Vitamins In Meat: Benefits And Potential Harm

Meat is a controversial food. On the one hand, it is a staple of many diets and an excellent source of protein and important nutrients. On the other hand, some people believe that eating it is unhealthy, unethical, and unnecessary.

Consider the health benefits and potential risks of eating meat, the vitamin content and how to save them, and how to make up for the lack of vitamins when giving it up.

Types of meat, content of vitamins and minerals

In the past, organ meats, including the liver, kidneys, brain, and intestines, were common in most cultures. However, most Western diets now exclude it.

Nevertheless, offal remains popular in some parts of the world, especially among traditional societies. Many delicacies are also based on the internal organs of animals.

Today, most meat worldwide comes from farmed domestic animals, mostly in large industrial complexes that house thousands of animals at the same time.

However, in some traditional cultures, the only way to obtain food is to hunt animals.

Meat types are classified according to animal origin and preparation method.

1. red meat

   It comes from mammals and contains more of the iron-rich protein myoglobin in tissues than white meat. Examples:

   • beef (cattle);

   • pork (pigs and zucchini);

   • lamb;

   • veal (calves);

   • goat;

   • game such as bison, elk and venison (deer).

    

2. White meat

   This meat is usually lighter in color than red meat and comes from birds and small game. Examples:

   • chicken;

   • turkey;

   • duck;

   • goose;

   • wild birds such as quail and pheasant.

    

3. processed meat

   Processed meat has been modified by salting, curing, smoking, drying, or other processes to preserve it or enhance its flavor. Examples:

   • hot dogs;

   • sausage;

   • bacon, salami and the like.

   Processed meats need to be eliminated from your diet to avoid health problems.

    

A 100-gram serving of lean beef provides:

Energy value of beef meat

vitamins in beef meat

Minerals in beef meat

The low fat content of beef is noteworthy, which is its great advantage over pork. Moreover, the composition of beef contains even less fat than chicken meat, so it is very useful for athletes to use it to gain muscle mass. In addition, beef protein is easily digestible.

Energy value of pork meat

vitamins in pork meat

Minerals in pork meat

Popular white meats provide:

Energy value of turkey meat

vitamins in turkey meat

Minerals in turkey meat

Energy value of rabbit meat

Vitamins in rabbit meat

Minerals in rabbit meat

Energy value of chicken meat

vitamins in chicken meat

Minerals in chicken meat

Separately, it is worth highlighting the zinc content in different types of meat, since this is one of the main arguments in favor of consuming this type of protein.

The liver and other organs are also rich in vitamin A, vitamin B12, iron and selenium. They are also a great source of choline, an important nutrient for brain, muscle, and liver health.

How to keep vitamins in meat

Cooking in certain ways can adversely affect your health.

It is estimated that humans have been cooking meat for at least 250,000 years. Cooking meat breaks down any tough fibers and connective tissue, making it easier to chew and digest. It also leads to better absorption of nutrients/

In addition, proper cooking of meat kills harmful bacteria such as salmonella and E. coli, which can cause food poisoning that leads to illness or even death.

However, cooking meat can decrease its antioxidant capacity, depending on how it is cooked and for how long.

Choosing cooking methods that minimize nutrient loss and produce the fewest harmful chemicals can maximize the health benefits of eating meat.

These are similar forms of cooking using dry heat. Dry-fire cooking differs from wet-fire cooking methods where meat is cooked in water or other liquid.

The term "roasting" usually refers to the cooking of meat in a large dish called a brazier. The frying pan often has a wire rack to keep the meat above the juices that drip down during cooking.

This can also be done with a grill, a device that allows you to cook meat on a slowly rotating spit. This method is usually used to cook large cuts of meat or whole animals such as chickens or turkeys.

In contrast, roasting is usually used for chicken, poultry, or fish rather than red meat. The meat is cooked in an oven dish that can be covered or opened.

Roasting and roasting temperatures range from 149–218°C, and cooking times can vary from 30 minutes to an hour or more, depending on the type and type of meat.

