Latest news with #immuneSupport
Yahoo
09-07-2025
- Health
- Yahoo
Grandma's Chicken Soup Could Actually Help Cure Your Cold, New Study Suggests
Reviewed by Dietitian Annie Nguyen, M.A., RDSmall studies show consuming soup can reduce symptom severity and shorten illness duration. Soup's warmth, hydration and nutrients may help to ease symptoms of respiratory infections. Ingredients like garlic, ginger, turmeric and star anise have anti-inflammatory year, millions of Americans come down with respiratory infections like the common cold and flu. Though usually mild, these illnesses cause plenty of disruption—leading to missed work and school days. In fact, the average adult gets 2 or 3 colds per year, while kids get even more. Over-the-counter medicines such as pain relievers and decongestants are often used to manage symptoms, but their effectiveness varies and some can cause unwanted side effects such as drowsiness and nausea. Because of these limitations, many of us may look to gentler food-based ways to ease their symptoms. Soup may be more than just comfort food. Ingredients found in some soups—like garlic, ginger and turmeric— may help decrease inflammation and support your immune system. Plus, a warm nourishing broth can be deeply soothing. Beyond its comforting qualities and beneficial ingredients, you may wonder if soup really makes a difference when you're sick. Is soup really an effective aid in fighting respiratory infections or simply a soothing placebo? A recent review published in the July 2025 issue of Nutrients looked at whether eating soup can actually help people feel better when they have respiratory infections—and the results are just as comforting as you might have hoped. Researchers from the University of West Scotland in the UK gathered and examined several clinical studies where people with respiratory illnesses were given soup to see if it improved their symptoms, how long they were sick, immune system responses and inflammatory markers, time missed from work or school and overall feeling of wellness. To find those studies, the researchers searched many large medical databases and looked for trials where soup was tested as a treatment. They ultimately identified four randomized controlled trials conducted in North America and Asia with a combined total of 342 participants. Two of the four studies used chicken soup and three of the four included soups with a large array of herbs and spices. Because the studies they found used different types of soups, measured different results and had different ways of testing, the researchers summarized the findings descriptively rather than combining the data into one single calculation. The study team found that when participants consumed soup, their symptoms were reduced slightly and the illness duration was decreased by 1.5 to 2 days. They also found that soup helped lower certain markers in the blood that show inflammation. None of the studies measured absenteeism or subjective well-being and most trials were small and not blinded. But while the evidence isn't definitive, it does support the idea that soup may offer small but real benefits. The researchers hope this current study will lay the groundwork for future exploration and more rigorous studies. Soup isn't a cure, but it might help you feel better more quickly. Its warmth and hydration can soothe irritated airways and help loosen mucus, making symptoms easier to manage. In addition, broth is easy to digest, which matters when your appetite is low or your stomach feels unsettled. Chicken broth is often recommended but it's not essential—vegetarian and vegan soups will likely work just as well. Beyond simple comfort, the ingredients in soup can provide real biological benefits. Garlic contains sulfuric compounds known for their antioxidant, anti-inflammatory and immune-supporting properties. Ginger and turmeric work together to reduce inflammation, while veggies and leafy greens add more antioxidants and vitamins that may help recovery. Spices like star anise and cinnamon also bring potential health benefits—star anise even contains shikimic acid, a compound used in antiviral drugs like Tamiflu. If you're managing a cold or flu at home, choose soups with these ingredients, such as our Slow-Cooker Chicken & Rice Noodle Soup with Star Anise and Chicken & Bok Choy Soup with Ginger and Mushrooms, to help support hydration, reduce inflammation and provide gentle nutrition. That said, soup should complement—not replace—other cold or flu treatments. And see your health care provider if your symptoms don't clear up in a few days. Also, prevention is key: wash your hands frequently, avoid close contact with sick individuals and stay current on flu vaccines. While soup isn't a magic cure for colds or flu, it offers practical benefits—hydration, warmth and anti-inflammatory ingreidnes—that can help easy your symptoms and speed your recovery. However, current research is limited, so for now, soup remains a simple accessible complement to medical treatments and prevention strategies. Read the original article on EATINGWELL
