Sources and Recommended Intake of Red Meat

Red meat is obtained from the meat of farm-reared mammals such as pigs, cattle, and goats. The meat so obtained from these animals is called pork, beef, and mutton, respectively. The most significant nutrient in red meat is selenium, vitamin B12, and myoglobin protein essential for a healthy, balanced diet. It is most popular amongst persons following a paleo diet. Paleo diet is based on the choices of foods that would have been available to human ancestors and includes unprocessed food as well as animals fed on a natural diet.

Approximately 30 grams (g) of meat is found in a thin slice of pork.

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Approximately 106.6 pounds of red meat is estimated to have been consumed by the average American in recent years.

Consuming no more than 90 g of red meat per day has been recommended to prevent red meat-associated health complications.

Food Hygiene and Benefits of Red Meat
Red meat is high in protein, saturated fat, iron, zinc, phosphorus, creatine, and vitamins. Red blood cells transport oxygen with the help of iron. An iron deficiency can affect a child, an older adult, or a pregnant woman. In addition to green vegetables and legumes, red meat can help the body absorb iron. Zinc is required for the body’s deoxyribonucleic acid (DNA) synthesis and also plays a role in immunity. It is found in various foods, including red meat, fish, cereals, eggs, and beans.

Meat and fish have the maximum zinc absorption. Vitamin B6 and B12 are two B vitamins found in red meat. In addition, various other vitamins and minerals are present in trace amounts. Furthermore, red meat is high in essential nutrients like carnosine and creatine. Vegetarians, who generally have low nutrients, may have impaired muscle and cognitive function. Red meat has high amounts of heart-healthy omega-3 fats, conjugated linoleic acid, lipoic acid, and vitamin A and E levels than grain-fed beef. In addition, red meat contains vitamin D in small amounts, but in organs like the liver, the amount is much higher.

Food hygiene :

Red meat can be stored appropriately, prepared, and handled to reduce disease risk due to bacterial contamination.

Pots, pans, and crockery must be cleaned with a brush after being exposed to raw meat.

Reheating red meat only once can prevent food poisoning.

It is always necessary to completely cook red meat to kill the germs in the flesh.

Risks and Complications of Consuming Red Meat
In several observational studies, red meat consumption has been linked to an increased risk of cardiovascular disease, cancer, and mortality. Nonetheless, not all red meat has the same health consequences. Many people following a paleo diet choose red meat as their primary source of protein since they judge which foods ancient ancestors would have eaten.

Increased incidences of heart disease, colon cancer, and diabetes have been linked to red meat consumption. In addition, consuming raw, unprocessed red meat daily increases the risk of diabetes.

Processed red meat such as cured, precooked, and chopped meats is also associated with health effects. Different types of processed meat include burgers, meat sausages, sandwiches, meatloaf, meatballs, and beef jerky.

Ham bought from a supermarket is processed and treated with preservatives like nitrites and may be contaminated. It was found that eating up to 90-100 grams of unprocessed beef per day was related to an elevated risk of developing diabetes.

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