No it won’t, but it might help if you get infected, and over time might help your overall quality of life. I saw an interesting post on social media suggesting that following a healthy diet might protect us from coronavirus in addition to social distancing, wearing masks, etc. Science right now doesn’t support the idea that there is one “super-food” or special diet that can protect us from viruses, bacteria, and or other pathogens. Rather, having good dietary patterns, in addition to other healthy habits gives us better chances for positive health outcomes if we do get infected.
At the heart of immunity is the chemical process of inflammation that occurs in the body after exposure to a foreign pathogen. The response is complex involving white blood cells, antibody and antigens, clotting factors, and chemical signals that increase blood flow and blood vessel permeability. Nutrients we get from foods that are critical to this process include Vitamins C, D, zinc, selenium, iron and protein. Following the dietary guidelines and eating a variety of nutrient dense plants, meats, and fish ensures that you would get enough of these vitamins and minerals to support the immune response.
The gut microbiome is also important to the immune system. Bacteria in the colon break down fiber into substances that are helpful to your immune system. These bacteria are supported by prebiotic foods such as fruits, vegetables, whole grains, and legumes. Probiotic foods such as yogurt can also be helpful. Alcohol, highly processed and fatty foods like sweets, chips, fried foods, and red meats aren’t helpful to colon bacteria thus weakening the immune system.
Following the dietary guidelines is one of the best ways to ensure that your immune system can succeed. Some high-risk groups though, such as the elderly, pregnant women, the critically ill, and low-come households may be at risk for dietary deficiencies and therefore should consider vitamin supplements in consultation with a physician. Multi-vitamins have not been proven to be effective in otherwise healthy individuals and are not a substitute for healthy eating. There is some evidence however that Vitamin D supplements might be especially helpful to many to promote immunity and protect against chronic disease.
Other factors that can improve your immune system include:
- Avoiding too much alcohol
- Getting 7-9 hours of sleep
- Getting 150 of moderate physical activity every week
- Quitting tobacco products
- Practicing mindfulness techniques when stressed
Wearing a mask, social distancing, and washing hands frequently as recommended might prevent the coronavirus. Adopting one or two new healthy habits will also give you better chances of positive health outcomes in case you get sick, as well as give you a higher quality of life. Consider setting a SMART goal to improve your health. Now is the time to get healthy!
Author: Dan Remley, MSPH, PhD, Associate Professor and Field Specialist, OSU Extension
Reviewer: Shannon Carter, Extension Educator, Fairfield County, OSU Extension
Sources:
Harvard School of Public Health. Nutrition and Immunity. Retrieved from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity
United States Department of Agriculture. Choose Myplate. Retrieved on 8/3/20 from https://www.chooseMyplate.gov
Harvard School of Public Health. Vitamin D. Retrieved on 7/30/2020 from https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
BeWell Stanford. Setting A SMART goal. Retrieved on 7/30/2020 from https://bewell.stanford.edu/achieving-your-smart-health-goal/
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