The Mediterranean diet strengthens the immune system through a mix of good habits, not just food. The effects of this lifestyle, which became an intangible cultural heritage of humanity in 2010, are traced by a study (Trajkovska Petkoska and Trajkovska-Broach, 2021) published at the height of the Covid-19 pandemic.
The Mediterranean diet friendly to the immune system
The research authors of the study recall that human health and overall well-being are strongly influenced by an individual’s diet, lifestyle, age and genetics. But also by its response to stress, pathogens and environmental pollution, dictated mainly by the immune system.
The immune system, in turn, is highly dependent on the condition of the gut microbiota, that is, the community do microorganisms that populate the gut and through the same communicates with the brain(brain-gut axis).
The crucial role of the Mediterranean diet is soon made clear. ‘Rich in valuable phytonutrients, such as vitamins, minerals, dietary fiber and antioxidant polyphenols, along with the social aspects of the diet, it could help build a healthy gut and a strong immune system.’
Maintaining a ‘Mediterranean’ gut
The invasion of ultra-processed foods with unbalanced nutritional profiles (HFSS, High in Fats, Sugars and Sodium) has unfortunately tarnished the style of the Mediterranean diet in the very countries of origin.
The pattern of the Mediterranean diet, moreover, in itself is very simple. Foods are classified according to frequency of consumption and healthfulness.
The benefits are more pronounced in organic foods, as the scientific evidence also shows by virtue of the absence of synthetic pesticide residues, which are instead very likely in non-organic products, as we have seen, as well as residual traces of antibiotics in animal products (a factor contributing to the deadly antimicrobial resistance).
Menu for a ‘Mediterranean gut’
The classic menu of the Mediterranean diet, in its variety related to the availability of fresh seasonal foods, is based on a few simple criteria.
Plenty of vegetables
Fruits and vegetables, whole grains, nuts, legumes and seeds should make up the largest portion of the daily diet.
The complex mixtures of phytocompounds found in plants-that is, in roots, seeds, leaves, flowers, and fruits-give them a unique color, smell, and taste, as well as determine their bioactivities and bioavailability in the gut.
To ensure a broad spectrum of protective phytocompounds, it is recommended to consume a variety of ‘bright colors and textures,’ that is, a rainbow of colorful fresh vegetables and fruits.
Vegetables are important sources of polyphenolic compounds (i.e., flavonols, flavones, stilbenes, etc.), dietary fiber, vitamins A, C, K, E, B6, folate, copper, potassium, magnesium, iron, and choline, among many others. And these phytochemicals have been shown to have antimicrobial, anti-inflammatory and antioxidant activities within the body. (2)
In addition, the richness of
dietary fiber
of the plants promotes a sense of satiety, which is helpful for the gut, digestion and maintenance of a normal weight.
Food of animal origin
Fish, poultry, eggs, fermented dairy products (yogurt, cheese, etc.) should be alternated to consume each a couple of times a week.
Processed red meats, such as cured meats and other red meat processing, should be limited, considered as an exception to the rule. The recent FAO report also reiterates the need to limit consumption.
Refined sugars
Cakes, pastries, snacks and other products with added sugars are at the top of the food pyramid. It is recommended to reduce consumption in quantity and frequency, no more than once to twice a week, perhaps at convivial lunches or on holidays.
Consumption of added sugars negatively affects health and should be minimized, EFSA concluded in the scientific opinion published on 2/28/22.
Beverages
Constant hydration should be pursued, consuming plenty of water, fruit juices and herbal teas, with no added sugars. This study also considers the hypothesis of moderate consumption of red wine, at mealtimes, in spite of solid scientific literature of a different opinion.
The extra virgin olive oil
Extra virgin olive oil (EVOO) is the hallmark of the Mediterranean diet. Consumed raw (or possibly cooked gently, so as not to compromise its nutritional qualities) it is also an ideal base for preparing typical onion- or garlic- and tomato-based sauces (rich in bioavailable lycopene and protective against hypertension, when cooked).
The composition of fatty acids (particularly monounsaturated fatty acids, MUFA) and the richness and variety of bioavailable polyphenols(to a greater extent in organic) give EVOO protective health benefits.
Extra virgin olive oil is one of the most studied oils. It is related to prolonging life expectancy and reducing the risks of many age-related degenerative diseases, as well as positively influencing blood lipid profiles (‘bad’ cholesterol, LDL, and triglycerides) And it is inversely associated with the risk of several types of cancer and cardiovascular disease.
Junk-food breaks down immune defenses
All foods typical of the Mediterranean diet provide various nutrients, such as vitamins (A, B6, B12, C, D, E and folates), trace elements (including zinc, iron, selenium, magnesium and copper) and Omega-3 fatty acids, which also play an important and complementary role in supporting the immune system.
Ultra-processed foods with excessive contents of salt, sugar and fat(junk food), conversely, stimulate the inflammatory processes underlying obesity, diabetes, cardiovascular disease, depression, Alzheimer’s disease and some cancers, which originate in the very gut and progress as a result of long-term inflammation.
In Europe, 68% of baby food is junk food. And their consumption by young people is promoted by irresponsible industrial giants through perverse techniques such as so-called influencer marketing on social networks, as we vainly denounced to the Antitrust Authority.
Beyond meals, beneficial sociability and rest
Also crucial to strengthening the immune system is the lifestyle traditionally associated with the Mediterranean diet.
Get enough rest, that is, sleep well and rest during the day (when possible). Carry out daily physical exercises, cultivate leisure time with social relational activities, eat in company. And again, managing anxiety and stress and maintaining a positive, optimistic mindset are all linked with positive effects on the gut microbiota and thus on immunity.
In fact, the Mediterranean diet is defined by UNESCO as ‘a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, farming, preserving, processing, cooking and, in particular, sharing and eating food.’
A sustainable food system
A far from marginal aspect is also the sustainability of the food system on which the Mediterranean diet is based.
‘It is a healthy diet that encompasses the basic pillars of sustainability (environment, society and economy) and is in line with the 17 Sustainable Development Goals (UN, 2015),’ note the study authors.
On this premise, the biological system is the essential substrate for the purpose. Growing without the use of synthetic pesticides and herbicides, protecting biodiversity, soil, and water, and protecting animal welfare on farms is the only way to healthy and sustainable food, for people and the environment.
Marta Strinati
Notes
(1) Trajkovska Petkoska, A., Trajkovska-Broach, A. (2021). Mediterranean Diet. A Healthy Dietary Pattern and Lifestyle for Strong Immunity. In: Agarwal, P., Nieto, J.J., Ruzhansky, M., Torres, D.F.M. (eds) Analysis of Infectious Disease Problems (Covid-19) and Their Global Impact. Infosys Science Foundation Series (). Springer, Singapore. https://doi.org/10.1007/978-981-16-2450-6_13
(2) Oxidative stress is the result of the generation of oxidative species (free radicals, reactive oxygen and reactive nitrogen species) in the body. It is usually triggered by unhealthy diets and external factors, such as smoking, pollution, chemicals, drugs and UV rays. Oxidative stress causes structural and functional damage to the body’s major biomolecules, including DNA, lipids, and proteins. It is implicated in the pathogenesis of many chronic degenerative diseases, inflammation, neurodegenerative disorders, and aging processes.
Professional journalist since January 1995, he has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and periodicals (NumeroUno, Il Salvagente). She is the author of journalistic surveys on food, she has published the book "Reading labels to know what we eat".
