Jeffrey Salazar
The Mediterranean diet emphasizes plant-based foods and healthy fats, including vegetables, fruits, whole grains, seeds, and olive oil. It recommends limiting added sugars, refined carbohydrates, highly processed foods, and fatty or processed meats. Vitamin B12, crucial for DNA production and neurological function, is primarily found in animal products, especially meat, dairy, and eggs. While B12 deficiency is rare in the US, it is more likely for those following a vegan diet or having certain medical conditions. The Mediterranean diet, with its emphasis on plant-based sources, may offer limited B12 sources compared to the American diet, which traditionally includes more animal products.
| Characteristics | Values |
|---|---|
| Mediterranean diet | Emphasizes plant-based foods and healthy fats like olive oil. Includes veggies, fruits, whole grains, seeds, legumes, nuts, beans, and fish. |
| American diet | Includes meat, fish, and dairy products, which are sources of vitamin B12. |
| Vitamin B12 sources | Lamb liver, lamb kidneys, clams, trout, salmon, eggs, fortified cereals, fortified non-dairy milk, nutritional yeast, fortified snack bars, fortified breads. |
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What You'll Learn
Mediterranean diet food groups
The Mediterranean diet is inspired by the traditional foods of countries bordering the Mediterranean Sea, such as France, Spain, Greece, and Italy. It is a way of eating that emphasizes plant-based foods and healthy fats.
There are no strict rules regarding what is allowed and what is not. Instead, the Mediterranean diet encourages the consumption of certain foods and the limitation of others. Here is a list of food groups that are typically included in the Mediterranean diet:
- Vegetables: The diet includes a variety of colourful veggies, such as tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.
- Fruits: Common fruits in this diet include apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches.
- Whole grains: Examples include whole wheat pita bread, buckwheat, and chia seeds.
- Healthy fats: Extra virgin olive oil is a key component of the Mediterranean diet. Avocados are also encouraged.
- Legumes: Lentils and beans are good sources of plant-based protein.
- Nuts and seeds: Examples include crunchy seeds, sunflower seeds, and nuts, which are a good source of protein for vegetarians.
- Dairy: Greek yogurt and cheese are consumed in moderation.
- Seafood: The Mediterranean diet includes moderate consumption of fish and other seafood, such as tuna and trout.
- Herbs and spices: Herbs like parsley are commonly used, and a low to moderate amount of red wine is also consumed with meals.
The Mediterranean diet limits the consumption of certain food groups:
- Added sugars: This includes bakery goods, ice cream, granola bars, and fruit juices with added sugar.
- Alcohol: While red wine is consumed in moderation, beer and liquor are limited.
- Highly processed foods: Fast food, convenience meals, and processed meats are avoided.
- Refined carbohydrates: White bread and white rice are replaced with whole grains.
- High-sodium foods: The diet encourages limiting foods with high sodium content.
- Fatty meats: Red meat and fatty meat products are consumed sparingly.
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American diet food groups
The Standard American Diet (SAD) is characterised by the consumption of ultra-processed foods, added sugar, fat, and sodium. SAD is considered unhealthy and is associated with damaging health consequences for both adults and children. The average daily calorie intake for Americans is 2,390 kcal, with some estimates suggesting it could be as high as 3,680 kcal. This is significantly higher than the recommended daily intake of 1,600–2,000 kcal for women and 2,000–2,600 kcal for men.
The American diet is typically rich in red meat, dairy products, processed and artificially sweetened foods, and salt. It includes a high proportion of fast food, with about 75% of restaurant meals in the US being from fast-food restaurants. Hamburgers, French fries, poultry, and soft drinks are common menu items. Americans also consume excessive amounts of added sugars, with 89% consuming more sodium than recommended.
The diet lacks adequate consumption of certain food groups, particularly fruits, vegetables, whole grains, and low-fat dairy. This results in shortfalls of key nutrients such as calcium, vitamin D, fibre, and potassium. Whole grains, for example, should make up over half of total grain consumption, but 85.3% of cereals consumed by Americans are made with refined grains, which have lower nutritional value.
In comparison to the Mediterranean diet, the American diet contains fewer plant-based foods and healthy fats. The Mediterranean diet emphasises the consumption of vegetables, fruits, whole grains, and extra virgin olive oil, while limiting red meat and sweets. It encourages a variety of colourful veggies, crunchy seeds, and healthy fats.
Vitamin B12, which is mainly found in animal products, is another important nutrient to consider. While vitamin B12 deficiency is rare in the US, it can occur due to dietary choices, such as following a strict vegan diet. Fortified foods, such as cereals, and supplements can help address this deficiency.
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B12-rich foods in the Mediterranean diet
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is not a restrictive diet but rather encourages eating more of certain foods and limiting others. The diet includes colourful vegetables, fruits, whole grains, seeds, beans, lentils, nuts, and extra virgin olive oil. It also includes a moderate amount of natural cheese and yoghurt, poultry, fish, and wine. Red meat, sweets, sugary drinks, and butter are limited.
