The debate over whether the Mediterranean diet can guarantee adequate levels of iron and ferritin without the inclusion of meat has been a topic of discussion among nutrition experts. Elena Dogliotti, a nutritional biologist and scientific supervisor for the Veronesi Foundation, weighed in on the topic, clarifying that while the Mediterranean diet does not exclude meat entirely, it does limit the consumption of red and processed meats, with a focus on white meat and other sources of protein.
Studies have compared individuals following omnivorous and vegetarian diets, finding that vegetarian women of childbearing age may be at a higher risk of anemia due to lower ferritin levels. However, vegetarians also tend to have a more preserved antioxidant status and less metabolic inflammation, which could explain their lower ferritin levels. Ferritin levels can also be influenced by factors such as obesity, insulin resistance, and other metabolic conditions.
For women of childbearing age who follow a vegetarian or vegan diet, it is important to be mindful of combining iron-rich foods with those that increase its absorption, such as foods high in vitamin C. Limiting foods that inhibit iron absorption, such as dairy products, chocolate, coffee, and tea, is also recommended.
Overall, followers of the Mediterranean diet and vegetarians are typically not at a higher risk of iron deficiency compared to those who consume meat regularly. However, specific populations, such as vegetarian women of childbearing age, may need to pay closer attention to their iron intake and absorption to prevent deficiencies.