Supporting your immune system is something you need to do all year long. If you feel like your morning glass of orange juice or zinc supplement isn’t doing enough, consider the humble egg: this fridge staple is packed with nutrients, high in protein, and great for strengthening your immunity.

Maybe you’re dealing with lingering fatigue or a tickle in your throat. When your immune system feels weak, what do you reach for? Your first instinct might be to load up on vitamin C-rich foods like oranges or omega-3s, but eggs are also a powerful choice.

How does diet affect your immune system?
Before we talk about eggs, it’s important to understand how diet impacts immunity. According to a scientific review in the journal Nutrients, 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 “can help suppress inflammatory responses.”

“Diet plays a very important, supportive role in immune function,” says Heather Viola, DO, a primary care physician and medical director at Mount Sinai Doctors Primary Care Faculty Practice. “Diet doesn’t necessarily ‘boost’ immunity, but it provides the minerals, vitamins, and protein that immune cells need to develop, communicate, and respond effectively.”

Are eggs good for your immune system?
In short, yes. Eggs are considered a “high-quality” protein, meaning they “contain all essential amino acids in the right amounts and are easily absorbed,” Viola says. She adds, “Immune cells and antibodies that protect you are made from amino acids.”

One amino acid in eggs that’s especially important for immune function is tryptophan. A scientific review in the journal Frontiers in Nutrition reports that tryptophan “is necessary for protein synthesis,” so it’s essential for “cell division and development” and must come from your diet.

“Tryptophan is particularly interesting because it’s linked not only to immune regulation but also to serotonin and melatonin pathways, connecting protein metabolism, sleep, and immune function,” says Jan Stritzke, medical director of the German health resort Lanserhof Sylt.

Plus, eggs are “a remarkably nutrient-dense food,” he says. “Beyond providing highly absorbable protein, they contain selenium, vitamin B12, folate, choline, and small amounts of vitamin D—nutrients that support immune function and cellular resilience.”

Still, Stritzke notes: “I wouldn’t call eggs a ‘magic immune food,’ but they can certainly be part of an immune-supportive diet.” Along with a varied diet full of whole foods, it’s also important to prioritize other factors like sleep and exercise.

What’s the best way to cook eggs to keep their nutritional value?
Viola recommends boiling, poaching, or scrambling your eggs over low heat to preserve their micronutrients.

What other foods support immune function?
If eggs aren’t your thing, don’t worry. Fruits, vegetables, legumes, nuts, and seeds can all help support a strong, healthy immune system. Viola notes that vegetables rich in vitamins A and C “can be especially helpful.” Fatty fish like anchovies, salmon, and sardines, as well as fermented dairy like yogurt, are also great options.

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Frequently Asked Questions
Here is a list of FAQs about using a common fridge item to boost your immune system The item in question is yogurt

BeginnerLevel Questions

1 What is the common fridge item youre talking about
Its plain yogurt especially the kind that says live and active cultures on the label Its packed with probiotics that help your immune system

2 How does yogurt actually boost my immune system
Your gut is where 70 of your immune cells live The probiotics in yogurt help keep your gut healthy which trains your immune system to fight off germs more effectively

3 Do I need to eat a special kind of yogurt
Yes look for plain unsweetened yogurt Flavored yogurts often have a lot of added sugar which can actually weaken your immune system Greek yogurt is a great choice because it has extra protein

4 How much yogurt should I eat to help my immune system
A good starting point is one serving per day Consistency is more important than eating a huge amount

5 Can I eat yogurt if Im lactose intolerant
Many people with lactose intolerance can handle yogurt The live cultures help break down the lactose Greek yogurt is often even lower in lactose Start with a small amount to see how you feel

Intermediate Advanced Questions

6 Is it better to eat yogurt in the morning or at night
Either works but eating it on an empty stomach can help the good bacteria survive the journey to your gut Some studies suggest eating it before a meal is also beneficial

7 I dont like yogurt Can I get the same benefits from other foods
Yes You can try kefir sauerkraut kimchi or kombucha Just make sure they are unpasteurized to get the live probiotics

8 Does cooking or heating yogurt kill the immuneboosting benefits
Yes high heat kills the live probiotics If you want to add yogurt to a hot dish stir it in at the very end after youve turned off the heat