Roasting and baking are healthy cooking methods that result in minimal loss of vitamin C.

Harvesting these juices and serving them with meat, sometimes referred to as "aujus" on menus, can help minimize nutrient loss.

Pan frying and stir frying refer to cooking meat with fat in a skillet, wok or pot.

During frying, food is constantly turned or stirred with a spatula during cooking, while pan frying usually does not require such constant movement.

Although these methods use high heat, the cooking time is very short, which helps keep the meat tender and flavorful.

These cooking methods also preserve nutrients and are less likely than many other methods to oxidize cholesterol in fatty meats. Oxidized cholesterol is considered a risk factor for heart disease

On the other hand, pan frying and stir frying have some drawbacks.

Heterocyclic amines (HAs) are compounds that can cause cancer. They form when meat is heated to high temperatures during cooking.

Marinating meat in mixtures containing fruits, vegetables, herbs, and spices that are high in antioxidants can help reduce HA formation. One study found that adding herbs to a marinade reduced HA by about 90%.

In addition, when frying in a pan or with stirring, it is important to choose a healthy fat.

Most vegetable and seed oils contain polyunsaturated fats, which are susceptible to damage at high temperatures. Heating these oils also promotes the formation of oxygenated aldehydes, potentially cancer-causing chemicals found in cooking vapors.

Palm oil and olive oil produce less aldehydes than sunflower and other vegetable oils during stir frying and pan frying.

Other healthy cooking oils that are stable at high temperatures include coconut oil, lard, and tallow.

When meat is grilled or smoked at high temperatures, fat is released and drips onto hot cooking surfaces.

This produces toxic compounds called polycyclic aromatic hydrocarbons (PAHs) that can rise up and enter the meat.

PAHs are carcinogens, meaning they can cause cancer. However, smoke minimization and rapid droplet removal can reduce PAH formation by up to 89%.

Heterocyclic aromatic amines (HAA), most of which have been shown to be carcinogenic in long-term animal studies, are formed when meat is heated to high temperatures, resulting in a dark crust.

HAA levels rise during long cooking times, as well as when meat is kept cold or aged in the refrigerator for many years.

In addition, nitrates are additives in processed meats that used to be considered carcinogenic but are now considered harmless or even beneficial.

However, researchers disagree on whether these supplements, known as nitrites, increase cancer risk.

Deep frying means the food is completely immersed in fat during cooking.

Meat and poultry are sometimes, though not always, breaded or covered in batter before deep-frying.

The benefits of deep-fried meat include improved flavor, crispy texture, and excellent retention of vitamins and minerals.

However, this cooking method also poses a potential health hazard.

Deep frying has been shown to produce higher levels of toxic by-products such as AGEs, aldehydes and HA than most other cooking methods.

The amount of fat absorbed by the meat during frying can also be significant, especially if it is breaded or battered.

In addition, the unhealthy vegetable and seed oils commonly used for deep frying can do more than just increase your calorie intake. This cooking method has been linked to an increased risk of cancer and heart disease.

Slow cooking involves cooking for several hours in a slow cooker. This is a large ceramic bowl with an electronically heated glass lid.

The multicooker cooking temperature settings range from 88°C for low to 121°C for high. These low temperatures minimize the formation of potentially harmful compounds.

The main advantage of slow cooking is simplicity and convenience. The meat can simply be marinated and placed in the slow cooker in the morning, allowed to cook for 6-8 hours without needing to be checked, and then taken out and served for lunch.

Slow cooking is like stewing. Unfortunately, this also results in a loss of the B vitamins released in the juice when the meat is cooked.

When cooked slowly, tougher cuts of meat, such as brisket, become tender and aromatic.

However, this can sometimes cause poultry and other tender meats to become unnecessarily soft, especially with longer cooking times.

So slow cooking is a convenient method of cooking meat at low temperatures using moist heat. Disadvantages include some loss of B vitamins and too soft texture of some meats.

