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Fight cold and flu with these 10 immune-boosting recipes from a Texas registered dietitian

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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.

AS COVID CASES RISE, PROBIOTICS COULD REDUCE SYMPTOMS AND INFECTION, STUDY SUGGESTS

“A well-balanced and diverse diet provides essential nutrients that play key roles in supporting various immune functions.”

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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.

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“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.

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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.

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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)

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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.

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7. Broccoli and cheddar soup

“The vitamin K in broccoli plays a role in regulating the immune response and inflammatory processes,” Goodson noted.

ASK A DOC: ‘DOES CHICKEN SOUP REALLY HELP CURE A COLD?’

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.

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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

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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)

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“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)

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“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

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Adequate protein intake is essential for the synthesis of antibodies and immune system proteins, according to Goodson.

STUDY SUGGESTS MEDITERRANEAN DIET COULD BOOST MALE FERTILITY: ‘CRUCIAL ROLE’

“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. 

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“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

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“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.”

For more Health articles, visit www.foxnews.com/health.

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6 things to know about pancreatic cancer after former senator’s diagnosis

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6 things to know about pancreatic cancer after former senator’s diagnosis

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Former U.S. Sen. Ben Sasse of Nebraska announced this week that he has been diagnosed with metastatic stage 4 pancreatic cancer, calling the disease “a death sentence” in a message posted on X.

Sasse, 53, said the cancer has spread and acknowledged that he has “less time than I’d prefer,” although he also mentioned recent scientific advances and his intention to pursue treatment.

“I’m not going down without a fight,” Sasse said when revealing his diagnosis. “One sub-part of God’s grace is found in the jaw-dropping advances science has made the past few years in immunotherapy and more.”

HIDDEN FACTOR IN CANCER TREATMENT TIMING MAY AFFECT SURVIVAL, RESEARCHERS SAY

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Pancreatic cancer is known to be one of the deadliest forms of cancer, with ongoing research efforts aiming to improve outcomes. 

Below are six key things to know about the disease.

No. 1: Pancreatic cancer is often diagnosed late and is highly deadly

Pancreatic cancer is notoriously aggressive and difficult to treat, according to the American Cancer Society. Most patients are not diagnosed until the disease has already spread to other organs, largely because there aren’t reliable screening tests and early symptoms can be vague or absent.

Ben Sasse, a former U.S. senator from Nebraska, announced that he has been diagnosed with metastatic stage 4 pancreatic cancer. (Getty Images; iStock)

The ACS estimates that 67,440 Americans will be diagnosed with pancreatic cancer in 2025, and about 51,980 are expected to die from it. The tumor’s biology creates physical and chemical barriers that reduce the effectiveness of many traditional treatments.

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No. 2: New immunotherapies are showing early promise

Researchers at UCLA recently reported progress on an experimental, off-the-shelf, cell-based immunotherapy designed to attack pancreatic cancer.

FORMER GOP SEN. BEN SASSE REVEALS STAGE-4 CANCER DIAGNOSIS: ‘IT’S A DEATH SENTENCE’

In mouse studies, the therapy slowed tumor growth, extended survival and remained effective even after the cancer had spread to other organs, such as the liver and lungs. 

The treatment uses special immune cells called natural killer T (NKT) cells, which are genetically modified so they can specifically recognize and attack pancreatic cancer cells.

Early research is exploring new approaches to pancreatic cancer, including experimental immunotherapies and studies of risk factors, but many findings are still in preclinical or observational stages. (iStock)

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Unlike personalized therapies, the NKT cells are naturally compatible with different immune systems and can be mass-produced from donor stem cells. 

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Researchers estimate that one donor could supply cells for thousands of treatments, with a potential cost of around $5,000 per dose. All testing so far has been done in mice, and human trials have not yet begun.

No. 3: Diet and gut health may affect treatment recovery

Separate research from the Massachusetts Institute of Technology has suggested that the amino acid cysteine could help the gut heal after cancer treatments, such as chemotherapy and radiation. 

In mouse studies, cysteine — found in foods like meat, eggs, dairy products, legumes and nuts — helped to regenerate intestinal stem cells that are often damaged during cancer therapy.

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Researchers are studying how diet, including nutrients such as cysteine found in high-protein foods, may help support recovery from pancreatic cancer treatments. (iStock)

Additional unpublished research showed benefits after treatment with 5-fluorouracil, a chemotherapy drug used for colon and pancreatic cancers. 

Researchers emphasized that human studies are still needed and that cysteine is not a cure for cancer itself.

No. 4: Alcohol and lifestyle factors may raise cancer risk

Recent research published in PLOS Medicine by the International Agency for Research on Cancer found that alcohol consumption is associated with an increased risk of pancreatic cancer.

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The study followed 2.5 million people for about 16 years, finding that each additional 10 grams of ethanol consumed per day was linked to a 3% increase in risk. Higher intake levels were associated with greater risk, particularly with beer and spirits.

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Researchers noted that the study was observational and that more work is needed to understand lifetime drinking patterns.

