Strong immunity is currently an issue, especially if a recurrent wave of coronavirus outbreaks is predicted in the autumn. But can we strengthen immunity with diet? "Strengthen" will not be the right word, because you know what the immune system likes best - BE BALANCED and just function normally. It does not like loud words and exaggerations, because an immune system that is too active can, on the contrary, cause health problems in the body - allergic reactions and autoimmune diseases.
But the best part is that a healthy diet does exactly what immunity likes: it helps to BALANCE, because many of the minerals and vitamins we take in our diet are really involved in ensuring the normal functioning of the immune system. Vitamins A, C, D, E and B, as well as minerals - iron, selenium and zinc - are most needed by the body to fight viral infections. In addition, the best way to absorb these valuable substances is through diet, not capsules and tablets.
And eggs are a product that contains all the named vitamins and minerals except vitamin C. (A lot of vitamin C is in vegetables and greens, which go well with eggs.)
For example, two eggs (~ 110 g) will contain about 20% of the recommended daily allowance of valuable vitamin A. Vitamin A is an active element in the cell structure of the skin and mucous membranes, respiratory organs, intestines - exactly where the body first comes into contact with the infection. It is even said that if the game with an infection were like football, vitamin A would be the most important thing - a front line protector. But at the same time, B vitamins, zinc, selenium, etc. can be mentioned as equally important players. - they all put their hand to our immune system to win all football matches. Two eggs will contain 50% of the daily norm of the valuable antioxidant selenium, almost 20% of the zinc so important for immunity.
Of course, other products also contain vitamins and minerals that are most associated with the body's defenses. For example, selenium is high in Brazil nuts, zinc in seafood, and B vitamins in cereals. But so many of these valuable substances together, like eggs, are still rare in any product! All of these compounds are concentrated in the egg yolk, so the whole egg should be eaten to maintain the balance of immunity.
Vitamin D is very important for the balance of immunity, and our latitudes often need to be taken in the form of additional medications. Immunity also likes a varied, balanced diet. I like to drink a lot of water every day, sleep well, relax from the heart and are physically active, do not smoke, breathe fresh air and have a sensible relationship with alcohol.
The article was written in collaboration with Zani Timpari, a certified nutritionist & nutrition journalist, the authors of FOOD AS A MEDICINE magazine
The human body is unable to produce omega-3 fatty acids on its own, so they must be ingested. Best with natural foods instead of synthetic capsules. Eggs enriched with omega-3s are an easily available and tasty way to provide omega-3s to your diet, especially if the fish doesn't taste good.
Egg dishes taste excellent together with vegetables, rye bread or other breads that are rich in fibre; eggs are a good addition to various salads. These are great allies of eggs, not only due to their taste, but also their health benefits.
The latest issue (April 2020) of the reputable American Journal of Clinical Nutrition includes a published review of three large-scale international studies on the effects of eating eggs on cholesterol levels, the development of cardiovascular diseases and the overall mortality rate. 177 000 people participated in these studies from 50 countries around the world. Impressive number and volume.¹