Pressure cooking is a form of moist heat cooking that has become popular again in recent years because it cooks food very quickly and requires less energy than other methods.

Steam pressure raises the boiling point of water from 100°C to 121°C). This higher heat results in shorter cooking times.

The main advantage of cooking in a pressure cooker is that it greatly reduces the time it takes to cook meat or poultry.

What's more, pressure cooking results in less cholesterol oxidation than some other cooking methods, adds flavor and tenderness to the meat, and minimizes vitamin loss.

One of the disadvantages is that if you need to open the device to check the readiness of the products, the cooking process will temporarily stop.

Also, as with slow cooking, pressure cooking can cause some meats to become too tender.

Thus, pressure cooking uses moist heat and pressure to cook food quickly. It provides good nutrient retention but may not be suitable for all cuts of meat.

In sous vide, the meat is sealed in an airtight plastic bag and cooked for one to several hours in a temperature-controlled water bath.

With some meats, such as steaks, sous vide cooking is followed by a quick frying in a pan until browned.

Sousvide uses the lowest temperature range of any cooking method, 55-60°C. Cooking at these temperatures can help reduce the production of potentially harmful chemicals.

Also, because the cooking time and temperature can be precisely controlled, the meat is reported to be more tender and evenly cooked than meat cooked by other methods.

In addition, all juices obtained during cooking remain in the bag with the meat, which contributes to a better retention of B vitamins and other nutrients.

A sous vide steak can take an hour or more to cook, which is significantly longer than grilling. On the other hand, the meat can be safely kept at the desired temperature for several hours.

In addition, all sousvide prep bags are independently tested and free of Bisphenol A (BPA) or other potentially harmful chemicals, according to one manufacturer.

Thus, sous vide is a form of cooking at low temperatures in a sealed package immersed in a water bath, which ensures tender meat texture, even cooking and excellent nutrient retention.

From a health standpoint, the best ways to cook meat are slow cooking, pressure cooking, and sous vide.

However, all methods of cooking meat have advantages and disadvantages.

Whatever the meat, you can safely store food in the freezer for the longest time.

Freezing these foods to -18°C inactivates germs such as bacteria, yeast, and mold, and slows down enzyme activity, all of which can lead to food wastage.

While you can safely store these foods in their original packaging, it is recommended that you add another layer of plastic wrap or foil before placing the meat in the freezer.

Beef

As for raw cuts of beef, they can be frozen for several months without compromising quality.

You can store cuts, such as roasts, frozen for 4 to 12 months, and steaks for 6 to 12 months. Ground beef should be frozen for no more than 3-4 months.

Once cooked, you can also safely freeze these leftover meats. But it is recommended to store them frozen for no more than 2-3 months.

Domestic bird

If you want to freeze a whole chicken or turkey, the good news is that frozen poultry can be stored for up to one year without compromising quality. Chicken parts such as thighs, breasts, or wings can be stored for up to 9 months, while offal should not be stored for more than 3-4 months. Minced chicken should probably not be stored longer than 3-4 months.

A refrigerator that maintains a temperature of 4°C slows down the growth of dangerous bacteria. But since it is not as cold here as in the freezer, you should pay special attention to the shelf life, and throw away food that has been stored for too long.

Beef

Most raw meats, regardless of cuts, can be refrigerated for 3 to 5 days. But, of course, there are exceptions. Minced meats and offal, such as liver and kidneys, should be stored in the refrigerator for no more than 1-2 days. Leftover cooked meat should be stored for no more than 3-4 days before discarding.

Domestic bird

Raw poultry, whole or in part, such as breast or thighs, or minced offal or meat, can be stored in the refrigerator for no more than 1-2 days. Cooked poultry can be stored in the refrigerator for 3 to 4 days.

Potential harm of meat to the human body

Many people claim that eating meat increases the risk of cancer. However, it probably depends on what kind of meat you are eating and how it is prepared.

Some observational studies have linked high red meat consumption to several types of cancer, including cancers of the digestive tract, prostate, kidney, and breast.

