Health
Supercharge your immune system with these 10 foods
Did you know that some foods can help boost your immune system naturally and work to keep you healthy? In this article, learn how to incorporate the best immunity-boosting foods into your diet – and why these foods in particular help protect your health.
Nature’s best illness fighters
Many foods you’ll find at your local grocery store can help keep you healthy throughout the year. These 10 common foods top the list.
1. Mushrooms
Mushrooms contain selenium, deficiency of which may cause increased susceptibility to contracting a virus, as found in a study published in Nutrients journal. The riboflavin and niacin found in mushrooms are also important for a healthy immune system.
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Try adding a handful of mushrooms to your pasta sauce, scrambled eggs and omelets, or throw them on top of a homemade pizza. Mushrooms are also delicious, simply sautéed or roasted with a little olive oil and salt and pepper.
2. Sweet potatoes
Sweet potatoes and other orange foods like carrots, squash and pumpkin contain the antioxidant beta-carotene. This is a form of vitamin A that is essential for keeping your skin strong and able to fight off bacteria and viruses.
“Vitamin A helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out,” said Kara Lydon, a dietitian, certified intuitive eating counselor, and author of the e-book Nourish Your Namaste: How Nutrition and Yoga Can Support Digestion, Immunity, Energy and Relaxation. “One sweet potato has over 380% of the daily value for vitamin A.”
Dietitian Kara Lydon says research shows that deficiencies in nutrients like vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid can increase your susceptibility to disease. (Food Drink Life)
Try cutting sweet potatoes into strips and baking them coated in a little olive oil, salt and pepper to make a healthy homemade version of French fries.
Or, for a major time-saving hack, learn how to cook a sweet potato in the microwave, then simply top it with a little butter and cinnamon for an easy side dish.
3. Almonds
Almonds are an excellent source of vitamin E, another antioxidant responsible for supporting the immune system. Grab a handful – 1/4 cup – to get 50% of your daily recommended amount of vitamin E.
4. Yogurt
Yogurt contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria.
Any yogurt with a Live and Active Cultures seal contains some beneficial bugs. You can see them in the ingredients list as well.
Dairy products, like yogurt, also tend to be good sources of vitamin D; a study published in the Archives of Internal Medicine found vitamin D deficiency is linked to an increased risk of contracting a cold or the flu.
5. Leafy greens
Leafy greens like spinach and kale are rich in a whole host of nutrients, including fiber, antioxidants and folate, which is especially important for immune function, as per a study in The Journal of Immunology.
Both spinach and kale leaves are great tossed into a salad with another lighter, crunchier green, like romaine, for texture variance. Spinach leaves are also an excellent replacement for less nutrient-dense iceberg lettuce on a sandwich.
You can also use spinach and kale in fruit smoothies – just be sure to use only the leaves of the kale, not the bitter stems.
If you’re more a fan of savory, crunchy snacks, give a baked kale chips recipe a try – they are easy to make and surprisingly delicious.
6. Tea
Green and black tea contain polyphenols and flavonoids, which are antioxidants that help fight disease. In addition, an amino acid that’s responsible for an immune boost, L-theanine, is abundant in both black and green tea. Decaf versions have it, too.
Drink several unsweetened cups per day to reap the benefits. To get more antioxidants from your tea bags, bob them up and down while they brew.
7. Cabbage
This inexpensive winter vegetable is a source of glutamine, which has been noted by many studies, including one in Nutrients journal, to strengthen the immune system. Try it in your winter soups and stews, or throw shredded raw cabbage into your wraps or salads to add a nice crunch that won’t change the flavor profile of the meal.
8. Garlic
In addition to warding off vampires, garlic also contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and antifungal properties.
Minced garlic is great sautéed with spinach and a little olive oil for a simple side dish, and minced garlic is also a delicious addition to homemade salsa. Tip: buy garlic pre-minced to save time and mess.
9. Barley and oats
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities that have been found to stimulate the immune system. According to a study published in Physiology & Behavior, beta-glucan can help prime the immune system and support resistance against invading pathogens.
Barley is a great addition to soups and salads thanks to its wonderfully chewy texture, and oats can make an easy and nutritious breakfast.
If you’re looking for a breakfast that’s ready for you when you wake up, give overnight oats with almond milk a try – a few minutes of quick prep the night before will have breakfast ready and waiting by morning.
