According to the study, published in BMJ Nutrition, Prevention, and Health, following a plant-based or pescatarian diet can lower your risk of enduring moderate to severe COVID-19 symptoms. For the study, researchers examined healthcare workers from six countries (France, Germany, Italy, Spain, UK, USA) who were exposed to COVID-19. They were asked to complete an online survey from July 17 to September 25, 2020, which included personal information about demographics, diet, and COVID-19 outcomes. Based on the information provided, researchers analyzed the link between self-reported diets and COVID-19 infection, severity, and duration. Results showed that participants who followed plant-based diets (compared to those who followed low carbohydrate, high protein diets) had a reduced risk of getting moderate-to-severe COVID.
Why does a plant-based or pescatarian diet can help with COVID
What you eat plays a major role in your overall health, including the strength of your immune system, according to Courtney D’Angelo, MS, RD, Registered Dietician and Author at Fit Healthy Momma. “Getting the proper nutrients, minerals and vitamins are key to fighting infection. For example, consuming foods that are high in vitamin C increases white blood cell production, which is essential in fighting infections,” she says. “I also love the fact that the diet is high in vitamin D and omega-3 fatty acids, which can help cardiovascular health.” Additionally, research has shown that omega-3 fatty acids help lower your levels of cholesterol and triglycerides. And by lowering your cholesterol, your immune cells become stronger. Kristin Gillespie, MS, RD, LD, CNSC also believes this diet has merit. “We’ve long known that there is a strong link between nutrition and immunity. We’ve also recently learned of the numerous benefits of adhering to a plant-based diet. Plant-based diets tend to be rich in fiber, vitamins, minerals, and antioxidants compared to omnivorous diets,” Gillespie explains. These nutrients have many critical benefits relating to all aspects of health. “The pescatarian diet offers a similar nutrient profile, but with the added benefit of omega-3 fatty acids and vitamin D coming from the fish or seafood,” Gillespie adds. “Both of these nutrients also play vital roles in overall health, inflammation regulation, and immune health.”
Is this diet sustainable?
Another benefit of this diet? It’s sustainable. “This diet is 100% sustainable and people will see results not only in helping protect themselves against COVID-19, but they’ll also see a healthy, positive change in their body because of the essential vitamins the diet suggests,” D’Angelo explains. For example, research has proven that vitamin B12, vitamin C, iron, magnesium, and zinc in your diet are correlated with more energy. And for those who don’t find this diet sustainable, there’s also the option to try a pescatarian eating style. “Those that don’t find a plant-based diet to be sustainable could opt for the pescatarian option, which has also shown benefits pertaining to immunity,” Gillespie states. “If neither option feels sustainable, meat-eaters could reap some of the benefits by simply modifying their current diet to incorporate more plant-based foods.”
How to incorporate a plant-based or pescatarian diet into your life
Create a schedule
“My #1 tip would be to jot down what you need to eat and when you need to eat it. If it helps, swap out unhealthy foods with healthy foods,” says D’Angelo. “For example, instead of eating chips, eat nuts.”
Start slow
You can begin by making easy swaps that may not even feel like significant changes. For example, “Meat can be replaced with fish or beans in many recipes. You could also try adding a large portion of fruit/veggies (like a salad or a bowl of fresh fruit) to your meals; this will help fill you up so you will feel less compelled to fill up on meat. Cow’s milk can be traded for soy or almond milk,” Gillespie states.
Stay disciplined in your eating
It’s important to hold yourself accountable and keep track of your progress. This will also help you stay motivated to keep going.“Try coming up with a gamified approach and do a point system,” says D’Angelo. “And, when you start feeling better because you’ve been eating healthier, it’s more evidence to keep pressing on.” Next, read about these 15 foods to boost your immune system.
Sources
BMJ Nutrition, Prevention & Health: “Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case-control study in six countries”Courtney D’Angelo, MS, RD, Registered Dietician and Author at Fit Healthy MommaUniversity of Rochester Medical Center: “Omega 3 Fatty Acids and Coronary Heart Disease”Nature Reviews Immunology: “Cholesterol, Inflammation, and Innate Immunity”Kristin Gillespie, MS, RD, LD, CNSCNutrients: “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence”