Health Line
07-06-2025
- Health
- Health Line
10 Foods to Eat When You Have the Flu and Foods to Avoid
Key takeaways Staying hydrated is essential when you have the flu – water is the best option, but you can also drink broth, ginger tea, herbal tea with honey, lemon tea, and 100% juices without added sugars to maintain proper hydration. Choose nutrient-rich foods that support immune function, including chicken soup (which provides protein and zinc), vitamin C-rich fruits and vegetables (like oranges, peppers, and broccoli), and spices like ginger and turmeric that have anti-inflammatory properties. Avoid alcohol, fatty foods like pizza and fast food, excess simple sugars, and highly processed foods, as these can be hard to digest and may prolong symptoms when you're sick with the flu. You may not eat as much as usual with the flu, as you likely have a reduced appetite. Still, when you do eat, it's best to opt for foods that provide you with the energy and nutrients you need to get you back on your feet. Read on to learn more about the best things to eat and drink and what to avoid when you have seasonal flu. What to drink to stay hydrated Hydration is essential for your body to work properly. A fever, sweating, and loss of appetite are common with the flu. As a result, you can easily become dehydrated. When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for your body. If you're looking for something with more flavor, you can also drink: broth ginger tea herbal tea with honey honey and lemon tea (mix equal parts with hot water) 100% juices (look for products without added sugars) Low-sugar sports drinks or other electrolyte-containing beverages, such as Pedialyte, may also help. However, you should only use Pedialyte under your doctor's guidance. Fruits and vegetables also contain water and can help prevent dehydration. Although not typical of the seasonal flu, if you experience vomiting or diarrhea, it's a good idea to replace electrolytes. You can try rehydration drinks to increase levels. What's the difference between Pedialyte and Gatorade? Foods to eat Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important when you are well. Here are some tips on what to eat when you have the flu. 1. Broth Chicken, beef, or vegetable broth is a soothing and nutritious choice from the time symptoms begin until you have fully recovered. Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion. Here, find out how to make bone broth. 2. Chicken soup Chicken soup is traditionally thought of as a go-to food when you're feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you're under the weather. It also has nutritional benefits. The broth provides fluids and electrolytes to prevent dehydration. The chicken provides protein and zinc. Carrots are a good source of vitamin A. Celery and onions provide vitamin C Herbs contain antioxidants. What other healthy soups can you choose? 3. Garlic Garlic provides flavor and is a potential remedy for various ailments. A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by supporting the immune system. You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits. 4. Vitamin D foods Vitamin D is essential for bone health but it also contributes to the functioning of the immune system. Some research has suggested that vitamin D supplements may help prevent flu and COVID-19 infections. Foods containing vitamin D include: cod liver oil some fish, such as trout and salmon dairy milk fortified oat, almond, and soy milk What other foods are high in vitamin D? 5. Yogurt Yogurt is a good source of probiotics. Probiotics are 'good' bacteria that can help support the immune system. One small, older 2016 study suggests probiotics may reduce the severity of the flu in some people, although other research from 2019 found no evidence to support its use. Probiotic supplements are not recommended for people with severe health problems unless monitored by a healthcare professional. If you would like to incorporate a probiotic yogurt into your diet, look for those that contain: live active cultures vitamin D little or no added sugar 6. Vitamin C-containing fruits and vegetables Vitamin C is crucial for supporting your immune system, which is especially important when you're sick. Foods high in vitamin C include: red or green peppers oranges or 100% fresh orange juice grapefruit juice lemon juice kiwi broccoli Vitamin C supplements are another option. 