Meat is a general term usually applied to any type of animal flesh, such as beef, poultry, pork and fish. Some vegetarians would argue that no meats are healthy and are environmentally unfriendly food sources. Others point to the high proportion of protein found in meats and the need for saturated fat and essential fatty acids in the human diet. Further, meats are complete protein sources and contain all the essential amino acids, unlike the vast majority of plant protein. However, meat composition varies from type to type and some may be considered healthier as a result.
Fatty Fish
Fish may well be the healthiest type of meat, because not only is it an excellent source of protein, about 9 g per ounce, but it is also rich in healthy omega-3 fatty acids, according to the "American Dietetic Association Complete Food and Nutrition Guide." Omega-3 fatty acids are essential for brain and nervous system function, playing important roles in behavior and cognition. Fatty fish, such as salmon, mackerel and tuna, contain the most essential fatty acids and are also excellent sources of B-vitamins, vitamin D and calcium. Wild varieties often have higher vitamin content compared to commercially farmed ones. Eating fish with its bones and skin provides an excellent source of minerals and hyaluronic acid, a beneficial nutrient for healthy joints. Some long-living, deep sea-dwelling species, such as tuna, can collect mercury and other toxins in their flesh, so caution should be exercised.
Chicken and Turkey
If low saturated fat content is the measure of health, then skinless chicken breast may be the healthiest meat. White chicken meat is low in fats and a very good source of protein, about 8 g per ounce, but it is also easily obtained year-round and affordable compared to fresh fish, as cited in "Advanced Nutrition and Human Metabolism." The darker chicken meat, found in the thighs, is higher in saturated fat and vitamins, such as B-complex and vitamin D. Turkey meat often contains more protein and calories per gram than chicken does but is also higher in saturated fat. Turkey is especially high in tryptophan, an amino acid that induces sleepiness. Free-ranging poultry is considered much healthier than poultry from large commercial farms, because of the different diet, natural growing conditions and less use of hormones. Eating the cartilage at the end of drumsticks and wings is an excellent source of hyaluronic acid.
Lean Beef
Beef from cows is also a good source of protein, averaging 7 g per ounce, but it is higher in saturated fats than other meat sources. Saturated fat is often vilified by health professionals because of its high cholesterol content, but some dietary cholesterol is essential for the production of hormones and cell walls. As such, lean steaks and ground beef are the healthier choices. Organ meats, such as liver, are especially high in nutrients such as vitamins A, D and hyaluronic acid. For safety, brain and nerve tissue from cows should be avoided because of concerns about pathogenic prions and "mad cow" disease, according to "Human Biochemistry and Disease."
Pork
Pork is often considered the least healthy meat, but it may be due to religious bias and fear-mongering rather than fact. Pork is a better protein source than most forms of beef and is comparable to turkey in terms of fat-to-lean-meat ratio. However, Muslims and Jews believe pigs and pork to be unclean. Research on pork and its parasite content has been mixed, but all meat has health risks, as cited by "Nutrition and Public Health." Raw fish, such as sushi, can carry parasites also. Beef, especially hamburger meat, can be infected with E. coli bacteria and lead to serious illness. Chicken can lead to salmonella poisoning. It seems the handling, processing and cooking of the meat is much more relevant to health than the actual species.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
- "Contemporary Nutrition"; Gordon M. Wardlaw; 2010
- "Advanced Nutrition and Human Metabolism: 5th Edition"; Sareen S. Gropper and Jack L. Smith; 2009
- "Nutritional Sciences"; Michelle McGuire; 2007
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Nutrition and Public Health"; Sari Edelstein; 2006
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