It's no secret that fruits, vegetables, legumes, and whole grains are healthy. The evidence is clear: studies consistently show the benefits of increasing their consumption. These foods form the foundation of good health, providing essential vitamins, minerals, antioxidants, phytochemicals, flavonoids, proteins, and healthy fats that our bodies need to survive and thrive.
However, what is not always fully understood or appreciated is the incredible power these plant-based foods have in reversing disease and preventing infections from escalating.
A recent study published in the British Medical Journal, found a significant correlation between plant-based diets and less severe outcomes from COVID-19. The population-based, case-control study, co-authored by nine medical doctors, explored the relationship between dietary habits and COVID-19 infection severity across six countries.
The study focused on healthcare workers—doctors and nurses—who had substantial exposure to COVID-19 patients. Of the 2,884 participants, 568 tested positive for COVID-19. After adjusting for important confounding factors, the study found:
Participants following plant-based diets had a 73% lower risk of moderate-to-severe COVID-19 infection.
Participants following plant-based or pescatarian diets (including some fish) had a 59% lower risk of moderate-to-severe infection.
Participants following a low-carb, high-protein diet (mainly from meat, dairy, and eggs) had a 48% higher risk of moderate-to-severe infection.
Those eating a plant-strong diet with added fish had a 14% greater risk of moderate-to-severe COVID-19 symptoms than those on a fully plant-based diet.
Those with lower plant-based and higher animal food consumption had a fourfold increased risk of severe COVID-19 symptoms.
Although this is a preliminary study, and further research will provide more information, the authors concluded:
"Individuals who reported following plant-based diets or pescatarian diets had lower odds of severe COVID-19-like illness. Conversely, those following low-carbohydrate, high-protein diets had higher odds of severe illness. Our results suggest that a healthy diet rich in nutrient-dense foods may be considered for protection against severe COVID-19."
Key Takeaways from the Study
Plant-based diets provide protection against severe COVID-19 and lower the risk of moderate-to-severe infection.
Low-carb, high-protein animal-based diets increase the risk of severe infection.
The health benefits of plant-based foods are dose-dependent: the more you eat, the greater the protection and health benefits.
Another publication of interest is a review published in the peer-reviewed journal Nutrition, which looked at the role of nutrition and supplementation in relation to COVID-19. This review emphasized that to reduce the risk of viral infections, inflammation must be regulated through adaptable risk factors such as diet, exercise, and healthy lifestyle habits. The review states:"Adopting a consistent, long-term dietary pattern is the only way to benefit human health."
Key Findings from the Nutrition Review
Poor nutritional status is a predictor of mortality in acute viral infections, particularly for elderly individuals.
Effective interventions, including adequate dietary regimens, are necessary to reduce the adverse effects of viral infections.
To support the immune system, the diet should include antioxidant-rich foods such as fresh fruits and vegetables, soy, nuts, and omega-3 fatty acids—while being low in saturated and trans fats.
An optimized diet influences the immune system by modifying signaling molecules, cellular activation, and gene expression.
Nutrients, including vitamins (B6, B12, C, D, E, folate) and minerals (zinc, iron, selenium, magnesium), play a critical role in immune function.
Vitamin D deficiency is common worldwide, with around 50% of the population affected. This deficiency is linked to increased mortality and worsened health outcomes, including respiratory infections and chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer.
The most significant micronutrients for immune support are vitamins C and D, and the mineral zinc.
Supplementation with multiple micronutrients may be important for both prevention and management of COVID-19 infection.
This review concludes that the COVID-19 pandemic offers a unique opportunity to apply nutritional science to improve public health. By prioritizing immune-boosting plant-based foods, we can increase our internal defenses, lower the risk of infection, and reduce the likelihood of chronic diseases.
"The onus is on those in authority to promote and facilitate a nutritional culture to achieve behavior change, and on healthcare professionals to embed nutritional care into routine practice."
@stephaniehollidaywellness
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