Boosting immunity: 5 soups for cold days

Soups are a tasty and warm strengthening of immunity in gloomy autumn and winter. The colorful variations of vegetables not only taste great, they also contain numerous vitamins and important nutrients. Before or during a cold, soups will warm you from the inside and support the immune system. Soup dishes can be easily prepared and reheated again and again. Here you can find the most delicious soups and immune boosters for cold winter days, as well as recipe suggestions.

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1. Carrot-ginger soup: immune booster

Carrot soup in a bowl
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The combination of ginger and carrots is a real blow to the immune system. Beta-carotene (provitamin A) in carrots stimulates metabolism, strengthens the immune system and supports the function of mucous membranes and skin.

According to the German Nutrition Society, two carrots are enough to cover your stores of vitamin A. Carrots also contain iron, potassium, magnesium and a lot of fiber. Carrots are not only an important supplier of nutrients, but also particularly low-calorie: 26 kilocalories per 100 grams.

Ginger gives the carrot-ginger soup a pleasant piquancy. The tuber has been used as a medicinal plant for centuries and is said to help with respiratory problems, stomach aches and nausea, as well as cardiovascular problems. Hot ginger also stimulates blood circulation in the mucous membranes, allegedly suppresses inflammation and thus enhances the body’s protective reactions.

Ginger-carrot soup is the perfect friend for immunity on cold winter days – you can find the recipe here.

2. Chicken soup is a tried and true home remedy for colds

Chicken soup in a bowl
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Classic chicken soup is a well-known home remedy for colds and upper respiratory tract infections. It usually consists of onions, potatoes, celery and parsley, as well as chicken and vegetables. Chicken soup is more than a myth – researchers from the University of Nebraska proved the effect of soup:

  • Inflammatory processes are suppressed: eating chicken soup can block the formation of certain white blood cells (neutrophils), which are released during inflammation.
  • The carnosine in scalded chicken is said to support the immune system and protect against pathogens.

Warm soup also helps fight temperature-sensitive viruses and at the same time moisturizes mucous membranes. Sufficient amount of liquid contributes to the drainage of respiratory tract secretions. Here is a recipe for chicken soup with rice.

3. Pumpkin soup is a warm autumn companion

Pumpkin soup in a bowl
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Pumpkin is available in a variety of options and dishes, and also cuts well in soup. Autumn vegetables provide the body with valuable minerals such as potassium, calcium, iron, zinc and phosphorus, and also contain important B vitamins and vitamin C. The antioxidants in pumpkin are said to suppress and prevent inflammation. See the recipe for warm pumpkin soup on cold days here.

4. Onion soup strengthens immunity

Onion soup in a bowl
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Onion is a real universal. They are used in the form of poultices for colds and earaches. The onion in the soup is also a stimulant of the immune system. It has antioxidant and antibacterial effects, suppresses inflammation and thus supports the immune system.

Onion soup is prepared quickly and easily, you will need:

  • 400 grams of onion
  • 60 grams of butter
  • 1 tablespoon of flour
  • 1 liter of vegetable broth
  • 1 pinch of salt
  • 1 pinch of pepper
  • 100 ml of white wine
  • 2 slices of white bread
  • 1 tablespoon of butter (for the pan)
  • 100 grams of cheese

This is how you can quickly prepare a delicious onion soup:

  1. Preheat the oven to 100 degrees of upper and lower heat.
  2. Peel and finely chop the onion. Then melt the butter in a pan, saute the onion and sprinkle with flour.
  3. Pour in the vegetable broth and simmer at a low temperature for 10 minutes. Meanwhile, cut the white bread into cubes, melt the butter in a pan and toast the white bread.
  4. Season the soup with salt, pepper and white wine and remove the pan from the heat.
  5. Pour the soup into oven-safe cups and place pieces of white bread in them. Rub cheese on top of it. Bake the soup in the oven with cheese until melted.

Onion soup will warm you from the inside and diversify the kitchen.

5. Soup with chestnuts – chestnuts lift the mood in winter

Soup with chestnuts
© Getty Images/Daniela Baumann


Chestnuts are rich in fiber, minerals and trace elements. They supply the body with potassium, calcium, iron and magnesium, as well as important B vitamins and vitamin C. Vitamin B1 creates a good mood because it is responsible for the production of the happy hormone serotonin. Chestnuts also strengthen the gastrointestinal system and the body’s natural defenses. You can find the recipe for delicious soup with chestnuts here.

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