Meat is an excellent source of proteins, vitamin B12, and minerals like zinc and iron. Depending on the specific type of meat you consume, you may also get some essential fatty acids.
In general, meat and poultry consumption has been linked to several health benefits like enhanced bone health, reduced risk of heart diseases, lean mass retention, increased metabolism and improved athletic performance.
Below are four distinct types of healthy meats recommended by physicians.
1. Pork
Data shows that fresh lean pork is around 26% protein, whereas dry lean pork can have up to 87% protein content. This effectively makes dry lean pork one of the best sources of protein.
Additionally, the meat contains Vitamin B6 and B12 and minerals such as selenium, iron, phosphorus, and zinc.
Pork is beneficial to the body in various ways. Like other sources of protein, this meat is reported to be effective at maintaining lean muscle mass. Muscles are mostly made of proteins. The amino acids making up the proteins are critical for muscle repair and recovery. Therefore, a protein-rich diet made up of foods like pork makes sure your muscle tissues are functioning optimally.
Pork also boosts athletic performance. The meat contains beta-alanine, taurine, and creatine. These compounds fight fatigue and increase muscle function, stamina, and energy levels. This explains why these compounds are popular in performance-enhancing drugs.
To avoid medical issues like heart diseases, you need to be extra careful about the cuts of pork you are consuming. Experts recommended lean parts like loin chops, sirloin roast, and tenderloin. Avoid any cut with saturated fast.
2. Beef
Very few things taste as good as a nicely cut and cooked steak. Besides the taste, beef also contains nutrients that are highly beneficial to the body. Lean cooked beef delivers between 25 and 27% proteins. It also contains niacin, vitamin B6, Vitamin B12, iron, phosphorus, zinc, and selenium.
Since beef is high in proteins, it protects lean mass and may actually boost muscle growth if supported by other factors like training.
Beef contains additional compounds like creatine and glutathione. Creatine promotes athletic performance while glutathione boosts antioxidant protection to fight conditions such as cell damage and cancer.
Steak is a great source of iron, so it’s also effective for preventing anemia. However, too much consumption of beef can raise the levels of circulating iron to unhealthy points.
It’s imperative that you consume the right cuts of beef. Avoid parts with visible or saturated fats. Lean portions like top sirloin, flap steak, top round steak, porterhouse steak, and bottom round steak are recommended.
Choosing the right cuts alone may not be enough. Some cattle are fed pastures full of toxic chemicals that ultimately affect the beef’s nutrient composition and overall safety. That’s why the dieticians at https://cleaversorganic.com.au/product/organic-beef-steaks/ recommend organic beef. This meat is tasteful, healthier, and much safer.
3. Chicken
Chicken is a type of meat that falls under the poultry category. Popularly referred to as “white meat,” chicken meat contains less myoglobin hence its distinct appearance.
Besides its looks, chicken is also different from other types of meat in that it has a less fat content. That being said, you should know that some parts of a chicken are leaner than others. For instance, breasts have lower caloric content than drumsticks and thighs.
Some of the nutrients present in poultry are Vitamins B12, B6, and B2, zinc, iron, copper, choline, selenium, phosphorus, zinc, and potassium.
The lean protein from chicken helps build and maintain muscle mass. It also boosts bone mineral density hence reducing the risk of developing brittle and weak bones.
Selenium, which is present in chicken meat, has been linked to a number of health benefits like improved thyroid health. It also promotes fertility and immune response.
4. Fish
The discussion on healthy meat would be incomplete without mentioning fish. Fish is actually recognized as one of the healthiest foods on the entire planet.
Although omega-3 fatty acid is the most well-known nutrient in these aquatic animals, their meat has other ingredients that are also very beneficial. It contains riboflavin or Vitamin B2, Vitamin D, calcium, zinc, iodine, magnesium, phosphorus, potassium, and iron.
Trials suggest that people who consume more fish have a slower mental decline than those who don’t. Additional studies show individuals who eat fish regularly have more grey matter which is crucial for memory and regulation of emotions.
These trials report that fish can be effective for preventing conditions such as Alzheimer’s, dementia. ADHD, and depression.
Additionally, omega-3 fatty acids are good for heart health. They lower blood pressure and reduce the risk of stroke, heart attacks, and abnormal heart rhythms.
Omega-3 fatty acid concentration is higher in fatty fish like trout, salmon, herring, and sardines.
Whichever meat you pick, remember to be extra choosy with the cuts you are buying since they directly determine nutrient content and taste.