Meats are considered the main sources of protein in our diet, as well as being highly nutritious and satisfying. There are different sources and compositions, so in general terms they are classified into red and white meat.
In the next article, we will talk specifically about red meat. Its nutritional properties, its benefits and which of all the sources is the healthiest for consumption.
What is considered red meat?
Red meat is one of the most important elements in human nutrition . It is known in this way thanks to its color in its raw state, due to myoglobin, a pigment present in large concentrations. Myoglobin is present in almost all meat from mammals. (1)
You should know: Red meat usually comes from adult animals and although there is a wide variety of animals for use, there are some that, although they are good to be eaten, their meats are more difficult to process and chew.
Properties of red meat
Red meat has an incredible nutritional contribution, where many molecules of high biological quality stand out . We mention below the main nutritional properties of red meat:
1. Vitamins
Red meat is a great source of B vitamins, such as B6, which benefits metabolism and protein synthesis. It also confers high levels of B12 and almost 10 times more B1 than other meats. They also provide vitamin D and E in smaller amounts.
2. Minerals
Red meat has important contributions of minerals, starting with potassium and its ability to develop growth hormone . It also contains iron, zinc and magnesium . It also contains phosphorus that benefits cell growth, folic acid, and selenium.
3. Other compounds
As we previously mentioned, red meat is an incredible source of protein . Contains creatine , glycogen, conjugated linoleic acid, and alanine. It has a contribution of fat, which varies depending on the nature of the meat.
To highlight: Contains water, amino acids and fatty acids, as well as an important but variable energy value.
What are the health benefits of red meat?
Red meat, based on its nutritional composition and biological molecules, confers a large number of important benefits for its consumers. They will be mentioned and explained below, thus allowing their knowledge and use:
1. Promotes the proper functioning of the nervous system
Red meat has a quantity of proteins that are quite beneficial for the proper functioning of our body, as well as vitamin B and iron, micronutrients that specifically favor the functioning of the nervous system . (two)
Note: Vitamin B12, also present in red meat, benefits the formation of red blood cells and therefore the maintenance of what is known as the Central Nervous System (CNS).
2. Improves metabolic and cellular functions
As we mentioned before , phosphorus benefits cell growth , so its content in red meat is important for this.
Regarding metabolic functions, red meat has the ability to confer the necessary energy required by the body to improve metabolic functions, even allowing it to regulate physiological processes and transport oxygen to cells. (3)
3. Protects against oxidative damage
Zinc is a micronutrient present in red meat, which helps the body by protecting against oxidative damage, also allowing it to benefit the production of hemoglobin and helping with healing processes. (4)
4. Fights anemia
Due to its iron content, favoring the production of red blood cells and great nutritional value, red meat is a food that, when consumed constantly, can combat anemia and even prevent it.
5. Promotes cognitive development
Studies carried out at Harvard University determined that the use of red meat in the diet benefits the cognitive development of individuals.
In said studies, they establish a direct connection with the carnivorous diet and the advances made in civilization through the years. (5)
To highlight: Even the evolution through the consumption of meat, allowed a greater neural connection due to an improvement in brain work where individuals of the past focused on obtaining this food source.
6. Strengthens the bones
Due to the high protein content present in red meat, this food allows the strengthening of the bones, strengthening of the muscles and skin health. Similarly, meat provides collagen which benefits muscle building, cartilage and also bones . (6)
Note: The amount of phosphorus and iron that it provides also allows the strengthening and care of all these elements of our body.
7. Increases energy and physical performance
As we have previously mentioned, one of the main contributions of meat are B vitamins, which include vitamin B12, which is better known as riboflavin and is essential for the body’s energy production.
What is the healthiest red meat?
Red meat has different sources of obtaining it, and among these options there are variables and factors that influence its nutritional composition, especially due to its nature. They are compared below:
1. Beef
Veal meat is beef from a young age. They are animals less than 12 months old. Its quality varies depending on its breed and upbringing. Its nutritional contribution is of high biological quality and it is a tender meat that is highly appreciated at a gastronomic level .
You should know: Veal meat is almost odorless and quite easy to digest . It is low in fat and high in protein. (7)
2. Horse meat
Horse or equine meat is automatically associated with emergency situations due to the quality of the meat and its difficulty to be digested. It ripens early and has a high content of lactic acid, glycogen and non-protein nitrogen. The color and flavor vary a lot from the food that has been given to the animal. (8)
3. Ox meat
The beef or beef meat contains a high fat content that is highly valued in certain markets, which provides quite favorable organoleptic characteristics.
To highlight: It has a lower production cost, since it does not demand nutritional needs like cows in production processes and they are usually castrated, which modifies the thickening of the distribution channels. (9)
What are the risks of eating red meat?
As in most cases, the existing risks come from excessive consumption of this type of product . A repetitive consumption of red meat can cause side effects on the cardiovascular system and general health such as the development of diabetes or cancer cells .
Important: It is essential to highlight that these risks increase on a large scale when red meat is consumed in a processed way, involving certain types of chemical substances and ingredients that affect the health of the consumer more.
Key Findings
- Red meat is a food of high nutritional value, with important biological molecules essential for proper human nutrition.
- Contains macronutrients and micronutrients that benefit the body’s functions and proper development.
- Red meat has the ability to improve metabolic functions, prevent and combat anemia, and strengthen bone, muscle, and skin tissue.
- Red meat has various sources but only some are easily digestible , so they are the most consumed.
- Red meat comes almost entirely from mammalian animals and its red color is due to the presence of high concentrations of myoglobin.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.