COVID-19: How can nutrition keep me healthy?
Research suggests that people who eat a healthy diet rich in plant-based foods are less likely to get COVID-19. Eating this way can also help you recover if you have the virus.
Scientists from the ZOE COVID Study, the largest of its kind, have found that people who ate a high-quality diet, rich in plant-based foods, were 10% less likely to get COVID-19 and 40% less likely to get severe COVID-19 requiring treatment in the hospital.
In this article, you can discover what the latest research says about the link between food and COVID-19, find out what foods to eat and to avoid, and what to eat if you do have COVID-19.
Lower COVID-19 risk with plant-based diets
So far, only a handful of studies have looked at the food that people eat and how likely they are to get COVID-19. There isn’t one particular food or one type of diet that can definitely prevent you from catching this coronavirus.
They found a link between what people ate and whether they developed COVID-19. The key factor was diet quality, which is a way to score how healthy the food is that someone eats.
People who ate the healthiest diet were 10% less likely to report having COVID-19 compared with those who had the unhealthiest diet. They were also 40% less likely to have severe COVID-19 that required treatment in the hospital.
The healthiest diet included many plant-based foods, such as fruits, vegetables, and whole grains, but also oily fish and fermented foods that are good for gut health. These foods are important for your immune system, which fights off infections.
Smaller studies have also found links between greater vegetable and coffee consumption and being less likely to have COVID-19, as well as links between eating plant-based or pescatarian diets and being less likely to have moderate to severe COVID-19.
To help you understand your individual gut profile, research from ZOE scientists identified 15 “good” and 15 “bad” types of microbes through the largest study of its kind, combining nutrition, microbiome testing, and cardiometabolic health assessment.
These “good” and “bad” microbes are each linked to “good” and “bad” health markers.
Once you know which microbes you have and what they like to eat, you can change your diet to feed the good microbes and encourage their growth while preventing the bad ones from taking over.
You can take a free quiz to learn how you can change your diet in line with your unique microbiome for better health.
Best foods to eat
There is more and more evidence that following a healthy diet that includes plenty of plant-based foods, like fruit and vegetables, can help reduce people's likelihood of getting COVID-19, particularly severe COVID-19.
Keep ultra-processed foods, refined grains, and sweetened drinks to a minimum, and aim for a varied diet that includes a range of foods from the following groups:
Vegetables are full of fiber, minerals, and vitamins, which support your immune system and help you fight off diseases.
You can incorporate vegetables into your diet in many ways. Aim for a variety throughout the week, which can include both fresh and frozen veggies. You can also eat canned vegetables, but look for brands that are low in added sugar and salt.
Vegetables can take center stage as the main component of your meal; think soups, roasted cauliflower, or a simple corn on the cob. Another way to incorporate more veggies into your meals is by chopping them finely and mixing them in with your other ingredients.
Check out these ways to include more vegetables in your diet.
Whole fruit is naturally sweet and has many nutrients that are good for your health, including fiber and vitamins.
Try starting your day with chopped fruit in your cereal or with yogurt, and reach for an apple or a banana as a snack between meals.
Look for seasonal fruits that are available fresh in your area or opt for frozen or canned fruit, looking out for brands that are low in added sugar and salt.
3. Whole grains
Whole grains, including brown rice and wholemeal pasta, contain all three parts of the grain: the bran, endosperm, and germ. This is in contrast to refined grains, which are processed to remove the bran and the germ.
There are plenty of nutrients in the bran and the germ, such as fiber, healthy fats, minerals, and vitamins, which you can only get by eating the whole grain.
As well as wholemeal pasta and brown rice, there are plenty of other whole grain options:
Try swapping some regular all-purpose flour for spelt flour during baking. And substitute some white rice with brown or wild rice while cooking to gradually up your whole grain intake.
4. Oily fish
Oily fish is high in omega-3 fats, which are essential for our health. Aside from these healthy fats, fish also has a host of other important nutrients, including iodine, iron, selenium, vitamin B2, vitamin D, and zinc.
Some of the healthiest fish to eat are farmed trout, sardines, anchovies, and herring.
