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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Novo Nordisk to slash Wegovy, Ozempic list prices
Board certified rheumatologist Dr. Mahsa Tehrani discusses Novo Nordisk’s decision to dramatically cut the U.S. list prices for its popular diabetes and weight-loss drugs Ozempic and Wegovy on ‘America Reports.’
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Millions of Medicare beneficiaries struggling with obesity could soon see the cost of weight-loss drugs plummet, as a new federal pilot program launching July 1 expands access to GLP-1 medications like Wegovy and Zepbound for eligible seniors.
Through a new trial called Medicare GLP-1 Bridge, the federal government is now offering a selection of the brand-name medications to certain Medicare and Medicare Advantage beneficiaries for $50 a month, The Associated Press reported.
The covered medications include drugmaker Eli Lilly’s Foundayo tablets and Zepbound KwikPens and Novo Nordisk’s Wegovy injections and tablets, all of which have been FDA-approved for weight loss, according to the report.
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The temporary program is set to run until the end of 2027.
This is the first time GLP-1s (glucagon-like peptide-1 receptor agonists) will be covered by insurance when used solely for weight loss.
A new federal pilot program launching July 1 expands access to GLP-1 medications like Wegovy and Zepbound for eligible seniors. (iStock)
Prior to this new Medicare pilot, seniors who wanted to access GLP-1s for obesity alone paid about $1,350-$1,650 per month for Novo Nordisk’s Wegovy (semaglutide) and about $1,086 monthly for Lilly’s Zepbound (tirzepatide). However, both manufacturers offered some cash-pay options that significantly reduced those prices for eligible patients.
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There are some parameters surrounding the coverage — older adults must have had a body mass index (BMI) of 35 or higher when they started GLP-1 therapy, or a BMI of 27 or higher alongside another health condition, such as a past heart attack or stroke or prediabetes.
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Those who already have insurance coverage for other diseases, such as diabetes and sleep apnea, are not eligible for the program.
Through a new trial called Medicare GLP-1 Bridge, the federal government is now offering a selection of the brand-name medications to certain Medicare and Medicare Advantage beneficiaries for $50 a month. (iStock)
There are more than 70 million Americans currently enrolled in Medicare, 10 million of whom are overweight or obese, according to Juliette Cubanski, vice president and director of the program on Medicare policy at the healthcare research nonprofit KFF.
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“For many older Americans living with obesity, this is a moment they and their families have been waiting for,” Jamey Millar, Novo Nordisk’s executive vice president of U.S. operations, said in a press release.
“The Medicare GLP-1 Bridge program offers a new, affordable path to an FDA-approved treatment that was previously not covered.”
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Dr. Mehmet Oz, administrator of the Centers for Medicare & Medicaid Services, said he hopes the program can help his agency collect data to potentially work toward longer-term coverage, while providing immediate relief to cash-strapped older Americans, AP reported.
“The sheer cost of these medications is a huge barrier to access,” he said in a call with reporters. “That ends today.”
Prior to this new Medicare pilot, seniors who wanted to access GLP-1s for obesity alone paid about $1,350-$1,650 per month for Novo Nordisk’s Wegovy (semaglutide) and about $1,086 monthly for Lilly’s Zepbound (tirzepatide). (iStock)
Oz told reporters that CMS plans to “carefully track participation and outcomes” to see whether an extension of the Bridge program or another solution is the best way to move forward. He told AP a federal law permanently allowing the coverage is “not essential right now” but something “for Congress to debate amongst themselves.”
“We can’t decide what’s going to happen long term with Bridge until we see some of the data,” he said, adding that there are ongoing talks with drug companies to lower costs.
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One potential concern is that older patients tend to have more adverse effects to medication in general , according to Dr. Micah Eimer, a clinical assistant professor of cardiology at the Northwestern University Feinberg School of Medicine.
“Specifically, in our research, older patients on blood pressure medications were more likely to experience hypotensive side effects, such as fainting and dizziness, after starting a GLP-1,” he said in a statement.
The Associated Press contributed to this report.
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Federal health officials are attempting to track down the source of a microscopic parasite that triggers prolonged gastrointestinal illness, as domestic cases begin to climb for the summer season.
The Centers for Disease Control and Prevention had confirmed 145 cases of cyclosporiasis across 17 states as of mid-June 2026, all linked to infections acquired in the U.S.
The culprit is Cyclospora, a microscopic parasite known to cause cyclosporiasis.
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The hallmark symptom of the infection is watery, often “explosive” diarrhea that can last for weeks or even months if left untreated, the CDC says.
There is currently no evidence of a single, multistate Cyclospora outbreak linking all cases. (AP Photo/Jeff Amy, File)
Other symptoms include severe abdominal cramping, bloating, nausea, fatigue and significant weight loss.
The official outbreak season for the parasite runs from May 1 through Aug. 31, a window where warmer temperatures historically coincide with a spike in infections, according to the CDC.
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Cases have cropped up in states ranging from Texas to Alaska. New York has been hit the hardest so far, reporting between 31 and 80 cases, followed by Texas and Illinois, which have each reported between 11 and 30 cases.
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While the infection can sometimes clear up on its own, it frequently requires antibiotics. Out of the 145 confirmed cases, 20 patients have required hospitalization, per the CDC.
While the infection can sometimes clear up on its own, it frequently requires antibiotics. (iStock)
No deaths have yet been reported. Patients range from 5 to 86 years old, though the median age is 42, and women make up 61% of the reported cases, data shows.
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The CDC, alongside the Food and Drug Administration and state health officials, is actively investigating several multi-state clusters, but they have yet to find a cause behind the spread.
Officials urge patients with symptoms to seek help from a medical professional. (iStock)
“There is currently no evidence of a single, multistate Cyclospora outbreak linking all cases,” the CDC noted in its surveillance report.
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The CDC advises anyone experiencing symptoms of cyclosporiasis to contact a healthcare provider for testing and treatment.
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