Red Meat: is it okay to eat?
By red meat, we mean beef, pork and lamb. And yes, it’s okay to include red meat in a healthy diet. Nutrition science is an evolving discipline and you may find that studies and headlines from time to time appear conflicting. The most reasonable recommendation is to consider the body of evidence which accumulates over time. Based on this premise, the best advice is to fill half your plate with vegetables or fruits, a quarter with whole grains, and a quarter with protein foods. As part of your protein options, choose lean meat and alternatives.
Lean red meat, cooked in a healthy way with little or no added salt, sugars or saturated fat is a nutrient-packed protein option. Just one 75 g ( 2 ½ oz) serving of cooked red meat is a source of important nutrients including protein, iron, Vitamin B12, and zinc. Consider the powerhouse of nutrients shown in the nutrition facts tables below for 75 g (2 ½ oz) serving of sirloin steak and pork tenderloin. Remember when reading the % daily values, that 5% or less is a little and 15% or more is a lot.
Why is Iron so Important?
If you’ve ever had low iron stores, you know the signs and symptoms well: feeling tired all the time, irritable or depressed mood, difficulty concentrating, shortness of breath, and you may even develop more colds and flus.
Iron is an essential mineral and is absorbed from food or supplements that you consume. Adult males require 8 mg per day and adult females require 18 mg per day (which drops to 8 mg/day at 50 years of age).
Iron is a component of hemoglobin found in red blood cells, and myoglobin found in muscle, both of which transfer oxygen from the lungs to your tissues. This is why people experience fatigue and shortness of breath when deficient. Iron is a key nutrient supporting physical growth and neurological development, cellular function, and immune function throughout life.
Iron is found in two forms – heme and nonheme. Heme iron is found in meat such as beef and pork, fish, seafood, and poultry. Nonheme iron is found in other foods such as:
- Plant sources – lentils, beans, soybeans (e.g. tofu and edamame beans), dried fruit, kale, spinach, and whole grains
- Fortified foods – enriched flour, white bread, and breakfast cereal
- Eggs
Overall, iron plays an important role in the body and deficiency can come with physical symptoms that limit your ability to function normally. A good health practice is to include a source of iron and vitamin C with your meals. Be sure to check in with your doctor and work with a dietitian if you think you may be low in iron.
source: Canadianfoodfocus-food myths, Canadianfoodfocus- iron