However, in almost every study, the link was between cancer and well-done meat, PAHs, or HAA, not red meat itself. These studies show that cooking over high heat had a very strong effect.

Of all cancers, colon cancer is most strongly associated with red meat consumption, with dozens of studies reporting this association.

In a 2011 analysis of 25 studies, researchers concluded that there was not enough evidence to support an association between red meat and colon cancer (27 Reliable Source).

While red meat cooked at high temperatures may increase cancer risk, white meat does not seem to have the same effect. In fact, one study found that poultry meat consumption was associated with a reduced risk of colon cancer, even if it was cooked before charring.

Animal and observational studies suggest that, in addition to the toxic compounds produced by frying, the heme iron found in red meat may play a role in the development of colon cancer.

In addition, some researchers believe that processed meats can potentially lead to colon inflammation, which increases the risk of cancer.

In one study, adding calcium or vitamin E to cured meat reduced the levels of toxic end products in the faeces of humans and rats. What's more, these nutrients have been found to improve precancerous colon lesions in rats.

It is important to understand that because these studies are observational, they only show an association and cannot prove that red or processed meat causes cancer.

However, it is wise to limit your intake of processed meats. If you choose to eat red meat, use gentler cooking methods and avoid burning.

Several large observational studies looking at meat consumption and heart disease have found an increased risk when eating processed foods. Only one study showed a weak association with red meat alone.

In 2010, researchers conducted an extensive review of 20 studies involving more than 1.2 million people. They found that eating processed but not red meat appeared to increase the risk of heart disease by 42%.

However, these studies do not prove that high consumption of processed meat causes heart disease. They only show the association.

Some controlled studies have shown that frequent consumption of meat, including high-fat meat, has a neutral or positive effect on risk factors for heart disease.

Several large studies have also shown a link between processed or red meat and type 2 diabetes.

A review of 3 studies found that eating more than half a serving of red meat daily increased the risk of developing diabetes over 4 years by 30%, which was due in part to weight gain.

However, it is possible that those who developed diabetes were eating unhealthy diets, such as eating too many refined carbohydrates, eating too few vegetables, or simply overeating in general.

Studies show that low-carb diets, which tend to be high in meat, lower blood sugar and other markers of diabetes.

Several observational studies have linked high consumption of red and processed meats to obesity.

This includes a review of 39 studies including data from over 1.1 million people.

However, the results of individual studies varied widely.

In one study, researchers found that while there was an association between frequent red meat consumption and obesity, people who ate the most also consumed about 700 calories more per day than those who ate less.

Again, these studies are observational and do not take into account other types and amounts of food consumed regularly.

Although red meat is often associated with obesity and weight gain, while white meat is not, one controlled study found no difference in weight change among overweight people who were prescribed to eat beef, pork, or chicken for 3 months.

Another study in people with prediabetes found that weight loss and improvement in body composition were similar among those who followed a diet based on animal or plant protein.

Eating fresh, whole foods appears to promote weight loss, whether or not meat is consumed.

In one study, 10 obese postmenopausal women followed an unrestricted paleo diet containing 30% of calories mostly from animal protein, including meat. After 5 weeks, the weight decreased by 4.5 kg, and belly fat decreased by an average of 8%.

While some observational studies have linked red and processed meat consumption to obesity, total calorie intake is a key factor. Controlled studies have shown that weight loss can occur despite eating large amounts of meat.

Benefits of eating meat

Eating meat has several health benefits:

1. Decreased appetite and increased metabolism.

   Many studies have shown that a high-protein diet that includes meat increases the metabolic rate, reduces hunger, and promotes satiety.

   Study: A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations, The role of higher protein diets in weight control and obesity-related comorbidities

    

2. Preservation of muscle mass.

   Animal protein intake is invariably associated with increased muscle mass. In one study in older women, eating beef increased muscle mass and reduced markers of inflammation.

