How to Combat Flu Season with Nutrition!

November 13th, 2020

Ever wonder why Chicken Noodle Soup is the universal "cure" to the common cold? Believe it or not, there is science behind how this soup became the remedy and go-to when you’re feeling under the weather. 

A healthy body starts with maintaining proper nutrition. A well balanced diet and avoiding unhealthy foods can make all the difference in your overall health, especially during cold and flu season.

Want to know how to incorporate more soups like chicken noodle into your winter diet to ward off colds and fight the flu? We broke it down below for you!

Protein: One of protein’s roles in the body is to fight infection. Antibodies, which are proteins, attach to foreign viruses and bacteria to protect us from getting sick. Protein also functions as a building block for bone, muscle, skin, and blood. Don’t skimp out on the protein! Try adding chicken or chick peas, or both for a protein packed soup!

Bone Broth: Low sodium bone broth not only helps to keep you hydrated, but may be rich in vitamins and minerals like calcium, magnesium, and phosphorus, which all play important roles in bone health. 

Vegetables: Load up on vegetables like celery, carrots, onion, garlic, and kale! Vegetables are packed with nutrition to help strengthen your immune system, fight infection, speed up the recovery process, and improve overall health. The more variety and quantity in vegetable, the better!

Carbs: Whether you add a noodle or grain like farro or quinoa, carbohydrates are used as energy in the body, may contain fiber depending on your choice. These carbs will boost energy levels and keep you feeling fuller longer. 

Flavor: Wake those taste buds up by boosting flavor with bay leaves, cloves, red pepper flakes, black pepper and salt. Turmeric is also a great spice to add as it may add anti-inflammatory properties. 

When it comes to soup, you can’t go wrong. You don’t have to follow a specific recipe, choose something you like the best. Start with your favorite vegetable variety and choice of protein. Get ahead of flu season by batch cooking your favorite recipe, portion into separate containers, and store in the freezer, your future self will thank you later!

Phyllis LoDuca is a registered dietitian and sees patients at Rothman Orthopaedics in the Center City office. She is currently seeing patients via telemedicine or in office. For more information or to request an appointment, please contact her at or 484-214-1350.

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