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Supporting your immune system<\/a> is a year-round job. For when it feels like your morning glass of OJ or zinc supplement<\/a> isn\u2019t cutting it, consider the humble egg: The refrigerator staple is a nutrient-dense, high-protein<\/a>, immunity-strengthening hero.<\/p>\n Maybe you\u2019re feeling a lingering fatigue, or a tickle in the back of your throat. What do you reach for when your immune system feels compromised<\/a>? Your first thought might be, yes, to load up on vitamin C-rich foods<\/a>, like oranges, and your omega-3s<\/a>, but eggs<\/a> are a heavy hitter, too.<\/p>\n Before we get to the eggs, it\u2019s important to understand how diet can affect your immunity. According to a scientific review published in the journal Nutrients<\/a>,<\/em> 70 to 80% of immune cells live in your gut. The review notes that your gut microbiome influences your T cells (white blood cells that fight disease) and \u201ccan support the suppression of inflammatory responses.\u201d<\/p>\n \u201cDiet plays a very important, supportive role in immune function,\u201d says Heather Viola<\/a>, DO, primary care physician and medical director at Mount Sinai Doctors Primary Care Faculty Practice. \u201cDiet doesn\u2019t necessarily \u2018boost\u2019 immunity, but it provides minerals, vitamins, and protein<\/a> that immune cells need to develop, communicate, and respond effectively.\u201d<\/p>\n In short, yes. Eggs are considered a \u201chigh-quality\u201d protein, meaning they \u201ccontain all essential amino acids in adequate proportions and are well absorbed,\u201d Viola says. She adds, \u201cImmune cells and antibodies utilized for protection are made from amino acids.\u201d<\/p>\n One amino acid found in eggs that\u2019s especially important for immune function is tryptophan. A scientific review published in the journal Frontiers in Nutrition<\/em><\/a> reports that tryptophan \u201cis necessary for protein synthesis,\u201d so it\u2019s essential for \u201ccell division and development\u201d and must be obtained from your diet.<\/p>\n \u201cTryptophan is particularly interesting because it is linked not only to immune regulation but also to serotonin and melatonin pathways, connecting protein metabolism, sleep, and immune function,\u201d says Jan Stritzke<\/a>, medical director of German health resort Lanserhof Sylt.<\/p>\n Plus, eggs are \u201ca remarkably nutrient-dense food,\u201d he says. \u201cBeyond providing highly bioavailable protein, they contain selenium, vitamin B12<\/a>, folate<\/a>, choline, and small amounts of vitamin D<\/a>\u2014nutrients that contribute to immune function and cellular resilience.\u201d<\/p>\n Still, Stritzke notes: \u201cI would not call eggs a \u2018magic immune food,\u2019 but they can certainly be part of an immune-supportive dietary pattern.\u201d Alongside a diet rich in variety and whole foods, it\u2019s also important to prioritize other factors, like sleep<\/a> and exercise<\/a>.<\/p>\n Viola recommends boiling, poaching, or low-heat scrambling your eggs<\/a> to preserve their micronutrients.<\/p>\n If eggs aren\u2019t your thing, don\u2019t worry. Fruits, vegetables, legumes, nuts, and seeds can all help support a strong, healthy immune system. Viola notes that vegetables rich in vitamins A<\/a> and C \u201ccan be especially helpful.\u201d Fatty fish, like anchovies<\/a>, salmon, and sardines<\/a>, as well as fermented dairy products like yogurt<\/a>, are great options, too.<\/p>\n Have a beauty or wellness trend you’re curious about? We want to know! Send<\/em> Vogue’s senior beauty & wellness editor an email at beauty@vogue.com<\/a>.<\/em><\/p>\n<\/div>\nHow does diet impact your immune system?<\/h2>\n
Are eggs good for immunity?<\/h2>\n
What is the best method to cook eggs to preserve their nutritional value?<\/h2>\n
What other foods support immune system function?<\/h2>\n