10. Fish
Selenium, which is especially plentiful in shellfish such as oysters, lobsters, crabs and clams, helps white blood cells produce cytokines-proteins that help clear flu viruses out of the body.
In addition, salmon, mackerel and herring are rich in omega-3 fats, which reduce inflammation and increase airflow, protecting lungs from colds and respiratory infections.
Mix canned salmon with half a mashed avocado, a spoonful of Dijon mustard, and a spoonful of mayonnaise to make a flavorful and nutrient-dense salmon salad that’s great in a wrap, on a sandwich or simply with crackers.
Takeaways
Boosting your immune system with the foods that you eat is more accessible than you might think – and more important, too.
“Research shows that various nutrient deficiencies – vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid – can increase your susceptibility to disease,” said Lydon. “In fact, malnutrition is the most common cause of immune-deficiency in the world, so making sure you’re eating adequately is key for immune health.”
Stock up on these natural illness fighters – mushrooms, sweet potatoes, almonds, yogurt, leafy greens, green and black tea, cabbage, garlic, barley and oats and fish – on your next trip to the grocery store.
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Health
Dr Oz warns Medicare scammers are stealing billions — and your personal information could be next
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Washington, D.C. – Medicare fraud is a multibillion-dollar problem that government officials say threatens both taxpayer dollars and Americans’ personal identities.
In a July 6 interview with Fox News Digital at the Great American State Fair in Washington, D.C., Dr. Mehmet Oz warned that every dollar stolen through Medicare fraud is a dollar taxpayers lose – a problem that has worsened since the COVID pandemic.
“If I had to just pick one thing to focus on to make healthcare more affordable in America, I’d go to health fraud and all the waste and abuse that accompanies it,” said Oz, who is the administrator of the Centers for Medicare & Medicaid Services. “And just to put this in perspective, we think it’s about $100 billion a year.”
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Medicare fraud can include billing for services that were never provided, overcharging for medical equipment, using stolen patient or doctor information, or performing unnecessary procedures, according to the U.S. Government Accountability Office.
CMS administrator Dr. Mehmet Oz is pictured on stage at the Great American State Fair in Washington, D.C., on July 6, 2026. (Angelica Stabile/Fox News Digital)
As the Trump administration ramped up efforts to combat fraud, CMS reported $41.9 billion in Medicare program integrity savings in 2025, up 59% from $26.3 billion in 2024.
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Medicare fraud not only harms the federal budget and steals from taxpayers, but exposes seniors to identity theft, unnecessary care, higher premiums and reduced access, Oz cautioned.
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Removing corruption from the healthcare system will have the greatest impact among seniors, since “so much of the fraud is perpetrated against them,” the administrator said.
“I’m talking about people tricking seniors to give up their Medicare beneficiary numbers, which is like a credit card basically,” he said. “These scammers can take those numbers and use them for all kinds of illegitimate purposes.”
“If I had to just pick one thing to focus on to make healthcare more affordable in America, I’d go to health fraud and all the waste and abuse that accompanies it,” said Oz. (Fox News Digital)
“People are stealing from you by pretending to send you drugs you don’t want, wheelchairs you don’t need, [and] services you never asked for or don’t benefit from,” Oz added.
To prevent this, he shared his top advice for seniors: Do not give your Medicare beneficiary number to anybody, do not answer questions on a phone call from an unknown person and do not give away personal information.
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“These scammers are calling seniors, tricking them, and once they have key information, they can steal it,” he said. “And I won’t know it and you won’t know it.”
“We want to protect people who need these programs the most,” Oz went on. “You do that by making sure scoundrels don’t corrupt the systems and steal money out of the till that is designed to help folks in dire straits when they’re vulnerable and in need of services.”
Seniors should never share their Medicare information with unknown people, the administrator advised. (iStock)
Removing fraud could “double the life expectancy of the trust fund that makes all this possible,” Oz predicted.
“If you’re worried about Medicare being there when you’re ready to retire in a couple decades, depending on how old you are, and you’re concerned that it might not last because of all the fraud that’s hitting it … you’ve got a good [reason to] worry,” he said.
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“If we take the fraud out, we could double the life expectancy, which means you, your kids, your kids’ kids … they could all benefit from this beautiful safety net program.”
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Common gym supplement could help fight depression, new research suggests
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Creatine, the common muscle-building supplement, may help improve depression symptoms, new research suggests.
