A Mediterranean-style diet is widely regarded as one of the healthiest in the world. This diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, seafood, and olive oil, with moderate amounts of poultry, eggs, cheese, and yogurt. It has been linked to benefits such as improved heart health, brain function, and body weight. Following this diet may also contribute to a longer life and save money.
A recent review published in the journal PLOS ONE on August 21, 2024, suggests that the Mediterranean diet might help prevent COVID-19. The study explores how this diet could lower the risk of contracting the virus and reduce its severity.
Understanding the link involves knowing how immunity and inflammation work. Inflammation is the body’s defense against infections like COVID-19. A strong immune system helps prevent and fight off infections. Foods high in added sugars, refined carbs, trans fats, and excessive alcohol can weaken immunity, while fruits, vegetables, nuts, and fatty fish help combat inflammation and support immune health. Adding herbs and spices can further boost this effect. Despite ongoing virus threats, following the Mediterranean diet could be beneficial.
The study reviewed major health research databases and narrowed down 209 studies to six that met the criteria, involving 55,489 participants. The researchers investigated whether the Mediterranean diet was associated with lower COVID-19 rates or reduced symptom severity. They found that while a closer adherence to the diet was linked to a slight reduction in COVID-19 risk, the correlation was minor. The evidence regarding reduced severity of symptoms was weak.
However, specific components of the diet showed promise. Higher consumption of olive oil, fruits, nuts, and lower intake of red meat and cereals were linked to reduced COVID-19 risk. Vegetables, fruits, legumes, nuts, whole grains, and fish appeared to lower the odds of severe COVID-19.
In addition to diet, vitamins, minerals, and a healthy gut microbiome play crucial roles in immune health. Probiotics from fermented foods and a balanced intake of fruits, vegetables, and whole grains support gut health. Lifestyle factors such as sleep, stress management, exercise, alcohol consumption, and smoking also impact immunity.
In summary, the Mediterranean diet may slightly reduce COVID-19 risk and, to some extent, lessen symptom severity. However, diet is just one aspect of overall health. Maintaining a balanced lifestyle, including proper sleep and stress management, remains essential for a strong immune system. Additionally, hand hygiene continues to be a key preventive measure against infections.
