Health Benefits of Red Meat

With Eid just round the corner, one’s already counting down days to the much anticipated BBQ dinners and feasts that follow. With a lot of controversy and conflict around red meat, and with recent studies increasingly blaming it for various cardiovascular diseases to cancer, there are a lot of benefits that get shaded. It’s important to understand that balance is key. Since red meat is the highlight of the festivities of the season, we take this opportunity to refresh your knowledge on the good effects of red meat.

High-quality protein

Lean red meat is one of the best protein sources that we can eat, containing roughly 23-28g per four ounce serving. It is responsible for the growth and repair of all our tissues, organs, and bones. Proteins facilitate oxygen and nutrient transport through our bloodstream and across cell membranes. Proteins are essential for DNA replication, which is important for cellular turnover, and are key components of your immune system, which is critical for fighting disease.

B Vitamins

Red meat is a rich source of vitamin B12, which is vital to proper functioning of nearly every system in your body. B12 deficiency can play a role in everything from ageing, neurological disorders, and mental illness, to cancer, cardiovascular disease, and infertility. It’s crucial to get these vitamins from whole foods sources, rather than relying on government fortification of processed foods, and red meat is one of the easiest ways to ensure adequate intake.

Vitamin D

For people who don’t eat a lot of oily fish or receive a lot of direct sun exposure, red meat can contribute significantly to their overall vitamin D intake. Red meat also contains a vitamin D metabolite called 25-hydroxycholecalciferol, which is assimilated much more quickly and easily than other dietary forms of vitamin D. In populations with low sun exposure, meat has been shown to be protective against rickets, a degenerative bone disease caused by severe vitamin D deficiency.

Iron

Red meat contains primarily heme iron, a form that is absorbed and utilised much more efficiently than the non-heme iron found in plant foods. Furthermore, even small amounts of meat can aid in the absorption of non-heme iron. This is especially beneficial for those with iron-deficiency anemia and for women who are pregnant or looking to become pregnant, as iron is crucial for the growth and development of the fetal brain.

Other Minerals

Red meat is an especially important source of zinc, because the other rich sources – organ meats and shellfish – are not as consumed as they should be. As with vitamin D and iron, the zinc present in red meat is highly bioavailable, and even a small amount of red meat in the diet can increase zinc utilisation from all sources. Finally, to round out this impressive nutrient profile, red meat contains significant levels of other vital minerals such as magnesium, copper, cobalt, phosphorus, chromium, nickel, and selenium.

Red vs. White

Levels of B vitamins, vitamin D, and most of the trace minerals are just as high in white meat as in red. However, red meat does have significantly more B12, iron, and zinc than white meat, and those things alone are enough to set it apart. Where red meat really shines, though, is in its fatty acid profile.

The ruminants fat comprises approximately equal parts of saturated and monounsaturated fat, with only a small amount of polyunsaturated fat. The unique ruminant digestive system ensures that these proportions stay relatively constant, regardless of what the animal eats.


Skipping the danger

• There are multiple studies that suggest that red meat consumed on a regular basis can reduce your lifespan since it has an elevated risk on mortality rate, and considering there are so many food options, it’s really not that difficult to skip some of the red and substitute with something else. Moreover, there are ways that you can reduce the cancer-causing compounds in your meat.

• If grilling, cook over medium heat or indirect heat, rather than over high heat, which can cause flare-ups and overcook or char meat. Limit frying and broiling, which also subject meat to high temperatures. Well-done meat contains more of the cancer-causing compounds so avoid over-cooking it. But make sure that meat is cooked to a safe internal temperature to kill bacteria that can cause food-borne illnesses. High-temperature cooking of any muscle meat, including red meat, poultry, and fish, can generate compounds in food that may increase cancer risk.

• Although red meat has many health benefits, it is often high in cholesterol and saturated fat. When consuming red meat, be aware of how much you are consuming based on recommended serving sizes. A three-ounce serving is about the size of the palm of your hand; limit your consumption to three or less servings each week. You can also reduce fat intake by choosing ground meat with a lower fat content or trimming visible fat from cuts of meat before cooking.

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