, herbs and spices that can be added to a pot of soup, such as thyme, rosemary, sage, and oregano, contain natural antimicrobial and antiviral compounds. Because soup is such a great vehicle for delivering medicine, herbs that may not seem like food, such as astragalus or even echinacea, can be added to increase its healing power. (Just be sure to fish the roots out before eating, as they are quite woody and inedible!) Finally, the salt in the soup acts as an electrolyte, which is important to replace when your nose is running non-stop or if you’re sweating due to a fever.
The Science Behind Chicken Soup: Some Research Studies
While chicken soup has been recommended by generations of caregivers, there is also some scientific evidence supporting its effectiveness in treating colds and respiratory infections.
1. The 2000 Study “Chicken soup inhibits neutrophil chemotaxis in vitro”by Rennard, et. al.: In this study, researchers tested the effects of chicken soup on neutrophils, a type of white blood cell that is involved in the body’s inflammatory response. The results showed that chicken soup reduced the movement of neutrophils, suggesting that the soup may help reduce upper respiratory tract inflammation that causes symptoms like a sore throat and nasal congestion. This anti-inflammatory effect is one reason why chicken soup may be effective at providing relief during colds.2
2. Hydration and Mucus Flow Study: Another study published in the journal Chest found that drinking hot liquids, such as chicken soup, helps to increase mucus flow and provides immediate relief for cold symptoms like a stuffy nose, sneezing, and coughing. The warmth and steam of chicken soup contribute to this effect by helping to thin mucus and make it easier to expel.3
3. Some more recent studies have indicated that there may be ACE inhibitory and immunomodulatory effects to chicken soup, actions that deserve further study as they could signify blood pressure lowering effects and moderation of cytokine activity (prevention of the “cytokine storm” that was devastating to so many during the Spanish Flu and COVID epidemics.)4–6
Key Nutrients in Chicken Soup That Support Immune Function
Some key nutrients found in chicken soup support immune function, providing the body with essential building blocks for healing.
Vitamin A
- Strengthens mucosal barriers, such as the tissues that line your nose, respiratory tract, and digestive system, acting as a physical barrier against infections.
- Supports immune function: Vitamin A plays a critical role in the development and function of immune cells, particularly T-cells and B-cells, which are responsible for recognizing and fighting pathogens. It also enhances the production of antibodies.
- Reduces excessive inflammation: By regulating the immune response, Vitamin A helps manage inflammation, promoting faster recovery and reducing tissue damage caused by infections.
Vitamin C
- Boosts the production of white blood cells, especially lymphocytes and phagocytes, which are critical for protecting the body against infections.
- Acts as a powerful antioxidant, protecting cells from damage by free radicals that are generated during infections. This helps reduce oxidative stress in the respiratory tract.
- Vitamin C is also known to improve the absorption of iron from plant-based foods, which supports the overall immune response.
Zinc
- Zinc is crucial for maintaining the integrity of the immune system. It helps with the production and function of immune cells and plays a role in wound healing, making it important for recovery from respiratory infections.
- Studies show that zinc may help reduce the duration and severity of cold symptoms, especially if taken early in the onset of illness. While chicken soup doesn’t contain high levels of zinc, adding zinc-rich ingredients like garlic, onions, and parsley can boost its effectiveness.
Amino Acids from Chicken: Cysteine and Carnosine
The chicken itself is a source of important amino acids, such as cysteine and carnosine, which directly affect immune health.
Cysteine
- Cysteine is released from chicken during cooking and has been found to reduce mucus viscosity. This makes it easier to expel mucus from the respiratory system, helping clear the nasal passages and airways.
- Cysteine is similar in structure to acetylcysteine, a medication used to treat conditions that involve thick mucus, such as bronchitis.
Carnosine
- Carnosine, a peptide found in chicken, has been shown to have anti-inflammatory and antioxidant properties. It can help reduce the inflammation associated with respiratory infections and protect cells from damage caused by free radicals.
- It may also play a role in improving the body’s response to stress during illness, contributing to faster recovery.
Recipes
One of the last things we want to be doing when we are sick is cooking. I highly recommend taking advantage of the times when we are well to stock up on remedies that will be beneficial when we don’t have the capacity to run to the store or stand at the stove. Here are a few options that you may enjoy. Choose a recipe, make a batch of soup, then freeze several pints of it for those times when you need it.
Soup Basics: How to Make Soup in 6 Easy Steps
Vietnamese Chicken and Rice Soup (Chao Ga)
In conclusion, chicken soup is much more than a comforting dish—it’s a time-honored, nutritionally dense remedy for colds and respiratory infections. The combination of key nutrients, hydration, and soothing warmth makes it an effective tool in supporting immune function and easing symptoms. Whether you’re feeling under the weather or simply looking for a nourishing meal, chicken soup remains a delicious, healing staple in kitchens around the world.
References:
1. Chicken Soup’s Label As “Jewish Penicillin” Is More Whimsy Than Fact. Office for Science and Society. Accessed October 30, 2024. https://www.mcgill.ca/oss/article/health-and-nutrition-history/chicken-soups-label-jewish-penicillin-more-whimsy-fact
2. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. CHEST. 2000;118(4):1150-1157. doi:10.1378/chest.118.4.1150
3. Saketkhoo K, Januszkiewicz A, Sackner MA. Effects of Drinking Hot Water, Cold Water, and Chicken Soup on Nasal Mucus Velocity and Nasal Airflow Resistance. CHEST. 1978;74(4):408-410. doi:10.1016/S0012-3692(15)37387-6
4. Zhang J, Liang L, Zhang L, Zhou X, Sun B, Zhang Y. ACE inhibitory activity and salt-reduction properties of umami peptides from chicken soup. Food Chem. 2023;425:136480. doi:10.1016/j.foodchem.2023.136480
5. Li Z, Li X, Cai Z, Jin G, Ahn DU, Huang X. Immunomodulatory effects of chicken soups prepared with the native cage-free chickens and the commercial caged broilers. Poult Sci. 2022;101(10):102053. doi:10.1016/j.psj.2022.102053
6. Babizhayev MA, Deyev AI, Yegorov YE. Non-hydrolyzed in digestive tract and blood natural L-carnosine peptide (“bioactivated Jewish penicillin”) as a panacea of tomorrow for various flu ailments: signaling activity attenuating nitric oxide (NO) production, cytostasis, and NO-dependent inhibition of influenza virus replication in macrophages in the human body infected with the virulent swine influenza A (H1N1) virus. J Basic Clin Physiol Pharmacol. 2013;24(1):1-26. doi:10.1515/jbcpp-2012-0037