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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Older adults who avoid meat in their golden years may be less likely to reach age 100 than their meat-eating counterparts, new research suggests.
Researchers tracked more than 5,000 adults aged 80 or older who were enrolled in the Chinese Longitudinal Healthy Longevity Survey.
Between 1998 and 2018, data showed that those who did not eat meat were less likely to reach their 100th birthday than those who consumed animal products regularly.
The findings seem to contradict previous studies that have linked vegetarianism and plant-based diets to lower risks of heart disease, stroke, diabetes and obesity.
Most evidence supporting the benefits of plant-based diets comes from studies tracking younger populations, the researchers noted.
The findings contrast with previous research praising plant-based diets for their positive influence on heart health. (iStock)
The study, published in The American Journal of Clinical Nutrition, points to losses in muscle mass and bone density with age, shifts that can increase the risk of malnutrition and frailty in the “oldest old.”
As people enter their 80s and 90s, the nutritional priority often shifts from preventing long-term chronic diseases to maintaining day-to-day physical function, experts say.
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“The headline ‘vegetarians over 80 less likely to reach 100’ sounds surprising, because it contrasts with decades of data linking plant‑forward diets to lower chronic disease risk earlier in life,” Erin Palinski-Wade, a New Jersey-based registered dietitian, told Fox News Digital.
“However, once you see that this research is limited to adults over the age of 80 who are also underweight — and that this link disappears with the consumption of eggs, dairy and fish — the results are less surprising.”
While diets earlier in life tend to emphasize avoiding long-term disease, older age necessitates nutrients and weight maintenance, experts say. (iStock)
In those over 80, restricting animal proteins may be less likely to promote longevity, according to Palinski-Wade, who was not involved in the study.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies, the nutritionist said.
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In addition to a higher tendency to be underweight, older populations also face a greater risk of bone fractures due to lower calcium and protein intake.
Potential limitations
The lower rate of vegetarians reaching 100 was only observed in participants identified as underweight, the researchers noted. No such association was found in people who maintained a healthy weight.
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Because being underweight is already linked to greater frailty and mortality risk, the researchers noted that body weight may partly explain the findings, making it difficult to determine whether diet itself played a direct role.
Those incorporating animal-sourced products other than meat were just as likely to live to 100. (iStock)
Additionally, the shortened lifespans were not found in people who continued to eat non-meat animal products, such as fish, dairy and eggs.
Older adults with these more flexible diets were just as likely to live to 100 as those eating meat, as these foods may provide the nutrients necessary for maintaining muscle and bone health, the researchers noted.
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“This is an observational study, so it can only show associations, and does not prove that avoiding meat directly reduces the odds of reaching 100,” Palinski-Wade added.
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The researchers suggested that including small amounts of animal-sourced foods could help older seniors maintain essential nutrients and avoid the muscle loss often seen in those who stick strictly to plants.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies. (iStock)
Palinski-Wade offered some guidance for those looking to optimize nutrition later in life.
“For adults in their 80s and beyond, especially anyone losing weight or muscle, the priority should be maintaining a healthy weight and meeting protein and micronutrient needs — even if that means adding or increasing fish, eggs, dairy or well‑planned, fortified plant proteins and supplements.”
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Strict vegan or very low‑protein patterns at that age should be carefully monitored by a dietitian or clinician, with attention to B12, vitamin D, calcium and total protein, according to Palinski-Wade.
“Younger and healthier adults can still confidently use plant‑forward or vegetarian patterns to lower long‑term chronic disease risk,” she added.
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In a dramatic turn of events that’s captured the attention of animal lovers worldwide, Punch — the young macaque at a zoo in Japan famous for his inseparable bond with a stuffed orangutan toy — has reached a major milestone in his journey toward social integration.
On Thursday, visitors and staff at the Ichikawa Zoological and Botanical Garden witnessed a breakthrough: Punch was seen cuddling with and hitching a ride on the back of a fellow macaque.
Punch’s story began with hardship. He was abandoned by his mother shortly after his birth in July 2025 — and to ensure his survival, zookeepers stepped in to hand-rear the primate.
On Jan. 19, 2026, the zoo officially began the process of reintegrating Punch into the “monkey mountain” enclosure.
The transition was initially fraught with tension.
Punch’s story began with hardship when he was abandoned by his mother shortly after he was born. To help him, zookeepers gave him a stuffed toy that he began dragging around everywhere he went. (David Mareuil/Anadolu via Getty Images)
As a hand-reared infant, Punch was bullied and ignored by the established group of monkeys.
He was often seen huddled alone with his orange plush companion while the rest of the troop interacted.
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In an official statement released Feb. 27, the Ichikawa Zoological and Botanical Garden detailed the meticulous care behind this process.
Previous viral videos showed Punch bullied by the rest of the troop, running to his plushy toy for comfort. (David Mareuil/Anadolu via Getty Images)
“From an animal welfare perspective, our primary goal is to reintegrate Punch with the troop,” the zoo said.
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The strategy involved nursing Punch within the enclosure, so the troop could recognize him as one of their own, and pairing him with a gentle young female macaque prior to his full release to build his confidence.
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The latest footage, captured by X user @tate_gf, suggested the zoo’s patience is paying off.
The video shows Punch seeking physical contact not from his toy, but from another monkey — eventually climbing onto its back for a vital social behavior for young macaques: the “piggyback ride.”
The zoo’s strategy appears to be paying off: Punch, shown at far left, was recently seen riding on the back of a fellow macaque. (David Mareuil/Anadolu via Getty Images)
While Punch still carries his stuffed toy for comfort during moments of perceived danger, the zoo remains optimistic about his progress.
The organization cited the successful 2009 case of Otome, another hand-reared macaque who eventually outgrew her stuffed toy, successfully integrated — and went on to raise four offspring of her own.
The zoo has had crowds coming to see Punch, with hundreds of people lining up to get inside to see the young star, according to reports.
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“I’m hoping Punch has a good life like everybody else does, and think he’s a cute little guy,” one person commented online.
“Such a precious baby,” another person wrote.
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