Shallow frying, steaming, stewing, and roasting are all good ways to prepare these types of fish, but you could also try canned, pickled, or fermented fish.
5. Nuts and seeds
Nuts and seeds contain healthy fats and other nutrients, such as antioxidants, fiber, minerals, and vitamins.
Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pistachios, and walnuts all make convenient snacks and are easy to bring on the go.
Try them chopped at breakfast or in a salad at lunch, but limit the amount of roasted or salted nuts you eat.
Legumes — such as chickpeas, beans, lentils, and peas — are a good source of fiber and protein.
Scientists have found that incorporating legumes into the diet can lower a person’s risk of developing chronic conditions such as heart disease and type 2 diabetes.
Try swapping some of the meat in bolognese sauce for lentils or adding chickpeas to salads and soups.
Canned versions are good if you don’t have the time to cook legumes from scratch, but look for versions that are low in salt and sugar.
7. Fermented foods
Fermented foods are great for your gut. They increase the quantity and diversity of the trillions of microbes that reside here and form your gut microbiome.
A healthy gut microbiome supports your immune system, helping you fight off infections, including COVID-19.
Fermented foods include:
For more tips, check out this article on how to improve diet quality and protect against COVID-19 by the ZOE COVID Study team.
Foods to avoid
A diet that includes a lot of lower quality, unhealthy foods leaves less space for healthier choices. Try to cut down on these types of foods and swap them for healthier options that support your immune system and lower your chances of getting COVID-19.
1. Ultra-processed foods
These foods are highly processed and often contain added sugar, salt, fats, and additives. They are designed to be extra tasty but contain few valuable nutrients.
Scientists have found that people who eat a lot of ultra-processed foods are more likely to have excess weight and chronic health conditions like asthma, cancer, depression, heart disease, and type 2 diabetes.
Ultra-processed foods include store-bought bread, sweetened breakfast cereals, chocolate, and microwave meals.
Look for healthier alternatives, including wholemeal homemade or artisanal bread and plain breakfast cereal, such as steel-cut oats. Reach for vegetables, fruits, and nuts when you’re in the mood for a snack.
2. Refined grains
Refined grains, like white rice, white pasta, and all-purpose flour, don’t contain as many nutrients or fiber as their whole grain cousins.
Try swapping refined grains for those whole grain options that we list above.
3. Sweetened beverages
Sugar-sweetened drinks, including soda, iced tea, energy drinks, and frappuccinos, contain a lot of sugar and essentially no nutritional value.
Regularly drinking these is linked to a higher risk of developing chronic conditions like heart disease, gout, and type 2 diabetes.
Sugar-free drinks, such as diet soda, may not have the calorie impact of sugar-sweetened drinks, but some scientists are concerned about the effects of artificial sweeteners on our health.
Water is by far the healthiest option. The World Health Organisation (WHO) recommend staying hydrated by drinking plenty of water as part of a healthy diet during the COVID-19 pandemic.
What to eat if you have COVID-19
Your body loses a lot of water while fighting off an infection, particularly if you have a fever or if you experience diarrhea and vomiting. It’s important that you maintain your fluid levels if you have COVID-19.
Water is the best option, but hot drinks and those that are high in calories, such as smoothies and full-fat milk drinks, are also good choices.
You may not feel like eating much while you are sick. But your body needs energy to help you recover. Not eating enough can increase your risk of malnutrition, which will make it harder for your body to fight off infections and get better.
Eating smaller meals or snacks throughout the day may be easier than eating big meals.
Aim for foods that are high in protein, such as:
full-fat dairy or plant-based alternatives
nuts and seeds
Looking after your body by eating healthy foods can lower your chances of getting COVID-19, particularly severe COVID-19. It can also help you recover if you have COVID-19.
Vegetables, fruit, whole grains, oily fish, nuts and seeds, legumes, and fermented foods are all healthy options to support your immune system and your overall health.
ZOE’s research shows that eating these foods is important for your gut microbiome, which, in turn, contributes to your immune system and helps you fight off infections, including COVID-19.
