A diet lacking in either vitamin B-12 or iron can lead to anemia--a condition in which the blood lacks enough red blood cells, or red blood cells don't have enough hemoglobin. The result is that the body doesn't get as much oxygen. People with this condition tend to tire easily. Left untreated, anemia can damage your organs, according to the National Heart Lung and Blood Institute. Red meat is a good source of both vitamin B-12 and iron. Eating small amounts of red meat can reduce your chances of becoming anemic.
Red Meat and B-12
Vitamin B-12 is essential for the creation of red blood cells. A 3-oz. serving of broiled top sirloin contains 40 percent of the Daily Value for vitamin B-12, and a cheeseburger contains 30 percent of the Daily Value for B-12.
Red Meat and Iron
Iron is a mineral involved in transporting oxygen throughout the body and creating new cells. There are two types of iron: heme iron, which is the iron from animal sources, and non-heme iron, which comes from plant sources. Heme iron is easier for the body to absorb, and is the kind found in red meat. A 3-oz. serving of lean braised beef chuck contains 20 percent of the Daily Value for iron, and a 3-oz. serving of roasted beef tenderloin contains 15 percent of the Daily Value for iron.
Significance
Between 1.5 and 15 percent of Americans have a vitamin B-12 deficiency, and 80 percent of the people around the world have an iron deficiency, according to the Office of Dietary Supplements. Because meat is one of the better sources for these two micronutrients, vegetarians who don't consume any animal products are more likely to suffer deficiencies--unless they increase their intake of iron through other food sources or supplements.
Considerations
Eating red meat has been associated with an increased risk for Type 2 diabetes and heart disease. However, a 2010 study led by Jonathan M. Hodgson and published in the "Journal of Nutrition," found that the increased consumption of lean red meat during the eight weeks of the study did not cause the inflammation or oxidative damage that is theorized to be the reason for this increase in risk.
Expert Insight
Adam M. Bernstein, M.D., Sc.D, a Harvard School of Public Health post-doctoral research fellow, recommends those who want to decrease their heart disease risk should think about eating other protein-rich foods, such as nuts, poultry, fish and low-fat dairy foods. Fish and poultry are also good sources of vitamin B-12 and iron, so red meat consumption is not necessary to reach the Daily Values for these micronutrients.
References
- National Heart Lung and Blood Institute: Anemia
- Journal of Nutriton: Increased Lean Red Meat Intake Does Not Elevate Markers of Oxidative Stress and Inflammation in Humans
- Office of Dietary Supplements: Vitamin B12
- Office of Dietary Supplements: Iron
- American Heart Association: Choosing Healthier Protein-Rich Foods Instead of Red and Processed Meats May Reduce Heart Disease Risk in Women
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