Benefits of eating red meat
By Mogestri Pather, Elixr In-House Nutritionist.
For most, red meat consumption can be part of a balanced diet, rich in wholefoods. Evidence shows that red and processed meats do increase health risks such as diabetes, cardiovascular diseases, cancer and premature death – most studies link these risks to high intakes of red meat and processed meat in individuals who consume meat daily.
According to Dr Frank Hu, chairperson of the Nutrition Department at the Harvard T.H. Chan School of Public Health, red meat may be included to be part of a healthy diet if consumed two to three times per week. Dr Hu suggests that people focus not so much on the actual serving sizes, but rather on the placement of red meat in meals. By this he means, to include red meat as a side dish alongside fibre-rich vegetables, rich in antioxidants and healthy whole grains.
Further, it is recommended to avoid processed meat as there is a much stronger association with a higher risk of cardiovascular disease and cancer. This is due to the elevated amounts of chemicals and additives.
Health advantages of consumING of Red Meat
Iron
There are two types of iron – heme and non-heme. The heme content of red meat is found to be 10 times higher when compared to white meat such as chicken. The heme form is also better absorbed than the non-heme form found in plants.
Iron is an important mineral required to prevent symptoms of iron deficiency. Heme iron is crucial for the production of haemoglobin which transports oxygen from the lungs to the rest of the body. Heme iron also creates the protein myoglobin which supplies oxygen to the muscles.
Vitamin B , especially Vitamin B12
Meat-derived foods as well as dairy products, chicken and fish, are natural sources of vitamin B12. In fact, red meat provides just over 90% of the RDI of vitamin B12 per cooked serving of 85g.
Vitamin B12 reduces the risk of megaloblastic anaemia, and a deficiency is associated with neurological diseases such as depression, cognitive impairment and as well as a loss of taste and smell. This vitamin helps make DNA. Also important for balancing hormones such as thyroid and cortisol.
Deficiency symptoms include low energy, low iron levels, mood changes and depression, brain fog and pale skin amongst others. Unlike some of the other B vitamins, vitamin B12 is not found in plant food.
Protein
The protein in red meat is a valuable component for maintaining and building muscle mass and aids in preventing sarcopenia – an age-related loss of muscle mass.
Creatine
Red meat is an excellent source of creatine, important for energy production and helps in maintaining muscle mass.
Healthy Fats
Red meat is rich in healthy fats which are important for the production of hormones and the maintenance of cell membranes. Especially grass-fed and finished meat are higher in Omega 3 fatty acids which supports brain and heart health and reduces inflammation. Grass fed meat is also lower in saturated fats and calories, especially beneficial for those trying to reduce weight and manage cholesterol levels.
CLA (Conjugated Linoleic Acid)
This fatty acid has been linked to a number of health benefits including reduced risk of cancer, obesity and heart disease.
Zinc
Red meat is an excellent source of zinc which is important for wound healing, immune health and DNA synthesis. Zinc is crucial for testosterone production.
Red meat consumption a few times a week can be part of a healthy diet alongside a diet rich in vegetables and whole grains to balance gut health and to provide the body with essential nutrients.
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Photo credit to Macelleria.