If you want to discover more about how your gut microbiome supports your overall health, check out our Health Academy.
If you’re ready to find out which microbes are affecting your health and how you can modify your diet, try ZOE’s at-home test kit.
Common questions about fruits and vegetables. (n.d.).
COVID-19/Coronavirus — Advice for the general public (n.d.).
Dietary behaviors and incident COVID-19 in the UK Biobank. Nutrients. (2021).
Diet quality and risk and severity of COVID-19: a prospective cohort study. Gut. (2021).
#HealthyatHome: Healthy diet. (n.d.).
Legumes and pulses. (n.d.).
Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutrition, Prevention & Health. (2021).
Sugary drinks. (n.d.).
Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open. (2015).
Ultra-processed foods and excessive free sugar intake in the UK: a nationally representative cross-sectional study. BMJ Open. (2018).
Whole grains. (n.d.).
COVID-19: Jinsi ya Kuhifadhi Mazao Yako? Utafiti unaonyesha kuwa watu wanaokula vyakula vyenye afya na vyakula vyenye mimea ni chini ya uwezekano wa kupata COVID-19. Kula kwa njia hii pia inaweza kukusaidia kupona kama una virusi. Watafiti wa utafiti wa ZOE COVID-19 walipata kuwa watu waliokula vyakula vyenye ubora wa juu, vyenye virutubisho vya mimea, walikuwa na uwezekano mdogo wa kupata COVID-19 na uwezekano mdogo wa kupata COVID-19 kali ambayo inahitaji matibabu ya hospitali. Katika makala hii, unaweza kugundua nini utafiti wa hivi karibuni unasema juu ya uhusiano kati ya chakula na COVID-19, tafuta ni vyakula gani vya kula na kuepuka, na nini cha kula ikiwa una COVID-19. Kuongeza hatari ya COVID-19 kwa vyakula vya mimea: Kwa sasa, tu masomo machache yameangalia chakula ambacho watu hula na jinsi wanavyoweza kupata COVID-19. Hakuna chakula kimoja au aina moja ya lishe ambayo inaweza kukuzuia kabisa usipate virusi vya corona. Watafiti wamegundua uhusiano kati ya kile watu walikula na ikiwa walipata COVID-19. Kiwango cha msingi cha utafiti ni ubora wa chakula, ambayo ni njia ya kupima jinsi chakula kinavyotumiwa na mtu kinavyokuwa na afya. Watu waliokula vyakula vyenye afya zaidi walikuwa na uwezekano mdogo wa kuripoti kuwa na COVID-19 ikilinganishwa na wale waliokuwa na vyakula visivyo na afya. Pia walikuwa na uwezekano mdogo wa 40% wa kuwa na COVID-19 kali ambayo ilihitaji matibabu katika hospitali. Chakula chenye afya zaidi kilitia ndani vyakula vingi vya mimea, kama vile matunda, mboga, na nafaka nzima, lakini pia samaki wenye mafuta na vyakula vilivyokaushwa ambavyo ni vyema kwa afya ya matumbo. Vyakula hivyo ni muhimu kwa mfumo wako wa kinga, ambao hupambana na maambukizo. Utafiti mdogo pia umegundua uhusiano kati ya matumizi makubwa ya mboga na kahawa na kuwa na uwezekano mdogo wa kuwa na COVID-19, na pia uhusiano kati ya kula vyakula vya mimea au vyakula vya pescatarian na kuwa na uwezekano mdogo wa kuwa na COVID-19 ya wastani hadi kali. Kwa msaada wa utafiti wa ZOE, wanasayansi wa ZOE wamegundua aina 15 za vimelea vyema na 15 vya vibaya kupitia utafiti mkubwa wa aina yake, ukijumuisha lishe, upimaji wa