What’s in red meat?

Lean red meat contains a unique bundle of nutrients essential for good health including:

• Iron 
• Zinc 
• Omega-3s
• Vitamin B12
• Protein (Amino Acids)

Iron

Iron is responsible for transporting oxygen from our blood to our brain and muscles where it is essential for producing energy from food. Feeling tired, lethargic and poor concentration are common symptoms of low iron levels. There are two types of iron found in food:
• Non-haem iron is poorly absorbed and is found in plant foods – legumes, wholegrains and dark green leafy vegetables.
• Haem iron is well absorbed and is found in animal foods – red meat, poultry and seafood.1 Lean red meat is one of the richest sources of haem-iron.
Red meat is recommended 3 to 4 times a week since it is one of the best sources of iron³

Zinc

Zinc is important for many functions in the body – it is an essential nutrient for growth and repair; the immune system; taste and appetite; wound healing; and brain development. The zinc in animal foods is better absorbed than the zinc in plant foods. Phytates, found in grain-based foods, inhibits the absorption of zinc. Red meat is the largest contributor of available zinc in the Australian diet²

Omega-3 fatty acids

It may come as a surprise to learn that red meat is a source of omega-3s. In fact after fish, red meat is the second highest contributor of omega-3s in the Australian diet1. Omega-3s are essential to maintaining a healthy heart and nervous system. They are important for brain development. 

Vitamin B12

Vitamin B12 plays an important role in keeping our blood and nervous system healthy. A lack of vitamin B12 can cause problems with memory and concentration. Vitamin B12 can only be found naturally in animal foods such as lean red meat, poultry, seafood, eggs and milk. 

Essential amino acids

Amino acids are the building blocks of protein. They are essential for many body functions including growth, development and the normal functioning of most of the body. Eight of the 20 required by the body must be provided by food. These 8 are all found at high levels in animal foods. 

Also read more on:

• Nutrient composition tables for lean beef and lamb
• Lean red meat with other protein alternatives comparisons
• Frequently asked questions about red meat
• How to prepare, shop and cook healthy meals (PDF) 
 

References:

 
1. Howe P et al, (2006): “Dietary intake of long-chain omega-3 polyunsaturated fatty acids: contribution of meat sources,” Nutrition; 22:47-53.
2. Baghurst K, Record S, Leppard P. (2000): “Red meat consumption in Australia: intakes, nutrient contribution and changes over time.” Aust J Nutr 57 (4): Suppl.
3. National Health and Medical Research Council (2003): “Dietary Guidelines for Australians,” Canberra: Commonwealth Department of Health and Ageing.