Meats provide good sources of protein and other essential nutrients. The healthiest meats include lean cuts such as round steaks, pork loin, extra lean ground beef, skinless chicken, turkey cutlets and lean turkey, roast beef and ham, according to USDA ChooseMyPlate.gov. Avoid meats high in saturated fat.
Vitamins
Meats provide good sources of a variety of B vitamins, including niacin, thiamine, riboflavin, vitamin B-6 and vitamin B-12. B vitamins play an essential role in tissue formation, red blood cell production and nervous system function. They also assist in the process of the body getting energy from food.
Minerals
Meats provide good sources of a variety of essential minerals, including iron, zinc and magnesium. The body needs iron to make hemoglobin, a protein in red blood cells that delivers oxygen to the body's tissues and organs. Zinc plays an important role in healthy immune function, and magnesium assists in bone formation and the release of energy from muscles.
Protein
The body needs protein to maintain healthy bones, muscles, cartilage, skin, blood, enzymes and hormones. Protein also provides an important source of calories and energy. Meats provide complete protein sources, meaning they contain all of the essential amino acids that the body cannot make. Plant-based proteins, on the other hand, provide incomplete proteins. Women ages 19 and over should eat 46 g of protein per day, and men ages 19 and over should eat 56 g per day, according to the Centers for Disease Control and Prevention.
Negative Effects
Ground beef, sausages, hot dogs, bacon, duck and fatty cuts of pork, beef and lamb contain high amounts of saturated fat. A high saturated fat intake can increase your LDL, or "bad," cholesterol, increasing your risk for coronary heart disease. Organ meats such as liver and giblets contain high amounts of cholesterol and can also raise LDL cholesterol levels. High-fat meats may also contribute to caloric excess and weight gain. Choose lean cuts of meat and skinless poultry whenever possible.
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