microbiome, na tathmini ya afya ya cardiometabolic. Hizi "nzuri" na "mbaya" vijidudu kila mmoja ni kushikamana na "nzuri" na "mbaya" alama za afya. Baada ya kujua ni vimelea gani unavyo na vinavyopenda kula, unaweza kubadilisha lishe yako ili kuwalisha vimelea vyema na kuchochea ukuaji wao wakati ukizuia vimelea vibaya kuingilia. Unaweza kuchukua mtihani wa bure kujifunza jinsi ya kubadilisha mlo wako kulingana na microbiome yako ya kipekee kwa afya bora. Kuna ushahidi zaidi na zaidi kwamba kufuata lishe nzuri ambayo inajumuisha vyakula vingi vya mimea, kama matunda na mboga, inaweza kusaidia kupunguza uwezekano wa watu kupata COVID-19, haswa COVID-19 kali. Kuhifadhi chakula ultra-kusindika, nafaka refined, na vinywaji sukari kwa kiwango cha chini, na lengo kwa ajili ya mlo mbalimbali ambayo ni pamoja na mbalimbali ya vyakula kutoka makundi yafuatayo: Mboga ni kamili ya nyuzi, madini, na vitamini, ambayo kusaidia mfumo wako wa kinga na kukusaidia kupambana na magonjwa. Unaweza kuongeza mboga kwenye mlo wako kwa njia nyingi. Lengo ni kuwa na aina mbalimbali za mboga katika juma lote, ambazo zaweza kutia ndani mboga safi na zilizogandishwa. Unaweza pia kula mboga zilizotengenezwa kwa makopo, lakini tafuta bidhaa ambazo hazina sukari na chumvi nyingi. Mboga inaweza kuwa sehemu kuu ya chakula chako, kama vile supu, kabichi iliyooka, au mahindi. Njia nyingine ya kuongeza mboga katika chakula chako ni kwa kuzipaka vipande vidogo na kuzichanganya na viungo vingine. Chunguza jinsi unavyoweza kuongeza mboga katika mlo wako. Matunda yote ni tamu na yana virutubisho vingi vyenye afya, kutia ndani vitamini na nyuzinyuzi. Jaribu kuanza siku yako na matunda yaliyokatwa katika nafaka yako au kwa mboga, na ufikie apple au ndizi kama vitafunio kati ya chakula. Tafuta matunda ya msimu ambayo yanapatikana safi katika eneo lako au chagua matunda yaliyohifadhiwa au yaliyohifadhiwa, ukitafuta bidhaa ambazo zina sukari na chumvi kidogo. 3. Uwe na mtazamo wa kweli Mbegu nzima, ikiwa ni pamoja na mchele wa kahawia na pasta ya nafaka nzima, ina sehemu zote tatu za nafaka: bran, endosperm, na kiini. Hilo ni kinyume na nafaka zilizosafishwa, ambazo hutengenezwa ili kuondoa magugu na vijidudu. Kuna virutubisho vingi katika bran na germ, kama vile nyuzi, mafuta yenye afya, madini, na vitamini, ambayo unaweza kupata tu kwa kula nafaka nzima. Mbali na pasta ya unga mzima na mchele wa kahawia, kuna chaguzi nyingine nyingi za nafaka nzima: Jaribu kubadilisha unga wa kawaida wa matumizi yote kwa unga wa spelt wakati wa kuoka. Pia, badala ya mchele mweupe, chukua mchele wa kijani au mchele wa mwituni wakati wa kupika ili uongeze kiasi cha nafaka unachokula. 4. Uwe na uhakika Samaki wenye mafuta ni aina ya samaki wenye mafuta ya omega-3 ambayo ni muhimu kwa afya ya binadamu. Mbali na mafuta haya yenye afya, samaki pia wana vyanzo vingine muhimu vya lishe, ikiwa ni pamoja na iodini, chuma, seleniamu, vitamini B2, vitamini D, na zinki. Baadhi ya samaki wenye afya bora ni samaki aina ya trout, sardini, anchovies, na herring. Kuoka, kuchoma, kuchoma, na kuoka samaki ni njia nzuri za kutayarisha samaki wa aina hii, lakini unaweza pia kujaribu samaki wa makopo, wa mchuzi, au wa chachu. 