Hearty or light, soup a tasty way to put essential vitamins in diet

By Becky Varner

Published: October 10, 2007

Soups are a nurturing food and are especially appealing as cooler weather approaches. There is tremendous flexibility in preparing soups using a variety of nutritious ingredients.

Light soups such as broth or a tomato soup made with skim milk can be served as an appetizer to take the edge off of the appetite. This is a great way to be satisfied with smaller portions for the rest of the meal.

Heartier soups are a way to combine multiple ingredients to provide a wide variety of nutrients in one dish. The liquid used in the soup should be low-fat, to keep the total fat content low.

An easy way to remove fat from stock is to use a fat-separating pitcher. The spout's position is at the bottom of the pitcher, so the liquid pours out from the bottom. Since fat is lighter than water, it rises to the top of a liquid. That leaves the fat in the pitcher while the stock is poured.

Another way to remove fat from stock is to refrigerate the stock before making the soup. The fat will rise to the surface and harden as it chills. It is then easy to remove the hardened fat and discard it. If there is no time to do this, ice cubes can be added to the broth; some fat will congeal around the ice and can be removed. However, this can slightly dilute the stock.

Soups are a great way to retain water-soluble vitamins, because the vitamins remain in the cooking liquid and are consumed as part of the soup. Water-soluble vitamins can be lost if the cooking liquid is discarded after a food is cooked. Many ingredients used in soups are rich in water-soluble vitamins. Here are examples:

Thiamin or vitamin B1 is a water-soluble vitamin that helps produce energy from carbohydrates in cells in the body. It is found in whole-grain and enriched-grain products such as bread, rice, pasta, tortillas and enriched cereals. Pork, liver and other organ meats also provide significant amounts of thiamin. Soups such as chicken and rice, gumbos with rice, chicken noodle and other soups with enriched pasta will be good sources of thiamin. Soups with diced pork such as some Asian soups or soups with diced ham, such as corn chowder, will contain thiamin.

Riboflavin is another B vitamin (B2) that helps produce energy in all cells of the body and helps change the amino acid tryptophan into niacin. Milk and other dairy products are major sources of riboflavin. Some organ meats, enriched bread and grain products, eggs, meat, green leafy vegetables and nuts supply riboflavin. Any soup with a milk base such as cream of tomato, broccoli or mushroom and chowders will be good sources of riboflavin. Using skim milk will help keep the soup's fat content low.

Niacin helps produce energy in cells and functions with enzymes in the body. Generally, foods high in protein are good sources of niacin. Poultry, fish, beef, peanut butter and legumes are good sources. Niacin is also added to many enriched foods. Any type of soup including these ingredients, such as vegetable soup with beef or poultry, chili, minestrone with beef and all soups with legumes, will be rich in niacin. Seafood chowders and soups with chicken or turkey are good sources of niacin.

Pyridoxine (vitamin B6) helps the body make nonessential amino acids used to make cells. It helps convert the amino acid tryptophan into niacin and serotonin and helps produce body chemicals such as insulin, hemoglobin and antibodies that fight infection. Chicken, fish, pork, liver and kidney are the best sources of pyridoxine. Whole grains, nuts and legumes also supply pyridoxine. Soups with these foods as ingredients will be good sources of pyridoxine.

Folate (folic acid or folacin) is a water-soluble vitamin that plays an essential role in making new body cells. This nutrient works with vitamin B12 to form hemoglobin in red blood cells, lowers the risk of delivering a baby with neural tube defects such as spinal bifida, and may help protect against heart disease. Folate is found in orange juice, lentils, dried beans, spinach, broccoli, peanuts and avocados. Enriched grain products fortified with folic acid and some breakfast cereals are good sources. Cream of broccoli and spinach soup and soups made with lentils and dried beans are good sources. There are even soup recipes with ground peanuts or peanut butter.

Vitamin B12 or cobalamin works with folate to make red blood cells, serves as a vital component of many body chemicals and helps the body use fatty acids and some amino acids. It is mostly found in animal products such as meat, fish, poultry, eggs, milk and other dairy products.

Biotin helps metabolize proteins, fats and carbohydrates from food and helps the body produce energy in cells. Pantothenic acid helps body cells produce energy and metabolize nutrients from foods. Choline is a vitaminlike substance that plays a role in many body processes. These three nutrients are found in a wide variety of foods that can be used in soups.

Finally, vitamin C (ascorbic acid) helps produce collagen, which is an important connective tissue in the body, keeps capillary walls and blood vessels firm, helps with absorption of iron and folate, keeps gums healthy, helps with wound healing, protects from infection, and works as an antioxidant in the body. It is mainly found in plant sources, many of which can be used in soups or to garnish soups. Dark green leafy vegetables, potatoes and tomatoes are good sources of vitamin C and can be used in numerous soups. All citrus fruits, berries and melons are also good sources and can be used in fruit soups, especially in warmer weather.

Comments