Sarcopenia is a serious health issue among older adults but can be prevented or reversed with strength exercises and increased protein intake. The best dietary sources of protein are animal-derived foods, such as meat, fish, and milk products. In the context of a healthy lifestyle, regular consumption of beef — or other sources of high-quality protein — may help preserve muscle mass, reducing your risk of sarcopenia.
Carnosine is a compound important for muscle function 24 , In contrast, following a strict vegetarian diet may lead to lower levels of carnosine in muscles over time In human muscles, high levels of carnosine have been linked to reduced fatigue and improved performance during exercise 26 , 30 , 31 , Additionally, controlled studies suggest that beta-alanine supplements can improve running time and strength 33 , Anemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen.
Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness. Only found in animal-derived foods, heme iron is often very low in vegetarian — and especially vegan — diets Your body absorbs heme iron much more efficiently than non-heme iron — the type of iron in plant-derived foods A few studies indicate that meat can increase the absorption of non-heme iron even in meals that contain phytic acid , an inhibitor of iron absorption 36 , 37 , Another study found that meat supplements were more effective than iron tablets at maintaining iron status in women during a period of exercise Rich in high-quality protein, beef may help maintain and grow muscle mass.
Its beta-alanine content may reduce fatigue and improve exercise performance. Plus, beef may prevent iron deficiency anemia.
Observational studies on red meat and heart disease provide mixed results. Some studies detect an increased risk for both unprocessed and processed red meat, a few showed an increased risk for processed meat only, and others reported no significant association at all 40 , 41 , 42 , Keep in mind that observational studies cannot prove cause and effect. They only show that meat eaters are either more or less likely to get a disease.
For example, many health-conscious people avoid red meat because it has been claimed to be unhealthy Additionally, people who eat meat are more likely to be overweight and less likely to exercise or eat a lot of fruits, vegetables, and fiber 35 , 45 , Of course, most observational studies try to correct for these factors, but the accuracy of the statistical adjustments may not always be perfect. Several theories have been proposed to explain the link between meat consumption and heart disease.
The most popular is the diet-heart hypothesis — the idea that saturated fat increases your risk of heart disease by raising cholesterol levels in your blood. The diet-heart hypothesis is controversial and the evidence mixed. Not all studies observe a significant link between saturated fat and heart disease 47 , 48 , Still, most health authorities advise people to limit their intake of saturated fat — including beef tallow.
Many observational studies link high meat consumption to an increased risk of colon cancer — but not all studies find a significant association 53 , 54 , 55 , 56 , Heterocyclic amines are a family of carcinogenic substances formed during high-temperature cooking of animal protein, particularly when frying, baking, or grilling.
These substances may partly explain the link between red meat and cancer. A large number of studies indicate that eating well-done meat — or other dietary sources of heterocyclic amines — may increase your risk of various cancers These include colon, breast, and prostate cancer 65 , 66 , 67 , 68 , 69 , 70 , 71 , 72 , 73 , One of these studies found that women who ate well-done meat regularly had a 4.
Taken together, some evidence suggests that eating high amounts of well-done meat may increase your risk of cancer. Increased cancer risk may also be related to unhealthy lifestyle factors often associated with high meat intake, such as not eating enough fruit, vegetables, and fiber.
For optimal health, it seems sensible to limit your consumption of overcooked meat. Steaming, boiling, and stewing are healthier cooking methods. The beef tapeworm Taenia saginata is an intestinal parasite that can sometimes reach a length of 13—33 feet 4—10 meters However, severe infection may result in weight loss, abdominal pain, and nausea Nutrition Nutrition Basics Food and Health.
By Barbara Hazelden Updated November 19, Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. She is an expert in intuitive eating and nutrition science. Barbara Hazelden. Barbara Hazelden's interest in healthy living began decades ago, during her high school and college years. Always a non-smoker, she also adopted a vegetarian lifestyle for health and ethical reasons. Today, her dietary regimen essentially remains the same, although she recently banished gluten from her menu as well.
Barbara does, however, continue to enjoy her dark chocolate every day. During the past few years, Barbara has also been working to simplify her personal life. She has gradually been gravitating toward a minimalist lifestyle, clearing out excess furniture and dust magnets from her house, and removing mental cobwebs that could keep her from moving forward. As a previous Livestrong.
Each 1-ounce serving of meat contains 7 grams of protein. Video of the Day. Importance of Protein in Diet. Protein Serving Size and Content. Steak and Chicken Gram Counts. Some amino acids are known as essential amino acids, which means our bodies do not produce them and therefore we must obtain them from our diets.
For optimal health, your body needs all the essential amino acids in the right ratios. Protein is found in both animal and plant-based foods -- although animal protein is more "bioavailable" than plant-based protein -- and it's easy to reach the daily recommended amount by eating a healthy, balanced diet.
Plant-based proteins such as fruits, vegetables, grains, nuts and seeds lack one or more essential amino acids. As such, vegetarians and vegans should focus on eating a range of plant-based foods across the day. The amount of protein needed per day varies, depending on factors such as age, gender and amount of physical activity being completed. So for a 65kg female who does little physical activity, this would equate to between grams of protein per day," Debenham said.
The body requires more protein during times of cell growth and repair such as: during childhood and teenage years; pregnancy and lactation and after illness or surgery. Protein is found in animal products like beef, pork, lamb, eggs, fish and poultry, as well as in plant-based foods like legumes, whole grains, nuts and seeds.
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