5. Uwe na mtazamo mzuri. Nuts na mbegu zina mafuta na virutubisho kama vile antioxidants, fiber, minerals, na vitamini. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pistachios, na walnuts zote hufanya vitafunio rahisi na ni rahisi kuleta juu ya kwenda. Jaribu kula karanga zilizokatwa wakati wa kiamsha kinywa au katika saladi wakati wa chakula cha mchana, lakini punguza kiasi cha karanga zilizokaangwa au zilizohifadhiwa chumvi unazokula. Mimea ya mboga - kama vile maharagwe, maharagwe, ndizi, na maharagwe - ni chanzo kizuri cha nyuzi na protini. Wataalamu wamegundua kuwa kuongeza mboga katika chakula chao kunaweza kupunguza hatari ya mtu kupata magonjwa ya moyo na ugonjwa wa kisukari aina ya 2. Jaribu kubadilisha baadhi ya nyama katika mchuzi wa bolognese kwa ndizi au kuongeza chickpeas kwenye saladi na supu. Matoleo ya makopo ni nzuri kama huna muda wa kupika mboga kutoka mwanzo, lakini tafuta matoleo ambayo ni chini ya chumvi na sukari. 7. Uwe na mtazamo gani? Vyakula vilivyokaushwa ni muhimu kwa utumbo wako. Kwa hivyo, kwa kuongeza idadi na utofauti wa mabilioni ya vijidudu, unaweza kuunda microbiome ya matumbo. Microbiome ya matumbo yenye afya inasaidia mfumo wako wa kinga, ikikusaidia kupambana na maambukizi, ikiwa ni pamoja na COVID-19. Kwa vidokezo zaidi, angalia makala hii juu ya jinsi ya kuboresha ubora wa lishe na kujilinda dhidi ya COVID-19 na timu ya utafiti wa ZOE COVID. Chakula cha kuepuka: Chakula ambacho kina vyakula vingi visivyo na ubora wa hali ya chini, vyakula visivyo na afya, huondoa nafasi ya kuchagua vyakula vyenye afya. Jaribu kupunguza aina hizi za chakula na uibadilishe na chaguzi zenye afya ambazo zinaunga mkono mfumo wako wa kinga na kupunguza nafasi yako ya kupata COVID-19. 1. Uwe na mtazamo wa kweli Vyakula hivyo vimefanyiwa kazi sana na mara nyingi vina sukari, chumvi, mafuta, na viambatisho. Zimetengenezwa ziwe zenye ladha nzuri sana lakini hazina virutubisho vya thamani. Wataalamu wa afya wamegundua kuwa watu wanaokula vyakula vingi vya hali ya juu wana uwezekano mkubwa wa kuwa na uzito wa ziada na hali za afya kama vile pumu, kansa, unyogovu, ugonjwa wa moyo na ugonjwa wa kisukari wa aina ya 2. Vyakula vilivyotengenezwa kwa njia ya hali ya juu vinatia ndani mkate ulionunuliwa dukani, nafaka za kiamsha-kinywa zenye sukari, chokoleti, na vyakula vya microwave. Tafuta vyakula vyenye afya, kama vile mkate wa nyumbani au mkate wa nyumbani na nafaka ya kiamsha-kinywa, kama vile shayiri iliyokatwa kwa chuma. Fanya hivyo unapokuwa na hamu ya kula mboga, matunda, na karanga. 