   Study: Dietary protein and muscle in older persons, Relationship between animal protein intake and muscle mass index in healthy women

    

3. Stronger bones.

   Animal protein can improve bone density and strength. In one study, older women with the highest animal protein intake had a 69% reduced risk of hip fractures.

   Study: Protein consumption and bone mineral density in the elderly : the Rancho Bernardo Study, Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women

    

4. Better absorption of iron.

   Meat contains heme iron, which your body absorbs better than non-heme iron from plants.

   Study: Is Higher Consumption of Animal Flesh Foods Associated with Better Iron Status among Adults in Developed Countries? A Systematic Review

    

Thus, meat is good for muscle and bone health, appetite, metabolism, and iron absorption.

Compensation for the lack of vitamins and minerals in the rejection of meat

Some people choose not to eat meat for ethical reasons when there are other ways to meet their nutritional needs instead.

Others object to raising animals in large industrial complexes, sometimes referred to as factory farms.

These farms are overcrowded and often do not allow the animals to get enough exercise, sunlight, or space to move around. To prevent infection, livestock are often given antibiotics, which can lead to antibiotic resistance.

Many animals are injected with steroid hormones such as estrogen, progesterone, and testosterone to promote growth. This causes additional health problems.

The environmental impacts of factory farming have also been criticized, in particular the waste generated during rearing and slaughter, as well as the high cost of grain-based meat production.

Fortunately, there are alternatives. You can support small farms that breed animals humanely, do not use antibiotics and hormones, and provide animals with natural nutrition.

But if there is no such alternative, then it is possible to try a plant-based diet. But in this case, you should correctly compose the diet so that there are no shortages of those elements that are only found in products of animal origin.

Foods containing animal protein usually contain many nutrients that are often lacking in plant foods.

These include:

1. Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. Many people who avoid animal products are deficient.

   Study: The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature

   Insufficient intake of vitamin B12 can cause anemia and cause deterioration of the nervous system.

   The only reliable vegan sources of B12 are artificially fortified foods (which include plant-based milk, several soy products, and breakfast cereals) and B12 in the form of dietary supplements. Whatever the source of B12, be it dietary supplements, artificially fortified foods, or animal products, vitamin B12 is produced by microorganisms.

   Most vegans get enough B12 to avoid anemia and nervous system deterioration, but many don't get enough to prevent the potential risk of heart disease and complications during pregnancy.

   To benefit entirely from a plant-based diet, vegans should follow these guidelines:

   • Eat 2-3 times a day B12-fortified foods that contain at least 3 micrograms of B12 per serving.

   • The less often you use B12, the higher the dose you need. Small but regular doses are better absorbed. The tips above take this into account.

    

2. Vitamin D

   Animal sources: fatty fish, eggs and dairy products.

   Vitamin D is found in parsley, dandelion, nettle, horsetail and alfalfa. When using vegetable oils, preference should be given to cold-pressed oils.

   Indeed, during refining, the oil loses most of its useful qualities, including the calciferol contained in it. The most useful oils in terms of vitamin D content are wheat, corn, sunflower, olive.

   Study: Short and long-term variations in serum calciotropic hormones after a single very large dose of ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3) in the elderly

   An additional intake of vitamin D3 is bypassed by most of the inhabitants of our country, if not all.

   Prophylactic dosage of B12 - 250 mcg per day for adults

   Prophylactic dosage D3 - 2000 IU per day for adults.

   If B12 and D3 deficiencies are detected in the tests, temporary dosages of these vitamins will be higher before you switch to prophylactic dosages on a permanent basis.

    

3. DHA: Docosahexaenoic acid (DHA) is an essential omega-3 fat found in fatty fish. It is important for brain health and is difficult to obtain from plant sources.

   Study: n-3 fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits

   How to avoid deficiency?

   • Make sure your daily diet includes good sources of ALA (alpha-linolenic acid) such as chia seeds, ground flaxseed, hemp seeds, and walnuts.

   • Use camelina or flaxseed oil as your main cooking oil.

