Meat – Benefits & Risks

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Whether it is white or red, whether it comes from beef, pig, lamb, chicken, turkey, Meat is the main source of protein for the body, providing all the essential amino acids.
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Whether it is white or red, whether it comes from beef, pig, lamb, chicken, turkey, the meat is the main source of protein for the body, providing all the essential amino acids.

The meat contains vitamins (D, B1) and minerals (iron, zinc, selenium), but has no grams of fiber or carbohydrates.


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  • Participates in the construction and maintenance of all tissues and organs through the amino acid content.
  • Prevents anemia from increased iron content, especially red meat or chicken and turkey breasts.
  • 150 g of roast beef feeds 20% of the daily iron requirement for women and 25% of the daily iron requirement for men.
  • It maintains the good functioning of the nervous system and increases concentration due to vitamin content. B12.
  • Turkey meat contains antioxidants (vitamin C, vitamin E, and selenium) that helps prevent atherosclerosis.
  • Vitamin D from red meat helps fix calcium in the bones.


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  • In meat, there are only saturated fats! Saturated fats in meat increase blood pressure and the risk of atherosclerosis.
  • Often gives constipation because it does not contain fibers.
  • In the pork meat, there may be a parasite called Trichinella spiralis.
  • Sausages and smoked foods contain a lot of salt, not recommended for people suffering from high blood pressure.
  • Chicken legs have more fat and calories than the chest.
  • Chicken and turkey skin is 100% fat.
  • Beef is as fat as pork.

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With what we associate it correctly:

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  • With vegetables of any kind, for carbohydrate and fiber intake.
  • With vitamin-rich products. C, B, and carotene (salads, carrots) as they increase the absorption of iron.
  • With products that increase gastric acidity (fruit juice, vinegar), because proteins are digested easily in the acidic environment.

How do we cook it?

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Do not add oil over lean meat – even the chicken breast has enough fat to not burn. Use water, wine, spices, and herbs to cook it.

Wet cooking by steam, increases the digestibility of proteins, while dry heat (grill) makes them harder to digest.

Try to avoid oil frying as much as possible as a cooking method.

How often is it advisable to consume it?

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Nowadays, there isn’t any more a problem of protein deficiency, usually, the daily meat consumption is 2 times higher than the body requirement.

However, it is good not to overcome:

  • 3 servings of red meat /week
  • 3 servings of sausage/week
  • 5 servings of white meat /week

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Last Thoughts:

Red meat has been linked to heart disease and certain cancers, but also has been found to be beneficial in the energy department. So how do we sort out the facts from the fiction?

The debate of whether or not to eat red meat is an ongoing one with many opinions on both sides of the table.

After reading this article, you should have a good idea of whether you want to abstain from eating red meat or if you should go ahead and add another helping to your plate.

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