7. Leafy greens Spinach, kale, and other leafy greens are quality sources of nutrients such as vitamins A, C, E, and K and can help support your immune system when you have the flu. Try adding leafy greens to a fruit smoothie, add them to soups, or eat them raw with a drizzle of lemon and olive oil. 8. Broccoli Broccoli and its leaves provide essential nutrients that may help fight flu. Broccoli also contains the immune-boosting vitamins C and E, along with calcium and fiber. Consider eating broccoli on its own or adding it to soup. 9. Oatmeal When you're sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including: copper iron selenium zinc fiber protein Learn more about oatmeal's benefits. 10. Spices Adding certain spices to your diet, such as ginger and turmeric, may help ease symptoms. They contain anti-inflammatory properties that can help break up congestion. Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth. Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup. Foods to avoid When you're sick with the flu, stay away from the following items: Alcohol. This causes dehydration and can lower your immune system. Fatty foods. Fried foods, pizza, and fast foods can be hard to digest. Excess simple sugars. Foods and drinks like candy, sweetened beverages, and some fruit juices can prolong diarrhea. Limit dairy intake. Milk and milk products contain the sugar lactose, which can be difficult to digest for some people recovering from viral gastroenteritis. Highly processed foods. Foods from fast food chains and ready meals contain fewer nutrients due to high levels of processing. Helping a child stay nourished As an adult with the flu, when you have no appetite or energy, it can be difficult to eat nutritious foods and make sure you're drinking enough fluids. This can be even more challenging for children. A child is also more likely than an adult to become dehydrated because their lower body mass means they are more likely to lose fluids from a high fever. Make sure you offer fluids to your child often. You can also offer popsicles to soothe a sore throat and help with hydration. Eating right year-round to prevent the flu Eating a nutritious diet year-round is a great way to improve immunity, which may, in turn, help prevent the flu. While there's no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as: Vitamin C: Oranges, peppers, and grapefruit Vitamin D: Salmon, mushrooms, and fortified milk Zinc: Oysters, red meat, and fortified cereals Selenium: Seafood, eggs, and dairy Iron: Lean meat, white beans, and nuts Protein: Beans, nuts, and poultry Probiotics: Kefir, yogurt, and kimchi Prebiotics: Garlic, onions, and leeks What are 15 immune-boosting foods? Frequently asked questions What should I eat with a cold or the flu? With a cold or the flu, it's essential to stay hydrated, for example, by drinking plenty of water. Warm herbal teas and soups can provide antioxidants and other nutrients, and they can also soothe the throat. Choose nutrient-dense foods that support the immune system, such as fruits and vegetables that are high in vitamin C. With a cold or the flu, it's essential to stay hydrated, for example, by drinking plenty of water. Warm herbal teas and soups can provide antioxidants and other nutrients, and they can also soothe the throat. Choose nutrient-dense foods that support the immune system, such as fruits and vegetables that are high in vitamin C. What's the best thing to eat if you're sick with stomach flu? If you have an upset stomach with diarrhea, vomiting, or both, it's especially important to stay hydrated. Water, ginger tea, and oral rehydration solutions may help. You may have to take small sips regularly. Probiotic yogurts may also help boost your intestinal health. Foods that are easy to digest, such as toast, are also a good option. What should you eat if you have nausea? If you have an upset stomach with diarrhea, vomiting, or both, it's especially important to stay hydrated. Water, ginger tea, and oral rehydration solutions may help. You may have to take small sips regularly. Probiotic yogurts may also help boost your intestinal health. Foods that are easy to digest, such as toast, are also a good option. What should you eat if you have nausea? What foods should you avoid when you're sick? If you are unwell with a virus or upset stomach, it's always best to steer clear of the following items, which have low nutritional value and may contribute to inflammation: alcohol fried or fatty foods added sugars highly processed foods If you can eat when you're sick, make sure you opt for nutrient-dense foods that will support your overall wellbeing.
