Meat’s Nutrition Assets

Vitamin B12

Vitamin B12 is essential in brain development in children and in maintaining a healthy nervous system and red blood cells.  Animal products, including meat, fish, dairy and eggs, are the only natural sources of B12.  Lacto-ovo vegetarians can obtain B12 through eggs and dairy but vegans must use supplements or fortified foods.  B12 deficiencies are far more prevalent of vegetarians and especially vegans.

Low blood levels of Vitamin B12 is linked with neurological disorders and memory loss. In a recent study of geriatric patients, Vitamin B12 deficiency was more prevalent in elderly males (56.67%) and was most commonly associated with increased severity of behavioral disturbances.  Memory loss was present in 16 (84.2%) patients with severe Vitamin B12 deficiency (<150pmol/L).  B12 deficiency can also lead to Pernicious anemia.  

 

Iron

Iron is essential to every cell in your body because it:

•  Builds red blood cells
•   Helps cells work in the body
•   Carries oxygen from the lungs to every cell in your body
•   Helps the brain work at its best 

 If you don’t get enough iron you may:

 Iron is most important during periods of growth, after blood loss such as a recent blood donation or menstruation, if you do not eat meat, fish or poultry, if you do regular intense exercise, or if living with a certain chronic disease such as cancer. If you do not eat any meat, poultry or fish you need almost twice as much iron. 

According to the World Health Organization, iron deficiency anemia affects 1.62 billion people worldwide.  The U.S., Western Europe and Scandinavia are some of the regions with the lowest incidence of anemia and this may be due, in part, to access to a plentiful and affordable meat supply. 

Still, anemia is the most common form of nutritional deficiency in the U.S. affecting ten percent of people over 65, nearly seven percent for women overall, but about 25 percent for African American women and nine percent for Hispanic women aged 20-49.    

In Canada, based on 2009 – 2011 data, 13% of females age 12-19 and 9% of females age 20-49 have depleted iron stores, putting them at higher risk for iron-deficiency anemia. (Source: Statistics Canada, Iron Deficiency of Canadians, 2012)

According to the National Institutes of Health, “To treat your anemia, your doctor may suggest eating more meat—especially red meat (such as beef or liver), as well as chicken, turkey, pork, fish, and shellfish.”

How Much Iron You Need Every Day? The Recommended Daily Allowance set by the Institute of Medicine:

People who do not eat meat, fish or poultry need 1.8x more dietary iron.

Heme versus non heme

Meat, fish and poultry products contain both heme iron and non-heme iron.  Plants foods, such as grains, beans, vegetables, and supplements contain only non-heme iron. The body absorbs between 15 and 35 percent of heme iron, but only two to 12 percent of non-heme.  Heme iron foods helps the body absorb iron better than non-heme iron foods. A recent study suggests that 15g of beef protein can increase iron absorption 2-3 fold, and 30g chicken protein can increase it 1-3.3 fold over egg protein, a non-heme iron source.

In terms of diets, the National Institutes of health says the bioavailability of iron is approximately 14 percent to 18 percent from mixed diets that include substantial amounts of meat, seafood, and vitamin C (ascorbic acid, which enhances the bioavailability of non-heme iron) and 5 percent to 12 percent from vegetarian diets.To get the most iron out of your meals, think beef and broccoli stir fry or spinach salad with bacon. 

According to the Iron Disorders Institute, many substances can reduce the non-heme iron absorbed by the body, tannins in coffee or tea, dairy, phytates  eggs and some types of chocolate. Calcium can impair the absorption of both non-heme and heme iron.   People battling anemia may wish to avoid those foods when eating iron rich foods at a meal.

