Deer meat, whether hunted or farmed, is known in the culinary world as venison. While it may not be a common dinner staple for most Americans, this lean, red game meat is nutrient-rich and offers health benefits. Like beef, venison is rich in protein, iron and many B vitamins; however, it is lower in total and saturated fat than beef. As a low-fat and lean protein food, venison may aid in weight management and prevent nutrient deficiencies.
Promotes a Healthy Weight
Choosing lean, protein-rich foods aids in reducing total caloric intake and may offer weight-management benefits. A 4-oz. serving of venison, baked or broiled, provides only 179 calories, 3.6 g of fat, 1.4 g of saturated fat, 0 g of total carbohydrates and 34 g of protein, according to the World's Healthiest Foods. Choosing nutrient-dense foods, such as venison, or foods that provide substantial amounts of vitamins and minerals and relatively few calories, makes it easier to manage your weight and avoid slow weight gain as you age, according to the U.S. Department of Agriculture Dietary Guidelines for Americans.
Prevents Nutrient Deficiencies
Venison is rich in many micronutrients, or vitamins and minerals -- particularly those commonly deficient in the average American diet. Children, adolescents and adults in the U.S. often consume a diet too low in potassium, according to the U.S. Department of Agriculture Dietary Guidelines for Americans. This major mineral is essential for regulating your blood pressure and maintaining acid-base balance and proper fluid balance in your body. A 4-oz. portion of cooked venison provides 380 mg, or 11 percent, of the recommended daily value, or DV, for this nutrient, according to the World's Healthiest Foods.
The elderly are often deficient in vitamin B-12 and iron. A 4-oz. portion of cooked venison provides 3.60 mcg of vitamin B-12, or nearly 60 percent of the DV, and 5.07 mg of iron, or 28 percent of the DV. Vitamin B-12 is important for proper nervous system function and the formation of red blood cells. Iron is essential for oxygen transport throughout your bloodstream and to muscle cells. Iron also enhances immune system function and is needed to form certain neurotransmitters or chemical messengers in your nervous system. Vitamin B-12 and iron are both best absorbed from animal foods, such as venison.
Benefits Heart Health
In addition to meeting 60 percent of the DV for vitamin B-12 per 4-oz. serving, venison is rich in other B vitamins, such as vitamin B-2, or riboflavin; vitamin B-3, also known as niacin; and vitamin B-6. A 4-oz. serving meets 40 percent of the DV for riboflavin, 38 percent for niacin, and 21.5 percent for vitamin B-6. Vitamins B-12 and B-6 offer cardiovascular benefits. These vitamins together help prevent a buildup of a potentially dangerous amino acid in the bloodstream. Elevated homocysteine levels in your blood may damage the lining of your arteries and make blood clot more easily than it should. Both of these effects may increase your risk of atherosclerosis, heart attack or stroke. Adequate levels of vitamins B-12 and B-6, along with folic acid, may decrease homocysteine levels.
References
- The World's Healthiest Foods: Venison
- U.S. Department of Agriculture: Dietary Guidelines for Americans--Adequate Nutrients Within Calorie Needs
- Australian Government Department of Health and Ageing: Healthy Eating -- Vitamins and Minerals
- Office of Dietary Supplements National Institutes of Health: Iron
- Office of Dietary Supplements National Institutes of Health: Vitamin B12
- FamilyDoctor.org: Homocysteine
Member Comments