Health
Fight cold and flu with these 10 immune-boosting recipes from a Texas registered dietitian
With flu season in full swing — and other seasonal respiratory infections also spiking across the U.S. — experts say it’s important to keep your immune system strong and healthy during this time of year.
One way to combat seasonal illness is to regularly consume key nutrients and proteins that help improve immune health, according to Amy Goodson, a registered dietitian and sports nutrition consultant in the Dallas-Fort Worth area.
“The overall importance of nutritious foods in boosting immunity cannot be overstated, as the intricate relationship between diet and the immune system profoundly influences the body’s ability to defend against infections and maintain optimal health,” Goodson, who is also the author of “The Sports Nutrition Playbook,” told Fox News Digital.
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“A well-balanced and diverse diet provides essential nutrients that play key roles in supporting various immune functions.”
Goodson recommended the following seven recipes that contain key ingredients to ward off winter illness.
One way to combat seasonal illness is to regularly consume key nutrients and proteins that help improve immune health, a registered dietitian told Fox News Digital. (iStock)
1. Beef and veggie stir-fry
“Beef is a top source of zinc, which plays a key role in immune function,” Goodson said.
“Just 3 ounces of beef provides 53% of the recommended daily value of zinc.”
Beef is also a high-quality protein source that can help boost immunity, she said.
“Beef is a top source of zinc, which plays a key role in immune function,” the registered dietitian told Fox News Digital. (iStock)
The broccoli in this recipe includes beta-carotene, a powerful antioxidant known to help decrease inflammation and increase immune function.
The bell peppers, rich in vitamin C, can help stimulate white blood cell activity to strengthen immune defense.
Ingredients: Lean beef strips, broccoli, bell peppers, soy sauce, ginger, garlic
Instructions: Stir-fry beef and vegetables in soy sauce, ginger and garlic until cooked.
2. Mushroom and quinoa stuffed peppers
Mushrooms contain selenium, a nutrient essential for the proper functioning of the immune system, Goodson noted.
It also has antioxidant properties.
Ingredients: Bell peppers, mushrooms, quinoa, black beans, onion, garlic, cumin, paprika, tomato sauce, cheese
Instructions: Cook quinoa. Sauté mushrooms, onion and garlic. Mix with cooked quinoa, black beans, cumin and paprika.
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Stuff the peppers, top with tomato sauce and cheese. Bake until cheese is melted.
3. Golden turmeric latte
“Curcumin, found in turmeric, has anti-inflammatory and antioxidant effects, supporting immune health,” said Goodson.
Ingredients: Milk, turmeric, ginger, cinnamon, honey
Instructions: Heat milk, add turmeric, ginger and cinnamon. Whisk until well mixed. Sweeten with honey.
4. Citrus salad
A salad containing citrus fruits is high in vitamin C, which supports the production of white blood cells, essential for fighting infections and viruses, according to Goodson.
A salad containing citrus fruits is high in vitamin C, which supports the production of white blood cells, essential for fighting infections and viruses. (iStock)
Ingredients: Oranges, grapefruits, kiwi, pomegranate seeds, mint leaves
Instructions: Mix citrus fruits, top with pomegranate seeds, garnish with mint leaves.
5. Berry yogurt parfait
The probiotics in yogurt promote a healthy gut microbiome, positively impacting immune function, the dietitian told Fox News Digital.
The probiotics in yogurt promote a healthy gut microbiome, positively impacting immune function, the dietitian told Fox News Digital. (iStock)
Ingredients: Greek yogurt, mixed berries, granola, honey
Instructions: Layer yogurt, berries and granola in a glass. Drizzle with honey.
6. Chicken breast stuffed with spinach and feta
The vitamin E in spinach acts as an antioxidant, protecting immune cells from damage.
Ingredients: Chicken breast, spinach, feta cheese, garlic, olive oil
Instructions: Mix spinach, feta and garlic. Stuff into a chicken breast and bake until cooked.
7. Broccoli and cheddar soup
“The vitamin K in broccoli plays a role in regulating the immune response and inflammatory processes,” Goodson noted.
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Ingredients: Broccoli, cheddar cheese, onion, chicken broth
Instructions: Cook broccoli and onions in broth, blend and add cheese.
8. Almond and banana smoothie
The riboflavin (vitamin B2) in almonds supports the production of antibodies and helps maintain a healthy immune system, according to Goodson.
The riboflavin (vitamin B2) in almonds supports the production of antibodies and helps maintain a healthy immune system, the expert said. (iStock)
Ingredients: Almonds, banana, yogurt, honey, milk
Instructions: Blend almonds, banana, yogurt, honey and milk until smooth.
9. Sweet potato fries
Sweet potatoes are rich in beta-carotene, a nutrient that is converted into vitamin A, which plays a crucial role in immune function.
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Ingredients: Sweet potatoes, olive oil, paprika, salt
Instructions: Cut sweet potatoes into fries and toss with olive oil, paprika and salt. Bake until crispy.