2. Uwezekano wa kupata Mbegu zilizosafishwa Mbegu zilizosafishwa, kama mchele mweupe, pasta nyeupe, na unga wa matumizi yote, hazina virutubisho au nyuzi nyingi kama binamu zao za nafaka nzima. Jaribu kubadilisha nafaka zilizosafishwa kwa zile mbinu za nafaka nzima ambazo tumetaja hapo juu. 3. Uwe na mtazamo wa kweli Vinywaji vyenye sukari, kama vile soda, chai ya barafu, vinywaji vyenye nishati, na frappuccinos, vina sukari nyingi na hazina thamani ya lishe. Kunywa pombe kwa ukawaida kunahusisha hatari kubwa ya kuugua magonjwa ya moyo, ugonjwa wa moyo, ugonjwa wa kisukari na ugonjwa wa kisukari wa aina ya 2. Vinywaji visivyo na sukari, kama vile soda ya lishe, vinaweza kuwa na athari ya kalori ya vinywaji vyenye sukari, lakini wanasayansi wengine wana wasiwasi juu ya athari za vitamu vya bandia kwa afya yetu. Maji ndiyo njia bora zaidi ya afya. Shirika la Afya Duniani (WHO) linapendekeza kukaa na maji kwa kunywa maji mengi kama sehemu ya lishe yenye afya wakati wa janga la COVID-19. Ikiwa una COVID-19, mwili wako hupoteza maji mengi wakati wa kupambana na maambukizo, haswa ikiwa una homa au ikiwa una mkojo na kutapika. Ni muhimu kudumisha kiwango cha maji yako ikiwa una COVID-19. Maji ni chaguo bora, lakini vinywaji moto na vile vyenye kalori nyingi, kama vile smoothies na vinywaji vya maziwa yenye mafuta mengi, pia ni chaguo zuri. Huenda usipendezwe kula sana unapokuwa mgonjwa. Lakini mwili wako unahitaji nishati ili kukusaidia kupona. Ukosefu wa chakula cha kutosha unaweza kuongeza hatari ya utapiamlo, ambayo itafanya iwe vigumu kwa mwili wako kupambana na maambukizi na kupata bora. Kula chakula kidogo au vitafunio wakati wa mchana kunaweza kuwa rahisi kuliko kula chakula kikubwa. Kwa hivyo, kwa sababu ya viwango vya juu vya protini, bidhaa za maziwa zenye mafuta au mbadala za mimea, karanga na mbegu, unahitaji kuzingatia kwamba kula vyakula vyenye afya kunaweza kupunguza uwezekano wa kupata COVID-19, haswa COVID-19 kali. Pia inaweza kukusaidia kupona ikiwa una COVID-19. Mboga, matunda, nafaka nzima, samaki wenye mafuta, karanga na mbegu, mboga, na vyakula vilivyokaushwa ni chaguzi zote zenye afya za kuunga mkono mfumo wako wa kinga na afya yako kwa ujumla. Utafiti wa Zoe unaonyesha kuwa kula vyakula hivi ni muhimu kwa microbiome yako ya matumbo, ambayo, kwa upande wake, inachangia mfumo wako wa kinga na kukusaidia kupambana na maambukizi, pamoja na COVID-19. Ikiwa unataka kujua zaidi juu ya jinsi microbiome yako ya matumbo inasaidia afya yako ya jumla, angalia Chuo chetu cha Afya. Ikiwa uko tayari kujua ni vimelea gani vinavyoathiri afya yako na jinsi unavyoweza kurekebisha lishe yako, jaribu kitanda cha mtihani cha ZOE nyumbani. Maswali ya kawaida kuhusu matunda na mboga (N.d.). COVID-19: Ujumbe kwa umma kwa ujumla Utamaduni wa chakula na tukio la COVID-19 katika Biobank ya Uingereza Vyakula vinavyolisha. (2021) Ubora wa chakula na hatari na ukali wa COVID-19: utafiti wa kikundi cha watarajiwa Uyoyo. (2021) #HealthyHome: Chakula cha afya. (N.d.). Mboga na mboga. (N.d.). Chakula cha mimea, chakula cha pescatarian na ukali wa COVID-19: utafiti wa kesi ya kudhibiti kulingana na idadi ya watu katika nchi sita. BMJ lishe, kuzuia na afya (2021) Vinywaji vyenye sukari. (N.d.). Chakula cha Ultra-processed na sukari iliyoongezwa katika chakula cha Marekani: ushahidi kutoka kwa utafiti wa msalaba wa kitaifa wa kitaifa. BMJ Open (2015). Chakula cha Ultra-processed na ulaji wa sukari ya bure nchini Uingereza: utafiti wa kitaifa wa msalaba. BMJ Open (2018). Mbegu kamili. (N.d.).