Mediterranean Diet—A Healthy Dietary Pattern and Lifestyle for Strong Immunity

Abstract

The human health and the overall well-being are greatly affected by the individual’s diet, lifestyle, age, and genetics, as well as the individual’s response to stress, pathogens, and environmental pollution, which is mainly dictated by the immune system. A healthy gut microbiota plays a crucial role in the development and maintaining a healthy immune system. Numerous studies have shown that nutrients including vitamins, such as A, B6, B12, C, D, E, folate, and trace elements, such as zinc, iron, selenium, magnesium, and copper, and omega-3 fatty acids are complementary in maintaining a strong immune system. Besides nutrition, a healthy lifestyle including successful management of stress and anxiety, adequate sleep and rest, and physical activity are also crucial for boosting the immune system. A strong immune system would effectively respond to the attacks of pathogens (viruses, bacteria), such as the current coronavirus disease (Covid-19). The Mediterranean way of living seems an optimal dietary pattern and a lifestyle that could help in maintaining a healthy and diverse gut microbiota and thus strong immunity. Mediterranean diet is mainly a plant-based dietary pattern, which emphasizes consumption of fruits, vegetables, whole grains, nuts, legumes, and seeds followed by moderate consumption of fish, poultry, fermented dairy products, and extra virgin olive oil as a main source of healthy fats, while the use of processed red meat products and refined sugars is low. Plenty of water, fruit juices, and herb teas are also consumed with frequent, but moderate consumption of red wine usually with the meals. Taking rests, daily physical exercises, leisure, and social activities and be a part of the community are also common features of the Mediterranean lifestyle. Therefore, the Mediterranean diet rich in valuable phytonutrients, such as vitamins, minerals, dietary fibers, and antioxidant polyphenols, along with social aspects of the diet could help building a healthy gut and a strong immune system to effectively respond to the Covid-19 pandemic.