Scientists discover ANOTHER striking benefit of the Mediterranean diet in major study
A new analysis shows that eating vegetables, fruits, nuts and oily fish may reduce the risk of a serious Covid infection.
The Mediterranean diet has long been touted as the secret behind the long and healthy lives of Italians and Spaniards, with a low risk of obesity and diet-related diseases.
It has been shown to reduce inflammation, improve the body’s insulin regulation and control weight, which in turn may help protect against heart disease, dementia and diabetes.
But now scientists say that a diet rich in fresh fruits, vegetables, fish and olive oil may also protect you from serious illness from Covid.
Researchers from a university in Indonesia analyzed the results of six previous studies into the impact of the Mediterranean diet on the outcomes of COVID-19 in a total of more than 55,000 people.
The Mediterranean diet has long been touted as the secret behind the long and healthy lives of Italians and Spaniards, with low rates of obesity and diet-related diseases.
Four studies found that people who followed a Mediterranean diet were less likely to develop Covid and that it may reduce symptoms
High temperature, fever, cough, sore throat and runny nose are all symptoms that could indicate Covid.
Four studies found that people who followed a Mediterranean diet were less likely to develop severe Covid symptoms.
While some studies found no conclusive evidence that disease severity differed among those who followed the diet, researchers say the diet may offer some protection.
In all studies, adherence to the Mediterranean diet was measured using questionnaires, with the scoring system varying between studies.
The questionnaires included categories such as vegetables, fruits and nuts, grains, legumes, fish, red meat, dairy and alcohol consumption.
The questionnaires in the studies included categories such as vegetables, fruits and nuts, grains, legumes, fish, red meat, dairy and alcohol consumption
The ratio of monounsaturated to saturated fats was also an essential component of the Mediterranean diet score.
Several studies have shown how the body protects itself against viral respiratory infections.
A previous study found that healthy plant-based diets were linked to a lower risk and severity of Covid-19.
Another relevant finding was that eating a Mediterranean diet helped patients with recurrent colds and frequent inflammatory complications, significantly reducing episodes and symptoms.
A previous systematic review found that the Mediterranean diet reduces levels of inflammatory biomarkers in obese and overweight adults.
A similar meta-analysis found that following the Mediterranean diet effectively reduced SARS-CoV-2 infection by 78 percent.
However, the study authors did not disclose whether the study participants had received vaccinations against the virus.
Still, the diet is thought to improve overall health, especially by aiding in weight management and helping prevent heart disease and diabetes, among other conditions.
A separate study published earlier this year found that the diet reduced the risk of death from any cause by almost a quarter in women.
A study of more than 25,000 healthy middle-aged American women with an average age of 55 found that following a diet high in fish, legumes, vegetables, nuts and whole grains was associated with a 23 percent lower risk of death by the end of the 25-year study.
Each woman was surveyed annually about her adherence to the diet. Those who adhered strictly to the diet for 25 years had a 16 percent lower risk of dying from any cause.
Another study published this month compared this diet to a traditional Western diet, high in low-quality processed foods and sugary treats.
Analysis found that among the 1,591 adults surveyed, those who ate components of the Mediterranean diet experienced less stress and mental distress overall.
WHAT DOES A BALANCED DIET LOOK LIKE?
The average woman is advised to drink 2,000 a day to maintain a healthy weight and a third of the 2,500 recommended for the typical man
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grain
• 30 grams of fiber per day: This is the same as eating the following: 5 servings of fruits and vegetables, 2 whole wheat breakfast biscuits, 2 thick slices of whole wheat bread and a large baked potato with the skin on.
• Eat some dairy or dairy alternatives (such as soy drinks) and choose lower fat and lower sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small quantities
• Drink 6-8 cups/glasses of water per day
• Adults should consume less than 6 grams of salt and 20 grams of saturated fat for women or 30 grams for men per day
Source: NHS Eatwell Guide