   • Supplementation with omega-3 fats from microalgae may be especially important for infants, pregnant women, and breastfeeding mothers due to the role of omega-3 fats in brain health (please discuss supplement use with a healthcare professional).

    

4. Heme Iron: Predominantly found in meat, especially red meat. It is much better absorbed by the body than non-heme iron from plant foods.

   According to official data, the daily intake of iron in the diet should be 14 mg per day, and for women of reproductive age - 33 mg.

   In order to naturally get iron and increase its intake, it is enough to eat foods rich in this mineral: whole grains in sprouted and non-sprouted form, legumes, soy products, all green vegetables (green peas, asparagus, all types of cabbage) and tomatoes, greens (spinach, beet tops, chard).

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   Also, vegetable iron is present in the composition of the following sources:

   • nuts (pistachios, hazelnuts, peanuts, almonds, cashews and walnuts);

   • seeds (sesame, pumpkin, sunflower);

   • some berries (currants, raspberries, mulberries);

   • fruits (apricots, peaches, plums), and in the off season - dried fruits (dried apricots, raisins, dates, prunes, figs).

   The degree of assimilation of this mineral depends on how and together with what products it was received.

    

   Grains, beans, nuts, and seeds contain substances such as phytates that make it difficult for iron to be absorbed effectively.

   To prevent this from happening, follow these steps:

   • cereals, legumes, nuts, seeds and dried fruits should be soaked for several hours before eating, thereby removing phytates from them;

   • you should eat food enriched with this mineral along with vitamin C - this will also allow iron to be absorbed as efficiently as possible.

   A variety of fruits and berries will enrich the body with vitamin C, among them: rose hips, sea buckthorn, black currants, kiwi, mountain ash, citrus fruits, pineapple, cranberries, apples (sour varieties), pomegranates.

   Vegetables and greens containing vitamin C: sweet peppers, all types of cabbage (broccoli, cauliflower, cabbage, etc.), greens (parsley, dill, spinach, celery), green peas, tomatoes.

    

5. Zinc: Mainly found in animal protein sources such as beef, pork, and lamb. It is also easier to digest and use from animal protein sources.

   What is the daily dose of zinc? The recommended daily intake of zinc for an adult is 7–8 mg for women and 9.5–11 mg for men.

   Some of the best plant sources of zinc include beans, lentils, tofu, tempeh, oats, wholemeal bread, whole wheat pasta, quinoa, brown rice, pumpkin seeds, hemp seeds, other nuts and seeds, and tahini, a seed paste. sesame.

   If you are taking a zinc supplement, make sure you are not getting more than 25 milligrams per day. Since taking high doses of zinc can cause problems. Too much zinc reduces the amount of copper your body can absorb, and since copper is another important nutrient, it shouldn't be blocked. Copper is important for making blood cells and for bone health.

   If you crave meat, these are the vitamins and minerals you may be missing. You can take blood tests to determine the concentration of these substances to make sure you are deficient.

   Of course, plants contain many nutrients that animal food lacks.

   Thus, a balanced intake of both ingredients is the best way to get all the necessary nutrients.

    

Meat is an excellent source of protein and several vitamins and minerals, including vitamin B12, niacin, and selenium. But cooking at high temperatures or for long periods of time can increase the production of toxic by-products that can cause serious illness.

Here's how to make sure you're consuming meat in the most beneficial way for you and the planet:

• Unprocessed meat will always be healthier for you than processed meat (industrial semi-finished products, sausages, sausages).

• Add organ meats to your diet to take advantage of their high nutrient content.

• Minimize cooking over high heat. If you are grilling, barbecuing, or using another high heat method, wipe up drips immediately and avoid overcooking or charring.

• Eat unprocessed plant foods. They are rich in fiber, contain valuable antioxidants and help to make your diet more balanced.

• Choose grass-fed beef. Cattle that eat grass rather than grain produce meat that is higher in healthy omega-3 fatty acids and antioxidants.

• Choose healthy cooking methods whenever possible, such as slow cooking, pressure cooking, and sous vide.