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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- MayoClinic.com: Cuts of beef: A guide to the leanest selections
- Centers for Disease Control and Prevention: Protein
- American Heart Association: Meat, Poultry and Fish
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Nutritional Value of Meats
Meat products -- including beef, pork, poultry and fish -- belong to one of the six major food groups 2. While it is important to make meat a part of your daily diet, you should eat meat -- especially red meat -- in moderation. The American Heart Association recommends limiting your daily consumption of meat products to 6 oz 2.
Vitamin Content
Meat products contain traces of several different vitamins. This includes vitamin E and vitamins B-1, B-2, B-3 and B-6. Vitamin E serves as an antioxidant, helping to stop free radicals from damaging your cells. All B vitamins work together to convert the food you eat into energy. Vitamin B-1 helps promote healthy muscles, nerves and a healthy heart. Your body uses vitamin B-2 to manufacture red blood cells. Vitamin B-3 helps promote good digestion. Your body uses vitamin B-6 to manufacture protein.
- Meat products contain traces of several different vitamins.
- Your body uses vitamin B-2 to manufacture red blood cells.
Mineral Content
Foods With Vitamin B-6, Magnesium & Folate
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Meat products contain several minerals including magnesium, iron and zinc. Your body needs magnesium to build and maintain strong bones. Iron helps your body transport oxygen through your blood. Zinc is important for maintaining a healthy immune system.
- Meat products contain several minerals including magnesium, iron and zinc.
Protein Content
Meat products are an excellent source of complete proteins. Complete proteins are proteins that contain all of the amino acids that your body needs to function properly. Your body also uses proteins to repair damaged cells and to manufacture new cells.
Unsaturated Fat Content
Vitamin C in Mangoes
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Some meat products contain high amounts of healthy unsaturated fats like omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats that can have a positive impact on your cardiovascular health. Adding omega-3 fatty acids to your diet can help lower your LDL cholesterol levels, blood pressure levels and triglyceride levels. This may decrease your risk of developing cardiovascular disease or an arrhythmia. According to the American Heart Association, fish species like salmon, herring and trout have the highest levels of omega-3 fatty acids 2.
- Some meat products contain high amounts of healthy unsaturated fats like omega-3 fatty acids.
- Omega-3 fatty acids are polyunsaturated fats that can have a positive impact on your cardiovascular health.
Saturated Fat Content
Some meat products such as:
- pork
- lamb
- beef
- sausage
- lunch meats
- organ meats like liver contain high levels of unhealthy saturated fats
According to the U.S. Department of Agriculture, a 3.5-oz. serving of lean beef contains less than 4.5 g of saturated fat. Eating too much saturated fat raises your risk of developing high cholesterol and cardiovascular disease. The fatty parts of meat cuts contain the most saturated fat.
- Some meat products such as: * pork
* lamb
* beef
* sausage
* lunch meats
* organ meats like liver contain high levels of unhealthy saturated fats According to the U.S. Department of Agriculture, a 3.5-oz. - serving of lean beef contains less than 4.5 g of saturated fat.
Related Articles
References
- MayoClinic.com: Cuts of beef: A guide to the leanest selections
- American Heart Association: Meat, Poultry and Fish
- Cleveland Clinic. Cholesterol & nutrition: TLC.
- Health.gov. Dietary guidelines 2015-2020.
- American Heart Association. Fish and omega-3 fatty acids. Reviewed March 23, 2017
- American Heart Association. Meat, poultry, and fish: picking healthy proteins. Reviewed March 26, 2017
- American Heart Association. Top ten tips for healthy grilling and barbecuing. Reviewed February 9, 2017
- National Cholesterol Education Program. Third Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults. 2002.
- Rolfes SR, Whitney E. Understanding Nutrition. 14th ed. Independence, KY: Wadsworth Publishing; 2015.
- The American Heart Association. Meat, Poultry, and Fish: Picking Healthy Proteins. 2016.
- U.S. Food and Drug Administration. Guidance for Industry: A Food Labeling Guide. 2013.
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Writer Bio
Tamara Moffett is a freelance copywriter with a bachelor's degree in English and over seven years of experience. She specializes in writing persuasive sales copy, news stories and feature articles for magazines. Her work has appeared online and in the pages of publications like "Green Business Quarterly," "Black Ink Magazine" and the "Daily Journal of Commerce."