Cold and cough remedies: 6 nutritious soups to support your immune system

During the cold and flu season, keeping the body nourished and hydrated is crucial for maintaining a strong immune system. Warm, soothing liquids are not only comforting but can also help ease congestion, soothe a sore throat and provide essential nutrients that support recovery. Soups, in particular, are an ideal choice as they are easy to digest, packed with vitamins, minerals and antioxidants, and can be tailored with a variety of vegetables, herbs and spices to enhance their health benefits. From light, clear broths to creamy, flavourful options, soups offer both nourishment and comfort when you are feeling under the weather. Here are six simple and wholesome soup recipes designed to boost immunity, relieve flu symptoms and help you feel better faster.



6 Healthy soups to fight cold and flu and strengthen your immunity


Carrot ginger soup combines nutrients and anti-inflammatory benefits



Carrot ginger soup is a warm, nourishing option rich in vitamins and antioxidants. Carrots are high in vitamins A, C and B6, which help support immune function, maintain healthy vision, and promote overall wellbeing. Ginger contains compounds with strong antioxidant and anti-inflammatory properties, making it an effective home remedy for colds and coughs. Adding garlic and black pepper provides extra antibacterial and immunity-boosting benefits. This combination produces a soothing, flavoursome broth that can calm throat irritation and help the body recover more quickly during illness.



Tomato peppercorn clear soup is light and immunity-boosting



For those who enjoy tomato soup, a clear tomato peppercorn version is an excellent choice. Tomatoes are rich in vitamin C and lycopene, both of which play a crucial role in supporting the immune system. Black pepper, ginger and a hint of cinnamon add flavour and provide antiviral and antibacterial properties. As a clear broth, this soup is light on the stomach, making it ideal when heavy foods are difficult to digest. It is quick to prepare and provides a comforting, nutritious option to soothe cold and flu symptoms.



Mixed vegetable soup offers a wholesome and comforting broth



A classic mixed vegetable soup is a versatile, nutrient-dense option that can be enjoyed all year. Using a variety of vegetables such as peas, carrots, tomatoes and green beans ensures a wide range of vitamins, minerals and fibre. Research published in Food Science and Biotechnology explored the synergistic effects of vegetable soup combined with beta-glucan on macrophage-mediated immune responses. The study found that this combination demonstrated enhanced immune-modulating effects, highlighting the potential of vegetable-based soups in supporting immune function.

Seasoned simply with salt, pepper and cumin, it is gentle on the digestive system while offering warmth and comfort. This soup can serve as both a light meal and a supportive remedy during illness, helping to alleviate fatigue, congestion and minor aches. Seasonal vegetables can be added to further enhance its nutritional value.



Garlic soup strengthens immunity and supports healing

Garlic soup is a simple yet powerful option for colds and coughs. Garlic contains sulphur compounds that strengthen the immune system and have antibacterial properties. The soup is flexible, allowing any available vegetables such as carrots, cabbage, onions, peas or corn to be added. The warmth of the broth combined with garlic’s natural health benefits can reduce inflammation in the throat and respiratory tract, providing comfort during flu symptoms and supporting a faster recovery.



Thukpa soup provides a hearty and nutritious alternative

Thukpa, a traditional Tibetan noodle soup, is a warming, wholesome option that can be made with chicken or as a vegetarian dish. It typically contains onions, carrots, spring onions, beans and a flavoursome broth seasoned with basic spices. Chilli or soy sauce can be skipped if they irritate the throat. This combination of noodles, vegetables and broth makes for a filling, nutritious meal that keeps the body hydrated and delivers essential nutrients, helping the immune system fight infection and maintain energy levels during illness.



Sweet potato soup supports immunity and gut health



Sweet potato soup is a flavourful, nutrient-rich option ideal for flu season. Sweet potatoes are high in carotenoids, anthocyanins, vitamins and potassium, which help boost immunity and reduce inflammation. They are also gentle on the gut, supporting digestive comfort during illness. The soup often includes carrots and coconut milk, which add creaminess and additional nutrients. Thai curry paste may be added for extra flavour, but a lighter version without it is equally nourishing. The result is a smooth, comforting soup that supports immune health while keeping you warm and satisfied.

Soups are easy to prepare, use everyday ingredients and provide hydration, warmth and essential nutrients that aid recovery from colds and flu. Whether you prefer a light clear broth or a creamy, rich version, these six soups can help strengthen the immune system, relieve symptoms and offer comfort during illness.


Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.


Also Read: How to stop a runny nose: 5 foods that support immunity and relieve nasal symptoms