21st December, 2012
A nutritionist in St. Patrick Hospital, Kaduna State, Mrs Deborah Luka, has said that red meat contains important nutrients required for good health.
Luka said this in an interview with the News Agency of Nigeria (NAN) on Thursday in Abuja.
He said that red meat like beef, veal, lamb and goat meat contain the highest iron and zinc minerals, which people mostly consumed as protein.
According to her, iron and zinc in red meat are always well absorbed by the body and the redder the meat, the higher the iron content in it.
Luka said 150kg serve of uncooked red meat was a source of Omega-3 that could provide 50 milligrammes of the mineral.
“It contributes 22 per cent to the amount of Omega-3 (500 milligramme) which is recommended for the prevention of chronic diseases,’’ she added.
The nutritionist said meat was a good source of “B Vitamins’’ and with 150 kg of uncooked red meat providing more than 50 per cent of the recommended dietary requirements for key nutrients.
“The percentage of daily values for adults or children aged four years and above, are based on a 2,000 calorie reference diet.
“Your daily values may be higher or lower based on your individual needs,’’ she said.
According to her, it will be far too simplistic to say that eating meat in general, or red meat specifically, is categorically bad for a person.
She said research had suggested that diets high in red and processed meats were associated with an increased risk of certain cancers compared to diets lower in these meats.
“Meat does provide important nutrients that support good health when eaten in moderation,’’ she said,
“For people with a tendency toward anemia or insufficient red blood cells, including meat in the diet can be a good way to help improve the condition,’’ the nutritionist said.
She advised that when choosing red meats as part of a healthy diet, people should stick with lean cuts as much as possible to avoid consuming excess saturated fat.
She said that anyone using ground beef in a recipe should look for lean or extra lean versions if possible, and be sure to drain off visible fat before adding other ingredients.
The nutritionists said that experts recommend avoiding eating grilled or charred meats frequently as high heat treatment of meat protein produces compounds that have been shown to be carcinogenic (cancer-causing).
“Bacon, sausages, hot dogs and cold cuts like bologna are higher in fat and salt than leaner cuts of meat, and are usually treated with preservatives called nitrites, when eaten frequently, may increase your risk of cancer.
“While you can enjoy them occasionally, there are healthier choices available that will give you the protein you need to stay healthy and look for “nitrite-free’’ versions of these foods when you do choose to indulge,’’ she added.
Luka said that to eat well, one needed to include a variety of foods in the diet, adding that “eating red meat is not the only way to get the needed protein.’’
“Poultry, fish, beans, tofu and eggs can also provide the essential nutrients that red meat gives with significantly less saturated fat.
“Baking, broiling, or grilling will preserve the flavor of these alternatives to red meat without adding additional fat during the cooking process, ’’ she said.
She said that fish as a good source of Omega-3 fatty acids, should be eaten a couple of times a week because of its ability to lower the risk of developing heart disease and might help to reduce chronic inflammation in the body.
“To reap their benefits, include fatty fish like tuna, salmon, sardines, herring, mackerel and halibut in your eating plan.
“Eating meat can be part of a healthy diet. There are many ways meat can be prepared for it to be both nutritious and delicious,’’ she said.