Daily Mail
27-05-2025
- Health
- Daily Mail
Why vitamin C DOESN'T cure colds - but here are two others that WILL boost your immunity
No doubt your mother used to tell you that vitamin C-packed orange juice would help ward off colds. You might pop probiotic-packed yoghurts into your shopping trolley to 'boost' your natural defences against illness. Or perhaps you've gone for a run to try to 'sweat out' a fever. There's so much of this kind of received wisdom about how to support our immune systems. But do any of these tactics actually work? I've been immersed in questions about immunity for 25 years. I have studied up close how certain immune cells latch on to cancers and then send toxic molecules to kill them, as well as watching others engulf dangerous bacteria to destroy them. I'm also regularly asked about the best way to improve our natural immunity. Even as an expert I admit it's highly confusing, and there's also a lot of hype around improving immunity. It's all become big business – one UK High Street chain has 276 products listed under 'immune support supplements' alone. Yet not a single one of these products is required to have scientific proof for their claims. And, most importantly, none of us is the same as the next person: the fact is, your immune system is probably the single most unique thing about you. It's not a simple part of our anatomy, it's a multi-layered, dynamic lattice of interlocking genes, proteins and cells. It means we all vary in how susceptible we are to illnesses – and in the symptoms we experience with infections. Which means what might work for one person might not work for another. But from what we do know, some simple truths emerge about how we can really help our natural immunity – and what are simply myths. VITAMIN C WON'T STOP YOU CATCHING A COLD Vitamin C is important to health. A strong antioxidant, neutralising potentially dangerous substances known as 'free radicals' in our body, it also helps us absorb iron, and is involved in things such as collagen production, essential for tissue healing and more. But there's no solid proof vitamin C can cure colds. For more than 60 years, this idea has had a stranglehold on our imaginations – which is largely down to Linus Pauling, a double Nobel Prize-winning scientist who was based in the US. He first championed this theory in the 1960s, after he and his wife took a megadose of vitamin C – some 3,000mg, though our current advised daily dose is just 40mg. They reported that it gave them extra energy and prevented further colds. Pauling then scoured scientific journals, cherry-picking results to fit his idea. In 1970, his best-selling book Vitamin C And The Common Cold was published, claiming everyone's health could be improved by higher levels of the vitamin. And a huge myth was born. However, a 2013 systematic review – which collects data from previous studies – concluded that, for the general population, vitamin C does not reduce the chance of catching a cold. Yet for unknown reasons, people taking regular vitamin C supplements did experience cold symptoms for slightly less time. To be precise, daily vitamin C reduced the duration of a cold by 8 per cent in adults and 14 per cent in children. In other words, for a cold lasting a few days, someone taking regular vitamin C supplements might feel better a few hours sooner. . . . BUT HERE ARE TWO VITAMINS THAT DO HELP Happily, there are two vitamins which can improve immune health: vitamins A and D. We generate vitamin D in our skin with exposure to sunshine, and some from eating foods such as eggs and oily fish. Once in the body, it's processed by immune cells. One of its roles is to dampen the activity of specific immune cells. This might sound like something you don't want to happen, but it's extremely important for an immune response to quieten down when a threat has been removed. If the immune system stayed in a heightened state after a threat was neutralised, there's more chance of collateral damage to the body, potentially increasing the risk of developing autoimmune diseases (such as type 1 diabetes). Low levels of vitamin D are also linked with an increased susceptibility to infections. In 2021, an analysis of 43 trials involving nearly 50,000 people found vitamin D supplements helped protect against respiratory infection – most likely relating to vitamin D being important in the body's response to germs, including the process by which immune cells destroy bacteria. It's probably sensible to take it in the wintertime, as per government advice. As for vitamin A – found in carrots, meat and eggs – it's vital for the development and functioning of many immune cells, and is crucial to our defences, playing a role in the body's production of mucus, which obviously helps us eject germs from our body in respiratory infections, for example in a runny nose. As it happens, most people get the vitamin A they need from their normal diet. TRUTH ABOUT KEFIR AND YOGHURT DRINKS I've been asked many times to promote everything from health stores to a dating agency (as my first book included a section on whether the immune system affects who we find attractive – the jury's still out). Most recently, I was asked to consider promoting yoghurts containing live bacteria. I've never said yes to any such offers because I've spent nearly three decades studying immunology and still don't know the half of its complexities, so it seems unlikely I could ever get behind a simple advertising slogan. Still simple slogans are rife – and probiotic yoghurts or kefir commonly feature scientific-sounding phrases such as 'supports immunity', 'protects against colds' and so on. One reason for this being they contain 'good bacteria' that are apparently beneficial for our gut health. But do probiotic yoghurts really turbocharge immunity? There are