Busting Nutrition Myths Surrounding COVID-19
First, it was hand sanitizer, disinfectant, and toilet paper. Then pasta, rice, and canned goods. Now, you may be hearing about the surge in vitamin sales or celebrities raving about revolutionary immune-boosting diets. As COVID-19 cases continue to rise, so does our obsession with diet and nutrition in fighting infection.
But what is really true? Can a single food or nutrient prevent or cure COVID-19? With so much hype comes even more misinformation. In this post, we will address common nutrition myths surrounding COVID-19.
MYTH: Eating Garlic Prevents COVID-19
Garlic is a healthy food with some antimicrobial properties. However, there is no evidence to suggest that eating garlic can protect against COVID-19. Including garlic in your diet, along with a variety of vegetables, fruits, whole grains, and protein-rich foods, is beneficial for overall health but not a specific defense against the virus.
MYTH: Vitamin C Cures COVID-19
Vitamin C helps maintain healthy cells, skin, blood vessels, bones, and cartilage, and assists in wound healing. While some studies have found that vitamin C can lessen the severity of colds and flus, this is still debated. Currently, there is no scientific evidence to suggest that vitamin C can help cure or prevent COVID-19. Researchers in Wuhan are conducting a study to determine if vitamin C can improve the severity and duration of COVID-19, but results are still pending.
Vitamin C is found in fruits and vegetables such as oranges, strawberries, bell peppers, and broccoli. Including these in a balanced diet will typically provide all the vitamin C you need.
MYTH: Supplements and Multivitamins Protect Against COVID-19
Supplements and multivitamins are generally needed only if you have a nutrient deficiency or increased nutrient requirements, such as during pregnancy. If you are consuming adequate nutrients through your diet, taking supplements or multivitamins will not prevent you from contracting COVID-19. The best approach is to focus on a balanced diet rich in essential nutrients.
MYTH: A Ketogenic Diet Will Protect You Against COVID-19
The Ketogenic Diet is a low carbohydrate, high fat diet that puts the body into a metabolic state called ketosis, encouraging the body to burn fat for energy. There is no evidence to suggest that the Ketogenic Diet or ketosis can prevent infections like COVID-19. The diet is very restrictive and may be difficult to follow during the pandemic due to reduced access to groceries and fresh foods.
Carbohydrates are important for energy and brain function. Include whole-grain products (bread, cereal, oats), starchy vegetables (sweet potatoes, corn, peas), legumes, fruit, and dairy products regularly in your diet. Carbohydrates are also found in processed foods such as chips, cakes, sweets, ice cream, and soft drinks. While we can enjoy these foods in moderation, excessive intake can lead to weight gain.
MYTH: Drinking Warm Water Kills COVID-19
The temperature of the liquids we consume does not affect our likelihood of contracting COVID-19. Consuming warm or hot drinks will not kill the virus. Similarly, drinking cold beverages and eating ice cream do not increase your risk of infection.
It is, however, important to drink plenty of water and stay hydrated. Water makes up the majority of our bodily fluids and is used by the body in many important functions such as temperature regulation. Ensure you are consistently drinking water throughout the day, and remember that your body needs more water when you are physically active or have a fever.
The Truth About Diet and COVID-19
Unfortunately, no single food, nutrient, or supplement guarantees protection against COVID-19. Eating a balanced, healthy diet consisting of a wide range of fruits, vegetables, whole grains, and protein-rich foods, along with regular exercise and sufficient sleep, can help support your immune system and overall health. As there is no magic pill, it is important to continue taking preventative actions against COVID-19, including hand-washing, good hygiene, and social distancing.
Additional Research and Insights
Zinc and Immune Function: Zinc plays a vital role in immune function. While it won’t prevent COVID-19, maintaining adequate zinc levels can help support the immune system. Good dietary sources include meat, shellfish, legumes, seeds, and nuts.
Probiotics and Gut Health: A healthy gut microbiome can influence immune response. Probiotics found in yogurt, kefir, and fermented foods can support gut health, though they are not a cure for COVID-19.
Vitamin D: Some studies suggest that vitamin D may help in regulating the immune response. While more research is needed, maintaining adequate vitamin D levels through sunlight exposure and dietary sources like fatty fish and fortified foods can be beneficial.
Conclusion
In these uncertain times, focusing on a balanced diet and healthy lifestyle is your best defense in supporting your immune system. Stay informed through reliable sources and consult with healthcare professionals for personalized advice. Remember, prevention through hygiene and social measures remains crucial in the fight against COVID-19.
