Immune Boosting Vitamin Soup

Posted by: , Posted Date: January 13, 2013

 Often over looked as a healthy meal, soup brings more to the table than just a bowl of warmth! Count on soup to get key nutrients into even the pickiest of eaters this winter with our list of the best immune boosting ingredients. Fill your pot with these vitamin rich vegetables and serve your family a dose of healthy this cold & flu season!

A giant bowl of immune boosting soup can protect your family from the viruses floating around the office and germs the kids are bringing home from school. Soup can be a hearty meal that warms you up from the inside and instantly brings comfort while fueling your body. With the right ingredients, one bowl of soup can provide a shield against cold & flu symptoms making the rounds in your neighbourhood!

Vitamins essential in the immune boosting arena include vitamin C which has been shown to decrease the severity and length of time you are plague with cold symptoms as well as being a powerful antioxidant. B-vitamins promote the release of antibodies that combat the cold virus as do Vitamins A, E and K as well as reducing inflammation and adding extra antioxidants. Add some fibre to aid in digestion, folate for red blood cell production and manganese to help the body utilize key these vitamins and you are set. How do you get all of this in one bowl?

Build a Super Soup to Boost Immunity

Use our list below to pick the vegetables for your soup – it doesn’t take much to create a soup with 100% of your daily requirement of every vitamins important to a healthy immune system. And the best part is, research shows that the antioxidant content increases in carrots, spinach, broccoli, and red peppers when they are cooked!

Use fresh or frozen, make big batches and freeze leftovers to enjoy another day. Mix and match your veggies for a different soup every time. Picky eaters that won’t eat a red pepper they can see? Puree those ingredients for a thicker, creamier soup!

Our favorite Immune Boosting Vitamin Soup Recipe

Basic Soup stock:
1 tbsp extra virgin olive oil
1 onion chopped
2 closes garlic chopped
8 cups low salt vegetable stock
salt/pepper spices to taste

Immune Boosting Ingredients
1 28oz can diced tomatoes
2 carrots chopped
1 large sweet potato diced
1 cup barley, rinsed
1 red pepper chopped
1 cup broccoli
1 cup peas
1 cup kale ripped into small pieces
1 cup baby spinach leaves ripped into small pieces

Heat oil in a large stockpot over medium heat. Add onions, garlic, and seasonings. Cook, stirring frequently, until onions are translucent, about 5 minutes.  Add vegetable broth, tomatoes and their juice, carrots, sweet potato, and barley and bring mixture to a boil. Reduce heat to a simmer, add the rest of the ingredients and cook, uncovered, until vegetables are tender, 20 to 25 minutes.

% of Daily Recommended amount in 1 cup:

Vitamin A
Sweet potato   438%
Carrots   400%
Spinach   377%
Kale   354%
Red peppers   57%
Tomatoes   29%
Broccoli   11%

B Vitamins
Green peas B1, B6, B3, B2   55%
Spinach B1, B4, B6   37%
Sweet potato B5, B6   26%
Corn B3, B5   23%
Red Peppers B1, B2, B3, B5, B6   17%
Tomatoes B3, B6   13%

Vitamin C
Red peppers   195%
Broccoli   135%
Kale   88%
Tomatoes   38%
Sweet potato   37%
Spinach   29%
Carrots   12%

Vitamin E
Spinach   18%
Red Peppers   7%
Kale   1%

Vitamin K
Kale   1327%
Spinach   1111%
Broccoli   115%
Green peas   44%
Carrots   20%
Tomatoes   17%

Fibre
Barley   54%
Carrots   13%
Green peas   30%
Spinach   17%
Sweet potato   15%
Kale   10%
Tomatoes   8%
Red pepper   7%

Folate
Spinach   65%
Green peas   21%
Broccoli   14%
Red peppers   10%
Tomatoes   6%

Manganese
Spinach   84%
Green peas   35%
Barely   31%
Sweet potato   28%
Kale   27%
Tomatoes   10%
 

© 2014 Life Science Nutritionals.
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