Very good sources of heme iron, with 3.5 milligrams or more per serving, include:

3ounces of beef or chicken liver
3ounces of clams, mollusks, or mussels
3ounces of oysters

Good sources of heme iron, with 2.1 milligrams or more per serving, include:

3ounces of cooked beef
3ounces of canned sardines, canned in oil
3ounces of cooked turkey

Other sources of heme iron, with 0.7 milligrams or more per serving, include:;

3ounces of chicken
3ounces of halibut, haddock, perch, salmon, or tuna
3ounces of ham
3ounces of veal

Iron: Important for Young Children

In 2014, Health Canada, the Canadian Paediatric Society, Dietitians of Canada and Breastfeeding Committee for Canada’s published “Nutrition for Healthy Term Infants: Recommendations from Six to 24 months.” This Report offers several recommendations including guidance on the introduction of solid food that reinforce the important role iron plays in children’s healthy growth and development. Complementary feeding, along with breastfeeding, provides the nutrients and energy to meet the needs of the older infant. It is recommended that parents and caregivers offer a variety of iron-rich foods and to ensure that iron-rich foods such as meats, meat alternatives and iron-fortified foods are offered a few times each day. The Committee states:

“Maintaining adequate iron is essential to infant growth and cognitive, neurological, motor, and behavioural development. Iron is a critical nutrient in brain development. Deficiencies during infancy and childhood may have serious and irreversible effects.  At this stage, iron-rich foods, such as meat, meat alternatives (e.g., eggs, tofu, and legumes), and iron-fortified infant cereals, are important to help meet the nutrient needs of the rapidly growing infant.” 

“The daily or frequent consumption of heme iron foods (meat, poultry, and fish) can contribute considerably to meeting infant iron requirements. Infants should be offered iron-containing foods two or more times each day.” 

The American Academy of Pediatrics suggests that if “ your baby has been mostly breastfeeding, he may benefit from baby food made with meat, which contains more easily absorbed sources of iron and zinc that are needed by 4 to 6 months of age. Check with your child’s doctor.

Zinc

Adequate intake of zinc is critical for proper growth.  Zinc works with more than 200 enzymes in the body.  It also assists the body in using carbohydrates, proteins, and fats and helps with cell reproduction, tissue growth, and repair.  According to the Academy of Nutrition and Dietetics, a zinc deficiency in childhood can impair growth.  A deficiency during pregnancy can cause birth defects. 

While zinc helps in the early stages of life, it is also important to elderly as it promotes wound healing, strengthens immune systems and maintains taste acuity.  Beef is the number one food source of zinc at 5.5 milligram per serving.

Vitamin D3

Animal foods like fish, meat, offal, egg and dairy are the main sources for naturally occurring Vitamin D-3.  Of the meat sources, liver is the richest source.

Protein

Protein is essential for building and repairing muscles.  It is a “macronutrient” so the body needs a large quantity of it. The body may break down tissues, e.g. muscles, as part of its “reserve supply” of energy if you have not had enough to eat.

According to the Institute of Medicine and the U.S. Department of Agriculture, 10 to 35 percent of total calories consumed by adults should come from protein.  Protein has four calories per gram. 

Are all proteins absorbed equally?  Not according to a group of international researchers who wrote in a recently published paper, “Animal proteins, especially those from dairy, seem to support better muscle protein synthesis than plant proteins.” 

Meat provides more protein per serving (25 grams per 3 ounces) than dairy (8 grams per cup), eggs (6 grams each), legumes (12 grams per ¾ cup), vegetables or nuts (2 to 5 grams per serving).

To get 25 grams of protein, you can choose from the following: 

Lean beef = 3 ounces, 180 calories
Tofu = 1 ½ cups, 230 calories
Beans = 3 ½ cups of black beans, 374 calories
Peanut butter = 7 tablespoons, 670 calories

Protein:  How much protein should you eat?

The Institute of Medicine recommends 10-35% total energy for adults comes from protein. According to U.S. government recommendations, the amount of protein foods needed depends on age, sex, and level of physical activity. The number of ounces ranges from 2 ounces for toddlers to 6 ½ ounces for males 14-30.

However, the U.S. government acknowledges these recommendations apply to people who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more protein while staying within calorie needs.

As a point of reference, a three ounce serving of meat or poultry is the size of a deck of cards.  This convenient calculator can help you calculate your personal protein needs based upon your age, gender and level of activity. 

Health Canada recommends 1 to 3 servings of Meat and Alternatives depending upon age and gender, one serving equals 75 grams (about 2 1/2 ounces).  Health Canada also acknowledges that more active people may require higher levels of protein.

For elderly people, experts now recommend 25-30 grams of protein per meal to prevent age related muscle loss call sarcopenia.