When illness strikes, preparing a meal can feel exhausting, making canned soup a comforting and accessible remedy. This pantry staple offers warmth and hydration when the body needs it most. Selecting the right canned option provides specific nutrients that actively support healing and recovery. Choosing the best soup involves checking the label to ensure it meets the body’s increased demands during sickness.
Nutritional Criteria for Sick-Day Soups
The primary focus of any sick-day food is maintaining hydration and supporting the immune system. Fluid loss from fever, sweating, or vomiting can quickly lead to dehydration. Soup’s high liquid volume is excellent for replenishing fluids, and the dissolved minerals in the broth help replace lost electrolytes like sodium and potassium, which are essential for nerve and muscle function.
While excessive sodium is generally discouraged, a moderate amount is beneficial during sickness to aid in fluid absorption and electrolyte balance. Aim for “reduced sodium” or “light in sodium” options, targeting less than 450 milligrams of sodium per serving. Since the digestive system often slows down during illness, choose canned soups low in saturated fat and without heavy creams or complex, high-fat bases. A simple, recognizable ingredient list indicates a soup that is easier on a sensitive stomach during recovery.
Top Canned Soup Styles for Recovery
When selecting a canned soup for recovery, three specific styles offer maximum benefit with minimal strain on the body.
Clear broth-based soups, such as simple vegetable or bone broth, are the easiest to digest and provide the most immediate hydration. These options deliver a concentration of minerals like sodium and potassium, which are crucial for rehydration. Bone broth specifically contains amino acids that may offer anti-inflammatory properties.
The classic chicken noodle or chicken and rice soup is a time-tested choice that provides more comprehensive nutrition. Chicken offers protein, which the body uses to build antibodies and repair tissues, while the noodles or rice supply easily digestible carbohydrates for energy. Additionally, the heat and steam from the soup can help temporarily clear nasal passages, offering symptomatic relief.
A simple, non-cream-based tomato soup is another suitable option, provided it does not trigger acid reflux or heartburn. Tomatoes are rich in Vitamin C, which supports immune cell function, and the potent antioxidant lycopene. Cooking the tomatoes into soup increases the bioavailability of lycopene, making it easier for the body to absorb this beneficial compound.
Simple Ways to Boost Canned Soup Nutrition
Even the best canned soup can be significantly improved with minimal effort, which is important when energy levels are low. A quick and effective enhancement is to add protein, which is vital for healing and maintaining muscle mass. This can be accomplished by stirring in pre-cooked, shredded chicken, a spoonful of canned beans, or dropping a lightly beaten egg into the simmering soup to create a quick egg-drop consistency.
To increase the intake of vitamins and fiber, simply toss in a handful of fresh or frozen vegetables, such as baby spinach or grated carrots, during the last few minutes of heating. Spinach wilts quickly and adds iron and antioxidants without altering the flavor significantly.
Adding a scoop of cooked whole grains, like leftover rice or small pasta, will increase the fiber and complex carbohydrate content, making the meal more satisfying and energy-sustaining. Finally, enhance the flavor and potential congestion relief by stirring in a small amount of minced fresh garlic or ginger, which contain anti-inflammatory and soothing properties.