Egg, one of the best food items that provide multifold health benefits from eyes to reducing heart disease. The egg has many natural nutritional values that help our body in one way or another. But of all nutrition an egg consists of, the main question raised in any human mind is does egg increase immunity? This is the most important and less covered topic of all egg benefits. But today it is all about egg and immunity.
Does egg increase Immunity?
Yes, egg increases immunity if taken in a proper way and amount. Of all the nutritional value an egg contains, one should know what nutrition an egg contains and how much quantity is good for them to work it in their favor, instead of eating it directly. An Egg is consists of protein, fat, amino, sodium, and potassium. Regardless of so many nutritional values, everyone has different requirements for each value according to their body needs and limit, and you should not pass that limit.
To know how much quantity is best for immunity and how to count nutrition for yourself read below.
Which egg is best for immunity Brown or white?
Brown and white are the only two types of chicken eggs present in the world. But both share the same nutritional value in terms of protein, sodium, fat, and cholesterol.
The only difference is the color difference, one comes from brown variety and the other from white. A lot of people fall into this science and consider one variety over other in nutritional value. Sometimes both varieties are compared with brown bread and white bread, where brown bread is considered the rightful option which is true but not in this case.
Conclusion: Both brown and white eggs share similar nutrition values and are good immunity booster.
How much quantity of egg is good for immunity?
Eating the quantity of an egg in a day is important to keep in check. Usually, 3 eggs per day are recommended for a fit average person. But it varies from person to person, depending on their body weight and health condition.
To understand this further you should first know the maximum limit of our body in contrast with nutrition contained in the egg. This means if we match the nutrition value present in a single egg and compare it with the maximum daily intake for an average person you can conclude the quantity of egg you should eat by yourself.
Let’s understand it better by example- one medium size Whole egg contains 6 grams of protein, 7 grams of fat, o gram carbs, 75 mm of sodium, and 180 gram of Cholesterol. Now to know the no. of eggs you should eat in a day, first, you should know the border or maximum intake limit of Cholesterol, protein, sodium, and fats as per day.
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Let’s take Chelestrol as an example. The maximum limit of Cholesterol intake is 300mm per day. So if you eat the two whole eggs you are comfortable and ok, but if you exceed that limit it increases your Cholesterol level. Now, it is good Chelestrol but only if taken in a proper amount. So what you do? Should you eat 2 eggs?
No, it means you should only eat two whole eggs, and to maintain the balance, add one white egg that contains only protein and amino acids. The daily limit of protein for an average man is 57 grams and for women 46. It goes up to 75 grams for people with regular intense workouts.
So this means there is no harm if you consume three eggs in a day “2 whole and 1 white”. You can also change it to 2 white and 1 whole egg for better results. For people who do a regular intense workout, the no. increases to 6 eggs per serve. Make sure there should be no more ratio for whole eggs with proportion to white eggs, or you can keep only 1 or 2 whole eggs in your diet.
The person with muscle building goal or fat loose goal can increase the quantity only if it fit well in the limit with other protein sources.
Note: Never eat only whole eggs or white eggs for a long period of time. Keep the balance because fats and good cholesterol is also important to lower stroke and heart disease as per CDI.
When to eat eggs to increase immunity?
There is no specific time to eat an egg. You can eat eggs as a snack before lunch, after lunch, in the morning, or even after a workout.
But one place where it gets a little bit complicated, that is before and after a workout. Eating an egg as a pre-workout meal, you must know how much time it takes to digest.
A normal size whole egg usually takes 1 to 2 hrs to digest. On the other hand white egg takes only 30 minutes because it takes less work for the immune system to digest (protein and amino acid) than (fats, protein, and amino acids) because human body first breaks the fat and then digest it.
To know what are the best foods, essential minerals, and vitamins to increase immunity check here – Important Immunity boosters
This also proves that you should prefer white eggs after a workout so, that the protein fills the muscle breake tissue as fast as possible before the exceed limit of the Anabolic window which is 2 hours.
To eat eggs as a pre-workout meal, make sure there is a gap of 30 minutes before a workout if it is white eggs. And before 2 hours if your meal involves whole eggs.
What is good for immunity raw or the cooked egg?
Raw and cooked are the two ways to get nutrition from an egg. But both share some similarities and dissimilarities. While those dissimilarities make one a good option than other. Let’s see which is best and why.
Macronutrients- macronutrients in an egg are protein and fat. Which remains same in egg after it is cooked or it is uncooked.
Digestion – This is the main factor that makes one egg good for immunity and the other not. Where a cooked egg only takes 1 hour to digest a raw egg can take up to 90% more time to digest the same egg quantity because the body takes time to break the protein and fat which sometimes takes hours to digest, depends on your metabolism and immune system.
Eating raw egg will make the immune system work more and push its limit to digest the small amount of nutrition which leads to slow digestion and sometimes leads to poor immunity if done on regular basis.
Effect of raw egg on our body
Eating raw egg can be harmful to our body because of the bacteria present in it. Lilian is the bacteria which present in raw egg and leads to hair thinning because linen is the bacteria that stops the process of biotin (important for hair health).
When to avoid eggs, despite their benefits?
Eggs sure do increase our immune system if taken in a balanced diet. But still, there are some factors where you should avoid eating eggs.
- Genetical health issues
- Nutrition filled with other sources
- Cholesterol patient