Feed Your Cold

Nutrients like vitamin D and zinc help stave off the cold and flu, but what should you eat if you get sick?

Follow these quick and easy steps to make this cold-busting soup – fast!

Boil a cup of chicken broth. 

Grandma was right about this one. Cooked chicken releases the amino acid cysteine, which research shows can help thin out mucous in the respiratory tract, much in the same way cough medications do.

Add a handful of leafy greens.

Spinach, Swiss chard and kale are loaded with phytochemicals – plant compounds that combat disease-causing free radicals.

Toss in mushrooms.

Beta-glucan, a type of sugar found in mushrooms, has potent antiviral and antibacterial properties, research shows.

Throw in two raw garlic cloves. 

True to folklore, garlic is a natural germ-fighter. It’s packed with allicin – an antibacterial compound. And research is showing that it may stimulate production of the white blood cells involved in immune response.

Add a piece of salmon. 

Lean protein is critical because the molecules that combat disease are made up of protein. Salmon offers even more benefits because it’s brimming with good fats that strengthen cell membranes, which help to speed up your healing time.

A dash of black pepper. 

Taste boost aside, research suggests that piperine, a major compound found in this spice, may help the nutrients in food become more available to your body.

Let all ingredients simmer on low heat for 10 to 15 minutes. Eat and rest up!

Nutrients per serving:

Calories: 220, Total Fats: 9 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 60 mg, Sodium: 160 mg, Total Carbohydrates: 8 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 29 g, Iron: 2 mg