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.
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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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One woman’s uncomfortable reaction to alcohol led to a grave discovery.
Hollie Thursby, 28, a mother of two from the U.K., told Kennedy News and Media that after giving birth to her second son, Jack, she began experiencing unusual symptoms.
At a checkup for her son, who was a couple of months old, Thursby mentioned that she was experiencing “unbearably itchy skin,” which is known to be a post-partum symptom. The doctor suggested it was due to changing hormones.
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Thursby added that she occasionally drank a couple glasses of wine. Although she kept the drinking to a minimum, she described having “a lot of pain” down the side of her neck.
“Really quite painful and uncomfortable,” she said, according to the report.
A U.K. mom reported experiencing pain in her neck after drinking a glass or two of wine, which turned out to be one of the first signs that she had cancer. (Kennedy News and Media)
The mother also reported feeling extremely exhausted, which she assumed was due to caring for her children throughout the day.
“I also felt like when I got to bed that someone was sitting on my chest,” she shared.
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In July 2025, Thursby discovered a lump on the side of her neck that she described as “really quite big,” but wasn’t painful, Kennedy News and Media reported.
“It was hard, it didn’t move, but it was there,” she said. “When I turned my neck to the side, you could see it.”
Thursby reportedly began chemotherapy for Stage 2 Hodgkins lymphoma. (Kennedy News and Media)
Thursby’s symptoms turned out to be a form of blood cancer — Stage 2 Hodgkins lymphoma, which means it is in two or more lymph nodes, according to Cancer Research U.K.
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Common symptoms include swelling of the lymph nodes, heavy sweating, weight loss, itching, persistent cough or shortness of breath, high temperatures, and pain in the stomach or lymph nodes after drinking alcohol.
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“Pain when you drink alcohol is actually a known side effect of Hodgkin lymphoma,” she said, per the report. “It’s something about the acidity in the wine and not when you drink other alcohol.”
While alcohol-related pain in Hodgkins lymphoma patients has been “an accepted scientific consensus” since the 1950s, cases are rare, Healthline confirmed.
Hollie Thursby, 28, and her two sons are pictured above. The mother reported feeling extremely exhausted, which she assumed was due to caring for her children throughout the day. (Kennedy News and Media)
Thursby reportedly began chemotherapy in November, noting that the hardest part is not being able to care for her kids after losing her own mother to a blood disorder called myelodysplasia.
“I grew up without a mum, and it was horrendous. I can’t do that to the boys,” she told Kennedy News and Media. “We’re all devastated, but we all know now, and we’ve got a treatment plan, which is what we need.”
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“I’m just doing everything I can to get better for them. I keep telling myself this is only temporary, I just need to keep going.”
Anyone experiencing pain or other concerning symptoms after consuming alcohol should consult a doctor for guidance.
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Red light therapy has been shown to reduce brain inflammation, protecting people who experience head trauma from long-term health consequences, a University of Utah study has shown.
Brain damage from repeated impact over the years is known to cause cognitive symptoms, ranging from memory issues to full-blown dementia, particularly affecting soldiers and athletes.
Chronic traumatic encephalopathy (CTE) is a progressive, degenerative brain disease linked to repeated head impacts rather than a single injury, according to Mayo Clinic.
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More than 100 former NFL football players have been posthumously diagnosed with CTE, according to the new study, which was published in the Journal of Neurotrauma.
Other research has shown that military personnel in active combat suffer from similar issues, as do first responders and veterans.
The treatment was administered three times a week for 20 minutes using specialized headsets and intranasal devices designed to penetrate the skull. (iStock)
In the new study, the researchers recruited 26 current football players to understand more about the impact of red-light therapy on brain injuries.
The participants received either red light therapy delivered by a light-emitting headset and a device that clips into the nose, or a placebo treatment with an identical device that doesn’t produce light. Players self-administered the therapy three times a week, 20 minutes each time, for 16 weeks.
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“My first reaction was, ‘There’s no way this can be real,’” said first author Hannah Lindsey, Ph.D., in the university press release. “That’s how striking it was.”
Specific wavelengths of light are believed to enter the brain and reduce molecules that trigger inflammation, potentially halting the path toward dementia and other cognitive conditions. (iStock)
Players using the placebo treatment experienced increased brain inflammation over the course of the season. Magnetic resonance imaging (MRI) scans taken at the end of the season showed significantly more signs of inflammation than at the beginning of the season, the study found.