A systematic review, published in Genomic Press’ Brain Medicine, found that creatine monohydrate may be beneficial as an add-on treatment for major depressive disorder, although the evidence remains preliminary.
The Canada-based researchers analyzed data from five randomized controlled trials, evaluating the impact of creatine monohydrate intake on mental health.
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Four of the trials studied major depressive disorder, and another looked at bipolar disorder with a current depressive episode.
In one trial of women with depression who took 5 grams of creatine per day, plus the antidepressant escitalopram, there was greater improvement after eight weeks. Another study revealed benefit when creatine was added to cognitive behavioral therapy.
One study saw benefit when creatine was added to cognitive behavioral therapy. (iStock)
Other studies involving teen girls found no benefit from a variety of creatine dosages after eight weeks. The bipolar depression study also found no significant improvements when 6 grams of creatine was added to medication after six weeks.
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In a press release, the researchers said previous studies have found that people with mood disorders process creatine differently in the brain. Because creatine helps produce energy, some scientists believe disruptions in this process may contribute to depression.
Although creatine has also been associated with boosting dopamine and serotonin, which most antidepressants target, the authors stressed that the link between brain creatine and mood “remains correlational,” as depression has “many moving parts.”
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Lead study author Bassam Jeryous Fares, a student in the Faculty of Medicine at the University of Ottawa, commented in a statement that the signal is “interesting, but not a verdict.”
“Two trials pointed one way and three pointed another,” he said. “That is not the kind of evidence on which you change clinical practice. It is the kind that tells you the question is worth further exploration.”
Although creatine has also been associated with boosting dopamine and serotonin, which most antidepressants target, the authors stressed that the link between brain creatine and mood “remains correlational.” (iStock)
Nicholas Fabiano, corresponding author and a psychiatry resident at the University of Ottawa, added in the same press release that creatine “appears to be a safe intervention,” noting that side effects were limited to mild stomach pain.
“We cannot yet reliably say that creatine helps with depressive symptoms or if the findings are generalizable to everyone,” he added as a caveat.
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Dr. Thea Gallagher, psychologist and director of wellness programs at NYU Langone, said that although creatine is best known for supporting muscle performance, it also helps the brain produce and use energy.
“Researchers believe that some people with depression may have alterations in brain energy metabolism, and creatine could help support these energy-producing pathways,” Gallagher, who was not involved in the study, told Fox News Digital. “There is also emerging evidence that it may influence neurotransmitters and reduce oxidative stress and inflammation, although these mechanisms are still being investigated.”
Creatine should be considered a “promising addition” to depression treatments, a doctor said. (iStock)
The research suggests that creatine may be most helpful when combined with established depression treatments rather than as a replacement, Gallagher emphasized.
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“This research is encouraging because it adds to a growing body of evidence suggesting that supporting brain energy metabolism may be another pathway for improving depression symptoms,” she said.
“It’s exciting whenever we identify another potential tool that could complement existing treatments, particularly one that is relatively inexpensive and widely available.”
Limitations and caveats
The new study is a review of prior research rather than a new clinical trial, which can pose a limitation, the researchers acknowledged, adding that “larger, well-controlled trials are still needed.”
Gallagher noted that creatine should be considered as a potentially promising addition to treatment, rather than a substitute for psychotherapy, antidepressant medication, regular exercise or healthy sleep habits.
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“While creatine has a strong safety profile for most healthy adults, it’s still important to talk with your healthcare provider before starting any supplement — particularly if you have kidney disease, are pregnant or have other medical conditions,” she advised.
For those experiencing signs of depression, Gallagher recommends seeking evidence-based mental healthcare.
“While creatine has a strong safety profile for most healthy adults, it’s still important to talk with your healthcare provider before starting any supplement – particularly if you have kidney disease, are pregnant or have other medical conditions,” a doctor advised. (iStock)
The doctor noted that depression is a “highly heterogeneous condition, so we still don’t know which patients are most likely to benefit or what the optimal treatment approach looks like.”
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Gallagher also cautioned that supplements have been known to generate “early enthusiasm” before larger studies have revealed “more modest effects.”
“Right now, I’d describe creatine as promising but not definitive,” she concluded. “It’s an area that deserves continued research, but it’s not something people should view as a standalone treatment for depression.”
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