Sunday, November 28

Covid-19: a cup of coffee a day reduces the risk by 10%

Photo: Frame Harirak on Unsplash / Unsplash

Great news is coming for coffee lovers: According to a study by researchers at Northwestern University, Drinking one cup of coffee a day can lower your chances of getting COVID-19. Specifically, the researchers point out that the simple habit of drinking one or more cups of coffee a day can reduce the risk of contracting Covid-19 by up to 10%If we add to this the benefits of following a healthy, plant-based diet, the results will be quite flattering!

It is true that at this point it is no surprise to say that coffee is not only one of the most powerful natural stimulants, it is a great ally to improve health in many aspects. Much of its medicinal virtues are related to its powerful antioxidants which benefits cardiovascular health, protects the liver and heart, reduces the risk of chronic diseases such as diabetes, obesity and certain types of cancer. It has also been positioned as a great ally to benefit weight loss, accelerate metabolism and enhance the burning of body fat.

According to the study, compared to people who do not drink coffee, those who consume a daily dose of black coffee are less likely to suffer a serious COVID-19 infection. Among the main reasons is that coffee consumption correlates favorably with inflammatory biomarkers such as CRP, interleukin-6 (IL-6) and tumor necrosis factor I (TNF-I), which are also associated with the severity and mortality of Covid-19. Another relevant aspect of the study is from Northwestern University, is that coffee consumption is also associated with a lower risk of pneumonia in the elderly. While they note that much research work remains to be done, a plausible immunoprotective effect of coffee against Covid-19.

What did the study consist of? Among the most relevant data about the study, without a doubt is the large sample, since data from 40,000 adults in the UK Biobank were evaluated. The study analyzed the correlation between dietary routine and COVID-19 infection. In such a way that very forceful discoveries were also made about how eating habits are directly related to the development of the disease. Ultimately we are what we eat and the responsiveness of the immune system depends entirely on the quality of nutrients we consume. Therefore the study also suggests that eat more vegetables and less processed meat it is the best dietary strategy to reduce the risk of contracting COVID-19.

The researchers and scientists who participated in the study agree that the results of the study support the hypothesis that nutritional factors can influence different aspects of the immune system and, therefore, in susceptibility to COVID-19. Although the pandemic is giving way more and more, we cannot lower our guard, infections are still present and new strains are the order of the day.

That is why I eat fundamental part of the prevention strategy headed by emblematic health organizations worldwide, just as it is important to apply the vaccine; is just as relevant promote adherence to certain nutritional behaviors. Such is the specific case of increasing the consumption of fruits and vegetables, avoiding processed foods and fast foods, as well as red and processed meats. Betting on a healthy lifestyle, with a comprehensive diet, doing physical activity, managing stress and sleeping well, are additional tools to the existing COVID-19 protection guidelines for limit the spread of this virus. Based on this, we take the opportunity to recap four of the basic dietary measures to reduce the risk of infection and strengthen the immune system:

1. Bet on a comprehensive diet rich in fiber

It’s essential eat in a balanced way from all food groups: Whole grains like wheat, corn, and rice, legumes like lentils and beans, lots of fresh fruits and vegetables, with good sources of animal-based protein (for example, meat, fish, eggs, and milk). Also important bet on the consumption of whole grain products such as corn, millet, oats, wheat, and brown rice; They are very rich in fiber that is associated with great benefits to promote weight loss, improve digestive and cardiovascular health.

2. Limit your sugar intake

The excessive consumption of sugar is considered one of the most dangerous habits for health, since it usually causes a long list of chronic diseases. It is one of the main causes of obesity, it can cause diabetes, insulin resistance, inflammation, mental and cardiovascular health problems. It can also increase the risk of cancer. Therefore it is important to control sugar consumption, which is in a long list of processed foods such as sweets, desserts, soft drinks, sugary drinks, fruit juices, energy drinks, tea and some dairy products. Bet on the consumption of fresh fruits, low-fat yogurt, pure chocolate and leave the desserts for special occasions and in small portions.

3. Avoid excess salt

Salt is one of the main depressants of the immune system and it makes us more prone to suffer from all kinds of diseases. It is essential to avoid all types of processed foods, fast foods, canned goods, sauces and condiments, they shine for their high sodium content and they cause us to exceed the requirements per day by much. The recommendations established by the World Health Organization (WHO) advise limiting salt intake to 5 grams (equivalent to a teaspoon) per day, cook at home and use spices as a condiment.

4. Increase the consumption of healthy fats

It is well known that excessive consumption of saturated fat is associated with multiple health problems such as obesity, heart disease and fatty liver. However betting on the consumption of healthy fats is essential to guarantee adequate nutrition and above all it plays an essential role in a strong immune system. Bet on the consumption of olive oil, soy or corn, avocado and nuts. Choose white meats like poultry and fish, which are generally lower in fat than red meats; and limit your consumption of processed meats. Select low-fat or reduced-fat versions of milk and dairy products. Avoid processed, baked, and fried foods that contain industrially produced trans fats.

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