For players who used red-light therapy during the season, their brain inflammation didn’t increase at all.
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Previous studies have shown that red light, if powerful enough, can penetrate the skull and reach the brain, where it may reduce inflammation-related molecules.
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“When we first started this project, I was extremely skeptical,” said Elisabeth Wilde, Ph.D., the senior author on the study. “But we’ve seen consistent results across multiple of our studies, so it’s starting to be quite compelling.”
Study limitations
The study was conducted using a small sample size, which led to different levels of inflammation in the treatment and control groups, the researchers acknowledged.
While the placebo group showed increased brain inflammation during the football season, those receiving red light therapy showed no increase in inflammatory markers. (iStock)
Future large randomized clinical trials will be “crucial to back up the results” in larger populations, they noted.
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“We’ve been trying to figure out how to make sports safer, so that our kids, friends and family can participate in sports safely for the long term while they’re involved in activities that give them happiness and joy,” Carrie Esopenko, Ph.D., second author of the study, said in the release.
“And this really feels like part of the hope for protecting the brain that we’ve been searching for.”
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The team plans to recruit 300 people with persistent symptoms from TBI or concussion for a randomized controlled trial in 2026, with a focus on first responders, veterans and active-duty service members.
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Drinking heavily and consistently over an adult’s lifetime could lead to a higher risk of colorectal cancer, according to a study published in the journal Cancer by the American Cancer Society (ACS).
The study analyzed 20 years of data from more than 88,000 U.S. adults to determine how long-term drinking impacted the risk of developing colorectal cancer (CRC) or precancerous colorectal adenomas (polyps).
The participants reported their average weekly intake of beer, wine and liquor intake during four age periods — 18 to 24, 25 to 39, 40 to 54, and 55 and older.
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“Heavy drinkers” were identified as having more than 14 drinks per week and “moderate drinkers” had between seven and 14 drinks per week.
The observational research revealed that consistent heavy drinking over adulthood was linked to a higher risk of colorectal cancer, especially rectal cancer.
Researchers found a major association between colorectal cancer diagnosis and heavy lifetime drinking. (iStock)
Heavy lifetime drinking was associated with a 25% higher overall CRC risk and nearly double the risk of rectal cancer. Moderate lifetime drinking had a lower overall CRC risk.
Compared to light drinkers, the consistently heavy drinkers had about a 91% higher risk of CRC.
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For colorectal adenomas (precancerous polyps), higher current lifetime drinking did not show a strong pattern, although former drinkers showed a significantly lower risk of non-advanced adenoma compared to current light drinkers.
Out of the 88,092 participants, 1,679 were diagnosed with colorectal cancer.
Out of the 88,092 participants in the study, 1,679 were diagnosed with colorectal cancer. (iStock)
The authors noted that the research was limited, as it was observational and not based on a clinical trial. It also hinged on self-reported alcohol use.
The findings suggest that consistently heavy alcohol intake and higher average lifetime consumption “may increase CRC risk, whereas cessation may lower adenoma risk,” the researchers stated. Associations “may differ by tumor site,” they added.
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The link between drinking alcohol and cancer is not a new discovery, according to health experts.
In a recent episode of the podcast “The Dr. Mark Hyman Show,” Dr. Mark Hyman, chief medical officer of Function Health in California, detailed how even moderate drinking can impact “nearly every organ system in the body,” due to metabolic stress, inflammation, impaired detoxification and its effect on hormones.
The link between drinking alcohol and cancer is not a new discovery, according to health experts. (iStock)
Drinking has been found to increase the risk of many cancers, metabolic dysfunction, gut microbiome disturbances and mitochondrial toxins, Hyman said.
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“Bottom line, alcohol taxes every major system in your body, especially your liver, your brain, your gut, your hormones,” he warned.
Reducing or eliminating alcohol can lower the risk of several cancers, according to medical experts. (Getty Images)
In a previous interview with Fox News Digital, Dr. Pinchieh Chiang, a clinician at Circle Medical in San Francisco, shared that taking a break from drinking alcohol for longer periods of time can “reshape health more profoundly.”
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“Over months to a year, we see sustained improvements in blood pressure, liver function and inflammation,” she said. “Those changes directly affect long-term heart disease and stroke risk.”
Chiang added, “Reducing or eliminating alcohol lowers the risk of several cancers, including breast and colorectal, over time.”
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Fox News Digital reached out to the study researchers for comment.
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