Vitamin B12 is mainly found in animal products, especially meat and dairy products. Organ meats, such as liver and kidneys, are very high in vitamin B12. A 3.5-ounce (100-gram) serving of lamb liver provides 3,571% of the Daily Value (DV) for vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving. Other good sources of vitamin B12 include beef, sardines, clams, and dairy products like cheese and milk.
The Mediterranean diet includes some animal products, such as cheese, yoghurt, poultry, and fish. These foods can provide some vitamin B12. However, the diet is primarily plant-based, and plant-derived foods do not contain adequate amounts of vitamin B12. Therefore, those following a strict Mediterranean diet may need to include alternative sources of vitamin B12, such as fortified foods or supplements. Fortified cereals and nutritional yeast are good options for vegetarians and vegans.
In summary, while the Mediterranean diet includes some B12-rich foods, such as cheese, yoghurt, poultry, and fish, it may not provide sufficient amounts of vitamin B12 due to its emphasis on plant-based sources. Those following the Mediterranean diet may need to include fortified foods or supplements to ensure adequate vitamin B12 intake.
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B12-rich foods in the American diet
The American diet typically includes a variety of foods, and certain choices are particularly rich in vitamin B12. This essential nutrient is naturally found in animal products and is added to some fortified foods.
Meat and dairy products are significant sources of vitamin B12. Red meat, including beef, pork, veal, and lamb, contains vitamin B12, especially in their livers and kidneys. For instance, a lean beef steak can provide 6.9 micrograms of vitamin B12. Organ meats, such as lamb liver, are exceptionally rich in this nutrient, offering 3,571% of the Daily Value (DV) in a 3.5-ounce serving. Lamb kidneys are also a good source, providing about 3,000% of the DV in the same serving size.
In addition to red meat, poultry sources like chicken and turkey also contain some vitamin B12. Fish is another excellent source, particularly sardines and salmon. Salmon is well-known for its high concentration of omega-3 fatty acids, and it also provides 208% of the DV for vitamin B12 in a half fillet (178 grams) serving.
Dairy products, including milk, cheese, and eggs, are also good sources of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV for vitamin B12. Eggs, specifically egg yolks, have higher levels of vitamin B12 and are easier for the body to absorb than egg whites, so consuming whole eggs is recommended. Two large eggs supply about 46% of the DV for this nutrient.
For those following a vegan or vegetarian diet, it is important to pay attention to vitamin B12 intake. Fortified foods, including cereals and nutritional yeast, can be good sources of vitamin B12. Additionally, some plant-based sources like fermented foods and seaweed contain small amounts of vitamin B12 due to their exposure to bacteria.
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Health risks of B12 deficiency
Vitamin B12 is an important nutrient that helps the body make red blood cells and DNA, the genetic material found in all cells. It also helps keep nerve cells healthy. B12 is naturally found in animal products, such as meat, dairy, and eggs, or in fortified foods and supplements. A vitamin B12 deficiency can occur when the body is not getting enough or not absorbing enough vitamin B12 from food.
Vitamin B12 deficiency can lead to physical, neurological, and psychological problems. Physically, a deficiency can cause hair loss and discolouration of the nails. It can also lead to anaemia, a condition in which the body does not have enough healthy red blood cells to carry oxygen to all parts of the body. Anaemia can cause symptoms such as weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and increased heart rate. In rare cases, a B12 deficiency can lead to optic neuropathy, which damages the optic nerve and can cause gradual vision loss and blind spots.
Neurological problems associated with B12 deficiency can include severe neurological issues, including permanent nerve damage. Additionally, psychological symptoms of vitamin B12 deficiency can include feelings of depression and irritability, as well as changes in behaviour.
Those at risk of developing vitamin B12 deficiency include people over 75, those with digestive disorders such as Crohn's disease or celiac disease, those following a strict vegan or vegetarian diet, and those taking certain medications such as metformin or proton pump inhibitors.
If you think you may have a vitamin B12 deficiency, it is important to consult a healthcare professional. Treatment for vitamin B12 deficiency may include dietary changes, such as increasing consumption of animal products or fortified foods, or taking vitamin B12 supplements. In some cases, vitamin B12 injections may be recommended.
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Frequently asked questions
Vitamin B12, also known as cobalamin, is a crucial nutrient that is naturally found almost exclusively in animal foods. It is important for DNA production, red blood cell formation, neurological function, and more.
Vitamin B12 is mainly found in animal products, especially meat and dairy products. The Mediterranean diet emphasizes plant-based foods and healthy fats, while still including meat and fish. The typical American diet likely includes more meat and dairy, and therefore may have more vitamin B12. However, vitamin B12 deficiency is rare in the U.S.
If you are concerned about getting enough vitamin B12, consider adding more meat, fish, and dairy products to your diet. If you follow a vegetarian or vegan diet, you can include eggs and dairy products, as well as vitamin B12-fortified foods such as nutritional yeast and certain cereals, non-dairy milk, and snack bars. You can also take vitamin B12 supplements.
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