two ways live bacteria in probiotics could feasibly support immune health: by acting directly on our immune system, or by affecting the gut microbiome, the community of microbes in the gut that play a role in immunity. There are signs both can happen. In a 2012 study published in the journal Gut, when volunteers were fed a particular strain of bacteria called Bifidobacterium infantis 35624 (a billion of them once per day for eight weeks), it increased levels of 'Tregs' in their blood. Tregs are regulatory T cells: immune cells that specialise in turning off other immune cells. They ensure an immune response doesn't happen against something which doesn't warrant it or that an ongoing immune reaction doesn't run out of control. In other words, they help keep our immune system balanced. It's also clear that ingesting bacteria affects the gut microbiome. In one study, probiotic yoghurt consumed by patients who had inflammatory bowel disease changed the make-up of their microbiome. In another study, the negative effect of antibiotics on the diversity of a person's gut microbiome could be avoided if they took probiotics at the same time. However, it's notable that your environment – where you live – may be more important than your diet in terms of gut health. Interestingly, when a hospital in Calgary, Canada, used a probiotic for infants, bacteria from it were often detected in the faeces of nearby babies who had not yet been given it themselves. In other words, cross-contamination can happen in a shared environment. Indeed, some people living in the same place share features of their microbiome. BEING OVERWEIGHT AND THE RISK OF INFECTION Carrying a few extra pounds can affect the immune system because fat cells do much more than just store fat. Perhaps surprisingly, there is a vast array of immune cells that live within body fat. If we have an excess of fat, the immune cells residing within it can become more active. These immune cells can then trigger unwanted inflammation, which in turn increases our risk of disease such as cardiovascular problems or rheumatoid arthritis. As well as this, fat cells produce various molecules, including those called cytokines, which also trigger a background inflammation in the body, which in turn reduces your immunity's sensitivity to a real threat such as an actual viral infection. To make matters worse, people living with obesity produce other kinds of cytokines in an attempt to counteract this unwanted background inflammation caused by excess fat, by dialling down the immune system. Yet the very presence of these other cytokines then works against us if an immune response is needed to fight an actual infection. However, being underweight can be just as perilous for our immune systems for a very simple reason: not getting enough food makes us deficient in all sorts of important nutrients, such as minerals, vitamins, amino acids, cholesterol and fatty acids. HOW FASTING CAN IMPACT IMMUNE CELLS Restricting food entirely for a period to lose weight is hugely popular – but can impact your immune cells. During a period of fasting, we know the human body limits its energy use, which has knock-on consequences for immune health. Indeed, fasting for just one day reduces the numbers of a type of immune cell called a monocyte in the blood. Experiments on mice show these cells moving into bone marrow, where they effectively hibernate to conserve energy. Eating again sees these immune cells immediately mobilise back into the blood. We don't yet know what effect this has on immune health or the symptoms of immune-related diseases, but it's clear the immune system is very much affected by fasting. ALWAYS AIM TO GET A GOOD NIGHT'S SLEEP Sleep affects the symptoms of illnesses, and most often this comes down to fluctuating levels of hormones or cytokines. This may explain why problems from asthma, for example, are more common at night, and deaths due to asthma are more likely around 4am. Indeed, unwanted immune responses tend generally to worsen at night, at least in part because cortisol – the stress hormone – is kept low while we sleep, which means immune responses are not suppressed by it. This is important for rheumatoid arthritis, where the immune system attacks the tissue lining of joints, causing unwanted inflammation and pain. Again, because cortisol is kept low, inflammation can build up while we sleep, leading to stiff joints in the morning. There's a paradox here, though. If sleep makes symptoms from unwanted immune responses worse, having less sleep should help. But it doesn't. Disrupted sleep is especially problematic and can lead to worse symptoms from autoimmune diseases, including rheumatoid arthritis and psoriasis. AVOID HEAVY EXERCISE WHEN YOU'RE FEELING UNWELL The evidence that hitting the gym helps the immune system is strong, including a year-long study of almost 19,000 people living in Denmark, which established that any level of physical activity correlated with a person being less likely to need antibiotics. And a UK study of nearly 100,000 people correlated exercise with halving the risk of dying from an infection over a nine-year period. Crucially, however, there is a flip side: stress hormones such as cortisol can be produced during exercise, which tend to dampen immune responses. Immune cells also need lots of energy to secrete toxins to attack diseased cells, and multiply in number by dividing. During exercise, energy is used for muscle activity, which limits that available to immune cells. Most doctors, then, advise not to exercise heavily during a bout of flu or in the grip of fever. Adapted from Self Defence by Daniel M. Davis (Bodley Head, £22), published on June 5. © Daniel M Davis 2025. To order a copy for £19.80 (offer valid to 10/06/25; UK P&P free on orders over £25) go to or call 020 3176 2937.
