Got the flu? Let this anti-viral healing soup show that pesky virus who's in charge

As a trained Molecular Biologist, I am reluctant to admit an anti-medication stance, especially for colds and the flu, where typical medications merely provide symptomatic relief and aren't deemed very safe for young children. So the first thing I do upon spotting a runny nose in my home is to stick a giant pot of chicken broth with proven anti-viral and immunity-boosting spices on the stove. Sipped on its own or with comforting noodles and vegetables, my entire family, toddler included, slurps it down without complaint and is usually virus-free in a few days. If only our conventional medicines tasted this good! 

Here are 6 ingredients, backed by science, that make this Spiced Chicken Broth the ultimate anti-viral powerhouse. 

1) Chicken Soup
Chicken soup inhibits the migration of neutrophils, which are white blood cells that fight infections. It also improves the rate at which mucus flows through the upper respiratory tract. Both these effects alleviate the congestion experienced during the common cold. (1 , 2  ). More recently, the compound carnosine found in chicken soup has been shown prevent Nitric Oxide release by immune cells that can block early viral replication and reduce flu-associated tissue damage (3 ).  

2) Ginger
Fresh ginger has an inhibitory effect on the attachment and internalisation of the human respiratory syncytial virus, thereby reducing plaque formation in the upper respiratory tract (4 ). 

3) Star Anise and Red Onion
Star anise contains a compound called shikimic acid, which is the very same molecule used in the synthesis of the world's most successful anti-viral drug, Tamiflu! When shikimic acid is combined with another bioactive compound called quercetin, found in red onions among other vegetables, it has potent anti-viral effects (5 ). Ginger also contains some shikimic acid. 

4) Lemongrass
Lemongrass oil has been shown to have anti-viral activity against a range of viruses as well as anti-bacterial effects (6 ). As bacterial infections can occur as a secondary assault after a cold or the flu, having a potent anti-viral as well as broad spectrum anti-bacterial natural product in the broth makes it a true antimicrobial super-soup.

5) Turmeric
Last but not least, this broth contains the ultimate healing agent that has caught the attention of every wellness enthusiast - turmeric (7 ). This miracle spice has the ability to prevent the secretion of inflammatory molecules called cytokines. In fact, a 'cytokine storm' is often at play during the most debilitating stage of serious viral infections like the flu and even ebola (8 ). By attenuating the inflammatory cascade, turmeric helps control the symptoms of a viral infection. It also has anti-bacterial activity by damaging bacterial cell membranes. This effect can help prevent secondary bacterial infections, discussed above (9 ). 

Now that we have a good understanding of the magical ingredients that are in this healing, anti-viral broth, let's get cooking!

RECIPE
Anti-Viral, Immunity-Boosting Spiced Chicken Broth
Babies, Toddlers, Kids, Adults

Yield
6-8 generous soup servings

Ingredients
500 g / about 1 lb  chicken on the bone (drumsticks are particularly kid-friendly)
2 leeks, white and green parts roughly chopped
2 carrots roughly chopped
1 red onion roughly chopped
2 cloves garlic chopped
1 lemongrass bulb smashed
1/2 inch piece ginger chopped
1 inch piece fresh turmeric root chopped
4 black peppercorns
1 bay leaf
2 whole star anise
2 L water
1 tablespoon apple cider vinegar (to help extract minerals from the bones)
Salt to taste
Fresh cilantro for garnish (optional)

Method
In a large pot for which you have a lid, place all the ingredients (except the fresh cilantro) and bring to a boil. Skim off any foam that may arise. Reduce heat to a low simmer and cook the broth covered for 3-6 hours.

Strain the broth and drink as is with an optional but delicious garnish of freshly chopped cilantro. You can add the broth to your favourite soup recipe, make it a meal by adding in some cooked noodles and veggies or use it in any preparation that calls for stock like rice and quinoa, which are immensely flavourful cooked in broth. 

Store it in the fridge for 3 days or freeze it for later use. 

Kanchan Koya, Ph.D. combines her Doctorate in Molecular Biology from Harvard Medical School and her training from the Institute of Integrative Nutrition to elevate our health with science and flavour. She is a Certified Health Coach and Founder of Spice Spice Baby, which brings to light the science-based benefits of spices and inspires their use in babies’, kids’ and families’ foods in simple and delicious ways. For recipes, science of spices, nutrition tips and inspiration for your family’s health, visit Spice Spice Baby