10. Mixed berry salad
“The flavonoids in berries have anti-inflammatory and antioxidant effects, contributing to immune system modulation,” said Goodson.
“The flavonoids in berries have anti-inflammatory and antioxidant effects, contributing to immune system modulation,” a registered dietician told Fox News Digital. (iStock)
Ingredients: Strawberries, blueberries, raspberries, mint, lime juice
Instructions: Mix berries, garnish with mint and drizzle with lime juice.
THESE ARE THE BEST IMMUNE-BOOSTING FOODS, ACCORDING TO NUTRITION EXPERTS
When putting together immune-boosting recipes, Goodson emphasized the importance of dietary diversity.
“Beyond individual nutrients, the synergy of various compounds in whole foods contributes to a holistic approach to immune health,” she said.
It’s wise to incorporate a colorful array of fruits, vegetables, whole grains, lean proteins and healthy fats into daily meals, said one nutrition expert. (iStock)
“Incorporating a colorful array of fruits, vegetables, whole grains, lean proteins and healthy fats into daily meals enhances the body’s resilience, helping to ward off illnesses and promote overall well-being.”
Bonus: Here are the 7 dietary building blocks of strong immunity
On a broader scale, Goodson highlighted seven essential components of an immune-boosting diet.
1. Vitamins and minerals
Essential vitamins such as vitamin C, vitamin D and vitamin E — along with minerals like zinc and selenium — are vital for the proper functioning of the immune system, she pointed out.
Adequate protein intake is essential for the synthesis of antibodies and immune system proteins, according to Goodson. (iStock)
“These micronutrients contribute to the production and activity of immune cells, the regulation of inflammation and the protection of cells from oxidative stress,” Goodson said.
2. Antioxidants
Found in fruits, vegetables and other plant-based foods, antioxidants help neutralize free radicals, which can damage cells and compromise the immune system, she noted.
“Berries, citrus fruits and leafy greens are rich sources of antioxidants that contribute to overall immune resilience,” the expert said.
3. Protein
Adequate protein intake is essential for the synthesis of antibodies and immune system proteins, according to Goodson.
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“Protein-rich foods, including lean meats, fish, dairy and plant-based sources like beans and lentils, support the body’s ability to mount an effective immune response,” she said.
4. Gut health
“A significant portion of the immune system resides in the gut,” Goodson said.
“Probiotics, found in fermented foods like yogurt, kimchi and sauerkraut, promote a healthy balance of gut bacteria, positively influencing immune function,” the dietitian said. (iStock)
“Probiotics, found in fermented foods like yogurt, kimchi and sauerkraut, promote a healthy balance of gut bacteria, positively influencing immune function and overall digestive health.”
5. Omega-3 fatty acids
“Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds and walnuts, contribute to a balanced inflammatory response and support the immune system’s ability to combat infections,” the nutritionist said.
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6. Phytonutrients
Present in colorful fruits and vegetables, phytonutrients have anti-inflammatory and antioxidant properties.
Apples and grapes are the among the foods that have phytonutrients, which contribute to immune system health. (iStock)
“These compounds, such as quercetin in apples and resveratrol in grapes, contribute to immune system modulation and overall health,” said Goodson.
7. Hydration
“Proper hydration is essential for the optimal function of all bodily systems, including the immune system,” Goodson said.
“Water supports the transportation of nutrients, the elimination of waste products, and the maintenance of mucous membranes, which act as a barrier against pathogens.”
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Health
Common household chemicals linked to increased risk of serious neurological condition
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A study from Sweden’s Uppsala University discovered a link between microplastics and multiple sclerosis (MS).
The research, published in the journal Environmental International, discovered that exposure to two common environmental contaminants, PFAS and PCBs, could increase the risk of the autoimmune disease.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, such as non-stick cookware, textiles and cleaning products. They have also been found in drinking water throughout the U.S., according to the U.S. Environmental Protection Agency.
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PCBs, or polychlorinated biphenyls, are toxic industrial chemicals once widely used in electrical equipment before being banned decades ago, as stated by the National Institute of Environmental Health Sciences.
The new study findings were based on blood samples of 1,800 Swedish individuals, including about 900 who had recently been diagnosed with MS, according to a university press release.
PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, including non-stick cookware. (iStock)
The first phase of the trial studied 14 different PFAS contaminants and three substances that appear when PCBs are broken down in the body. These were then investigated for a link to the odds of diagnosis.
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“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” lead study author Kim Kultima said in a statement. “People with the highest concentrations of PFOS and PCBs had approximately twice the odds of being diagnosed with MS, compared to those with the lowest concentrations.”
The researchers then examined the combined effects of these substances and found that the mixture was also linked to increased risk.
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Fellow researcher Aina Vaivade noted that risk assessments should consider chemical mixtures, not just individual exposures, because people are typically exposed to multiple substances at the same time.