No. 5: Symptoms are often subtle and easily missed

When symptoms do occur, they can include abdominal pain that spreads to the sides or back, loss of appetite and unexplained weight loss, according to Mayo Clinic.

Some patients develop jaundice — yellowing of the skin and whites of the eyes — along with light-colored or floating stools, dark urine and itching. 

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Common warning signs of pancreatic cancer can include abdominal pain, unexplained weight loss and loss of appetite. (iStock)

Other possible signs include a new diagnosis of diabetes (or diabetes that becomes harder to control), pain and swelling in an arm or leg that may be linked to a blood clot, and persistent tiredness or weakness.

Those who are experiencing symptoms should consult with a healthcare professional.

No. 6: Age, genetics and health conditions can raise risk

Pancreatic cancer risk is influenced by a combination of genetic, medical and lifestyle factors. 

The disease becomes more likely with age, and men are slightly more susceptible, according to the ACS. Those with a family history or inherited genetic mutation also have a higher risk, as do people with type 2 diabetes, obesity and lack of physical activity.

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Diets high in processed or red meats and low in fruits and vegetables, as well as high alcohol consumption, may also contribute to pancreatic cancer risk, along with some occupational chemical exposures, per multiple cancer agencies.

Experts note, however, that many people are diagnosed with the disease despite having no clear risk factors.

Deirdre Bardolf, Ashley J. DiMella, Alex Nitzberg and Angelica Stabile, all of Fox News Digital, contributed reporting.

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New Wegovy pill offers needle-free weight loss — but may not work for everyone

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New Wegovy pill offers needle-free weight loss — but may not work for everyone

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The first oral GLP-1 medication for weight loss has been approved for use in the U.S.

The Wegovy pill, from drugmaker Novo Nordisk, was cleared by the Food and Drug Administration to reduce excess body weight, maintain long-term weight reduction and lower the risk of major cardiovascular events.

Approval of the once-daily 25mg semaglutide pill was based on the results of two clinical trials — the OASIS trial program and the SELECT trial.

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The Wegovy pill demonstrated a mean weight loss of 16.6% in the OASIS 4 trial among adults who were obese or overweight and had one or more comorbidities (other medical conditions), according to a press release. In the same trial, one in three participants experienced 20% or greater weight loss.

The first oral GLP-1 medication for weight loss has been approved for use in the U.S. (iStock)

Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile.

WEIGHT LOSS DRUGS COULD ADD YEARS TO AMERICANS’ LIVES, RESEARCHERS PROJECT

“With today’s approval of the Wegovy pill, patients will have a convenient, once-daily pill that can help them lose as much weight as the original Wegovy injection,” said Mike Doustdar, president and CEO of Novo Nordisk, in the press release.

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Novo Nordisk reported that the weight loss achieved with the pill is similar to that of injectable Wegovy and has a similar safety profile. (James Manning/PA Images via Getty Images)

“As the first oral GLP-1 treatment for people living with overweight or obesity, the Wegovy pill provides patients with a new, convenient treatment option that can help patients start or continue their weight-loss journey.”

POPULAR WEIGHT-LOSS DRUGS COULD TAKE THE EDGE OFF YOUR ALCOHOL BUZZ, STUDY FINDS

The oral GLP-1 is expected to launch in the U.S. in early January 2026. Novo Nordisk has also submitted oral semaglutide for obesity to the European Medicines Agency (EMA) and other regulatory authorities.

“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” an expert said. (iStock)

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Dr. Sue Decotiis, a medical weight-loss doctor in New York City, confirmed in an interview with Fox News Digital that studies show oral Wegovy is comparable to the weekly injectable, just without the needles.

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Although the pill may result in better compliance and ease of use, Decotiis warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version due to individual idiosyncrasies in the body.

“Most side effects will be GI-related and should be similar to the injectable, such as nausea, vomiting and constipation,” she said.

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“In my practice, I have found tirzepatide (Mounjaro and Zepbound) to yield more weight loss and fat loss than semaglutide by about 20%,” the doctor added. “This has been shown in studies, often [with] fewer side effects.”

More oral GLP-1s may be coming in 2026, according to Decotiis, including an Orforglipron application by Lilly and a new combination Novo Nordisk drug, which is pending approval later next year.

One expert warned that some patients may not absorb the medication through the gastrointestinal tract as well as with the injectable version. (iStock)

“There will be more new drugs available in the future that will be more effective for patients who are more insulin-resistant and have not responded as well to semaglutide and/or tirzepatide,” the doctor said. “This is great news, as novel drugs affecting more receptors mean better long-term results in more patients.”

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As these medications become cheaper and easier to access, Decotiis emphasized that keeping up with healthy lifestyle habits — including proper nutrition with sufficient protein and fiber, as well as increased hydration — is essential to ensuring lasting results.

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“If not, patients will regain weight and could lose muscle and not enough body fat,” she said.

Fox News Digital reached out to Novo Nordisk for comment.

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Common household chemicals linked to increased risk of serious neurological condition

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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)

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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.”

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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.”

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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.

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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.

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