The Mediterranean Diet May Reduce Your Risk of COVID-19, According to New Study

A Mediterranean-style diet is one of the healthiest eating patterns in the world. Some foods at the heart of the Mediterranean diet include fruits, vegetables, whole grains, legumes, nuts, seeds, seafood and olive oil, plus small amounts of poultry, eggs, cheese and yogurt. The Mediterranean diet has been linked to a healthier heart, brain and body weight. Following this healthy eating pattern may help you live longer—and you might even save a buck or two.

Now, a new review study published in the journal PLOS ONE on August 21, 2024, suggests that the Mediterranean diet might help prevent you from getting COVID-19. Yes, the virus is still around. And while it may not be as severe for everyone, it can still be a serious health threat for many people. Here’s what the study found and what it might mean for you.

How Was This Study Conducted & What Did It Show?

Researchers conducted a literature review of major health research databases to find studies on the Mediterranean diet and COVID-19. They initially retrieved 209 studies and then screened them for certain criteria. For example, the studies had to be original research rather than reviews of previous research, and they had to have used human subjects, not animals. 

In the end, just six studies made the cut, providing a total sample pool of 55,489 participants. Researchers then analyzed the information from the studies to see if there was a connection between people who followed a Mediterranean-style diet and lower rates of COVID-19. They also wanted to know if the Mediterranean diet reduced COVID-19 symptoms, as well as the severity of symptoms. 

Their findings? Those who most closely followed a Mediterranean diet were less likely to contract COVID-19. However, the link was minor. What about symptoms? While some previous studies have shown that following a Mediterranean diet might also reduce the severity of COVID-19, this research team did not find a strong correlation between the Mediterranean diet and COVID-19 symptoms. 

In other words, while some evidence suggested the Mediterranean diet may reduce COVID-19 symptoms and their severity, the evidence was weak.

With that said, researchers did observe a few interesting findings for some specific foods and food groups. For example, greater consumption of olive oil, fruit, and nuts, as well as a lower intake of red meat and cereal, were most closely linked to reduced COVID-19 risk (moderate amounts of alcohol were protective, too). And greater consumption of vegetables, fruits, legumes, nuts, whole grains, and fish seemed to lower the odds of severe COVID-19.

So even though the Mediterranean diet as a whole wasn’t linked to reduced COVID-19 symptoms, some specific food groups appeared to decrease symptoms and severity. 

How Does This Apply to Real Life?

So why would a Mediterranean-style eating pattern lower the risk of COVID-19? And why do certain foods seem to reduce its severity? 

It’s important to understand how immunity and acute inflammation work. The inflammatory response is your body’s way of trying to combat unwanted invaders—like the COVID-19 virus. So, the healthier your immune system, the better it is at protecting you from those invaders, to begin with—and the quicker it takes care of them if they do enter. 

We know that certain foods can be inflammatory and weaken immunity—especially those high in added sugars, refined carbohydrates, trans fats and too much alcohol. We also know that other foods can calm inflammation and support the immune system, like fruits, veggies, nuts and fatty fish (like salmon, sardines and mackerel). And adding herbs and spices to your recipes can also add an extra shot of inflammation-fighting antioxidants.

Certain vitamins and minerals also support your immune system. We often think of vitamin C as being supportive of immunity—and it is—but other nutrients also play major roles in immune health. This includes vitamins A and D and zinc. And since your immune system resides in your gut, a healthy microbiome is also essential for a strong immune system. Probiotics —found in fermented foods like kefir, Greek yogurt, kimchi and tempeh—are beneficial bacteria that promote gut health. And since even bacteria need to eat to survive, fruits, vegetables and whole grains provide their food. So it’s important to include all these foods on the regular.

But food isn’t the only thing that contributes to or detracts from a healthy immune system. Other habits matter, too. Sleep, stress, exercise, alcohol intake and smoking also influence immunity. So does getting outside. In some cases, it’s finding the right balance. For example, regular exercise supports the immune system, but over-training can weaken it. And while we often talk about not getting enough sleep and how that affects immunity, too much sleep can also lower immunity. 

The Bottom Line

This new research suggests that following a Mediterranean eating pattern may slightly reduce your risk of getting COVID-19. And if you do come down with the virus, many foods in the plan might reduce the severity of your symptoms. However, diet is only one small part of reducing your risk. Other habits like sleep, stress, exercise, alcohol intake and smoking also play an important role in immune health, so it’s important to have a big-picture view. And, of course, remember to wash your hands. It’s one habit that is still in style for preventing any infectious disease.