“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” the lead study author said. (iStock)
The final phase of the study investigated the relationship between inheritance, chemical exposure and the odds of MS diagnosis, revealing that those who carry a certain gene variant actually have a reduced MS risk.
However, individuals who carried the gene and had higher exposure to PFOS — a singular type of chemical in the PFAS family — had an “unexpected” increased risk of MS.
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“This indicates that there is a complex interaction between inheritance and environmental exposure linked to the odds of MS,” Kultima said.
“We therefore think it is important to understand how environmental contaminants interact with hereditary factors, as this can provide new knowledge about the genesis of MS and could also be relevant for other diseases.”
Multiple sclerosis is a disease that leads to the breakdown of the protective covering of the nerves, according to Mayo Clinic. (iStock)
Fox News senior medical analyst Dr. Marc Siegel commented on these findings in an interview with Fox News Digital.
“MS is a complex disease that is somewhat autoimmune and somewhat post-inflammatory,” said Siegel, who was not involved in the study. “Epstein-Barr virus infection greatly increases the risk of MS.”
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“There is every reason to believe that environmental triggers play a role, including microplastics, and this important study shows a correlation, but not causation — in other words, it doesn’t prove that the microplastics caused MS.”
The study had some limitations, the researchers acknowledged, including that the chemical exposure was measured only once, at the time of blood sampling. This means it may not accurately represent participants’ long-term or past exposure levels relevant to MS development.
“There is every reason to believe that environmental triggers play a role.”
Fox News Digital reached out to several industry groups and manufacturers requesting comment on the potential link between PFAS chemicals and multiple sclerosis.
Several have issued public statements, including the American Chemistry Council, which states on its website that “manufacturers and many users of today’s PFAS are implementing a variety of practices and technologies to help minimize environmental emissions.”
In April 2024, the EPA enacted a new federal rule that sets mandatory limits on certain PFAS chemicals in drinking water, aiming to reduce exposure. The agency also aims to fund testing and treatment efforts.
A woman working out outdoors takes a sip of water from a plastic bottle. (iStock)
Multiple sclerosis is a disease that leads to the breakdown of the protective coverings that surround nerve fibers, according to Mayo Clinic.
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The immune system’s attack on these nerve sheaths can cause numbness, weakness, trouble walking and moving, vision changes and other symptoms, and can lead to permanent damage.
There is currently no cure for MS, Mayo Clinic reports, but treatment is available to manage symptoms and modify the course of the disease.
Health
Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot
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Health
Simple daily habit could help people with type 2 diabetes manage blood sugar
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Sitting next to a window may help people with type 2 diabetes control their insulin levels, according to new research.
The study, published in Cell Metabolism, found that exposure to natural light — even indoors next to a window — changes how the body processes glucose and uses energy.
People in Western societies spend 80% to 90% of their time under artificial lights, which are much dimmer and less dynamic than sunlight, the researchers noted. Natural daylight is a powerful cue for the body’s internal clock, also known as the circadian rhythm.
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The body’s internal clock influences many processes, including digestion, hormone release and metabolism, according to research. When it gets out of sync, it can worsen insulin resistance and blood sugar control, which are two of the main issues caused by type 2 diabetes.
Typical lighting in homes and offices is much dimmer and lacks the biological signals provided by natural daylight. (iStock)
To test the effects of daylight on blood sugar, scientists recruited 13 adults with type 2 diabetes. Each person spent two separate 4.5-day periods in a controlled office setting, according to a press release.
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In one period, they worked in front of large windows with natural daylight streaming in. In the other period, participants worked in the same room with the windows covered and were exposed only to typical indoor lighting.
Daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, the researchers noted.
Everyone ate similar meals, followed the same schedule and continued their usual diabetes medications in both conditions.
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While average blood sugar levels didn’t differ drastically between the two conditions, people spent more time in the healthy glucose range when they were exposed to natural daylight — their blood sugar fluctuated less and stayed within a desirable range for a greater portion of the day.
Participants who were exposed to daylight burned more fat and fewer carbohydrates, a metabolic pattern linked to better blood sugar regulation. (iStock)
Exposure to natural light also affected metabolism. In daylight, participants burned more fat and fewer carbohydrates for energy.
Muscle biopsies and laboratory tests further showed that the genes responsible for the body’s cellular clocks were more synchronized under natural light conditions, the study revealed.
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Better alignment of these genes can improve nutrient processing and how cells respond to insulin, the researchers concluded.
Sitting near windows or spending more time outdoors could support diabetes management alongside standard treatments, researchers say. (iStock)
However, daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, according to the team.
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The study did have some limitations, including that the group of patients was small. The researchers cautioned that larger studies are needed to confirm these results and determine how much natural light exposure is optimal.
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“This study also highlights the often unnoticed impact of the built environment on our health, and raises further concerns about the prevalence of office environments with poor (natural) daylight access,” the researchers noted.
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