Your Global Health Resource

 Mediterranean High in fruits, vegetables, olive oil, fish, legumes. Low in red meat and ultra-processed foods. Reduces cardiovascular, metabolic, and neurodegenerative risk. Promotes longevity. May be hard to maintain in Western countries. Moderate cost. Significant reduction in chronic disease and overall mortality.
Ketogenic (Keto) High fat, very low carb (<50g/day). Rapid weight loss. Blood sugar control. Possible improvement in mental clarity. Constipation, bad breath, nutrient deficiencies, “keto flu.” Potential liver and cardiovascular risk if poorly implemented. High risk of rebound.
Intermittent Fasting (IF) Alternates between fasting and eating windows (16:8, 5:2, etc.). Improves insulin sensitivity, triggers autophagy, supports weight loss. Can cause anxiety, irritability, binge eating if not well managed. Metabolic benefits if combined with good nutrition. Risky if combined with malnutrition.
Vegan / Vegetarian Partial or total exclusion of animal products. Improves blood pressure, cholesterol, body weight. Reduces colorectal cancer risk. Risk of B12, iron, omega-3, and complete protein deficiencies. Very good if well-planned. Without supplements, may harm muscle mass and bone health.
Paleo Based on “ancestral” foods: lean meats, fruits, vegetables. Avoids grains, dairy, processed foods. Reduces inflammation, improves glycemia. Eliminates ultra-processed foods. Lacks strong long-term evidence. Risk of calcium and vitamin D deficiencies. High cost, hard to sustain. Not superior to Mediterranean for longevity.
DASH Designed to lower blood pressure. Rich in fruits, vegetables, whole grains; low in sodium. Effective for hypertension, type 2 diabetes, kidney health. Requires nutritional education. Less flexible socially. Strong improvement in metabolic markers. Excellent for long-term health.
Carnivore Exclusively animal products. No vegetables, fruits, or grains. Rapid weight loss and symptom relief in specific cases (autoimmune, IBS). Very high risk of deficiencies (fiber, vitamins, antioxidants). Not recommended long-term. High cardiovascular, digestive, and renal risks.
Review of Nutritional Needs: Essentials vs. Myths
Nutrient / Supplement Necessary? Professional Commentary
Protein Yes Vital for immunity, muscle mass, and tissue repair. Older adults: ≥1.2 g/kg/day.
Vitamin B12 Yes Critical in vegan/vegetarian diets. Deficiency causes anemia and neurological impairment.
Iron Yes Important for women of reproductive age and vegans. Heme iron (from animal sources) absorbs better.
Vitamin D Yes Common deficiency. Essential for bone health, immunity, and longevity. Often needs supplementation.
Omega-3 (EPA/DHA) Yes Crucial for brain, heart, and anti-inflammatory effects. Deficiency linked to cognitive decline.
Collagen Myth Lacks strong evidence. The body digests it like any protein. Better to ensure adequate protein intake.
Generic Multivitamins Variable Not needed for healthy individuals with a balanced diet. Useful in older adults or with restrictions.
Detox Juices / Superfoods Myth They don’t “detox” anything. The liver does that naturally. Often expensive with no solid evidence.
Generic Probiotics Depends Helpful in specific cases (post-antibiotics, IBS). Many commercial products lack effectiveness
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