Animal proteins. There’s a lot more to them than meets the eye. Not only is meat widely recognized as a high-quality protein, it provides numerous other nutritional benefits. Here’s just a snippet of why meat and other animal proteins are good for you.
First off, not all proteins are the same. Studies have found that people who consumed animal proteins have a higher net protein level than people who consumed plant-based proteins. Animal protein consumption also resulted in higher protein synthesis — the process in which proteins interact with the muscles in your body to improve and repair them.
When compared to others, animal proteins are considered a high-quality protein. Amino acids are the building blocks of protein. There are 20 amino acids, and nine of them are essential for humans to consume. The human body can’t generate these nine amino acids on its own, so they need to be a part of the diet. A high-quality protein contains all nine of these essential amino acids. Proteins from animal sources — including meat, fish, eggs, and dairy — are high-quality, complete proteins.
Most plant-based proteins lack at least one of these essential amino acids. Consuming meat is a great way to ensure you are getting all essential amino acids.
Protein also plays a vital role in how your body feels and performs. Protein can help you feel full and manage your appetite. It also works to build, maintain, and repair your muscles, which are all important for body composition, performance, recovery, and overall health.
Calcium, potassium, dietary fiber, and vitamin D are all nutrients that are considered to be of public health concern for the general population. Iron is also a public health concern for infants and women of childbearing age. Salmon and dairy products are sources of calcium. Seafoods and other meat are all sources of potassium. Fish and dairy products are great sources of vitamin D. Meat is a great source of iron, making it incredibly important for infants and women.
In addition, many teenage girls are iron deficient, so meat is a great source of such an important nutrient.
Meat and other animal proteins are the only natural sources of vitamin B12. Vitamin B12 is a key part of nervous system and brain function. Other important nutrients, including protein, zinc, iron and B vitamins are readily available in meat. Without meat in your diet, it can be hard to get enough of these nutrients.
Here’s a look at some other nutrients found in meat and why they are important to have in your diet:
- Vitamin B1 (thiamine): converts food into energy and supports nerve, muscle and heart function. This vitamin is not produced naturally in the body, so the only way to obtain it is through your diet.
- Selenium: supports reproduction, thyroid gland function, DNA production and protects the body from infection and damage caused by free radicals.
- Vitamin B6: important in brain development during pregnancy and infancy. It is also key to immune system function and metabolism regulation.
- Zinc: essential for a healthy immune system.
- Vitamin B2 (riboflavin): is important for growth and development, the function of cells, and it helps converts food to energy.
- Vitamin B3 (niacin): converts food into energy, supports development, and is important to the function of cells.
- Phosphorus: needed to make energy and carry out chemical processes in the body.
- Choline: regulates memory, mood, muscle control, and other important functions.
Overall, meat is part of a balanced diet. Just like the importance of consuming vegetables and fruits, meat is an essential part of a healthy and nutrient-rich diet. It’s very important to stress that many of the nutrients that are a public health concern can be found in meat. Fiber is the only one of these nutrients not found in animal proteins. It is found in fruits and vegetables. This helps to show how a balanced diet is one of the easiest ways to ensure that you are getting all of the nutrients you need.
Meat can be an incredibly important part of your diet, but at the end of the day, there is no one “best” diet. Some would argue, “everything in moderation.” Food choice is important and everyone will make choices about what foods best align with their budget, nutritional needs, and cultural and personal preferences. While there is no “best” diet for everyone, eating a nutritionally balanced diet is important. Meat can be a key part of ensuring that you are receiving high-quality protein and other important nutrients!
Michelle Miller, the “Farm Babe,” is an internationally recognized keynote speaker, writer, and social media influencer and travels full time to advocate for agriculture. She comes from an Iowa-based row crop and livestock farming background and now resides on a timber farm in North Central Florida.
