Eating a diet of vegetables, fruit, nuts and oily fish could cut your risk of a severe Covid infection, a new analysis suggests.
The Mediterranean diet has long been hailed as the secret behind Italians and Spaniards living long and healthy lives and low rates of obesity and diet-related illnesses.
It’s been shown to reduce inflammation, improve the body’s regulation of insulin, manage weight which in turn can help protect against heart disease, dementia and diabetes.
But now scientists say the diet which consists of an abundance of fresh fruit, vegetables, fish and olive oil, can also protect you from getting severely ill from Covid.
Researchers at a university in Indonesia analysed the results of six previous studies looking into the impact of the Mediterranean diet on Covid outcomes in a total of over 55,000 people.
The Mediterranean diet has long been hailed as the secret behind Italians and Spaniards living long and healthy lives and low rates of obesity and diet-related illnesses
Four of the studies found people who ate a Mediterranean diet were less likely to develop Covid and it could reduce symptoms
A high temperature, fever, cough, sore throat and runny nose are all tell tale signs of Covid.
Four of the studies found people who ate a Mediterranean diet were less likely to develop severe Covid symptoms.
Although some studies did not find conclusive evidence those who followed the diet had any differences in disease severity, researchers say the diet could offer some protection.
All studies measured the Mediterranean diet adherence using questionnaires, with scoring system varying between study to study.
The questionnaires included categories such as, vegetables, fruits and nuts, cereals, legumes, fish, red meat, dairy, and alcohol consumption.
The questionnaires in the studies included categories such as, vegetables, fruits and nuts, cereals, legumes, fish, red meat, dairy, and alcohol consumption
Monounsaturated to saturated fat ratio was also an essential component in Mediterranean diet score.
How the body protects itself against the viral respiratory infection has been acknowledged by several studies.
One previous study found that healthy plant-based foods was associated with lower odds and severity of Covid.
Another relevant finding was that eating a Mediterranean diet helped patients with recurring colds and frequent inflammatory complications and significantly reduced episodes and symptoms.
A previous systematic review found that Mediterranean diet was reported to lower inflammatory biomarker levels in obese and overweight adults.
Similarly, a meta-analysis reported Mediterranean diet adherence effectively reduce SARS-CoV-2 infection by 78 per cent.
However, study authors do not reveal if those involved in the study had received any vaccinations against the virus.
Yet, the diet is thought to improve your overall health, mostly because it helps with weight management, which also helps prevent heart disease and diabetes among other conditions.
A seperate study published earlier this year found the diet reduces the risk of death by all causes by nearly a quarter in women.
The study of more than 25,000 healthy middle-aged American females with an average age of 55 found that following a diet rich in fish, legumes, vegetables, nuts, and whole grains was linked with a 23 percent lower risk of dying by the end of the 25-year study.
Every woman was quizzed on their adherence to the diet annually, and those who stuck closely to it over that 25-year period enjoyed a 16 percent lowered risk of death from all causes.
Another study published this month compared following this regime with a traditional Western diet, high in low-quality processed foods and sugary treats.
Of the 1,591 adults surveyed, analysis showed that those who ate components of the Mediterranean diet typically reported lower levels of perceived stress and mental distress.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
The average woman is advised to have 2,000 per day to maintain a healthy weight and a third of the 2,500 recommended for the typical man
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
