The role of red meat in the diet

A government dietary surveys continue to demonstrate that diets in the UK, whatever our age, are worryingly low in some nutrients commonly found in meat, such as vitamin A, vitamin D, iron, magnesium, zinc, selenium and potassium. Meat has been a staple part of the human diet since the dawn of mankind and a new review[1] just published, has found that including lean red meat in diets across the age spectrum, from infanthood to old age, may help to narrow the present gap between vitamin and mineral intakes and recommended levels. In addition, the evidence suggests that nutrients commonly found in red meat play a role in supporting cognitive function, immune health and addressing iron deficiency.

Red meat – defined as beef, veal, pork and lamb, which is fresh, minced or frozen – is a source of high quality protein and important micronutrients. Beef and lamb are classed as a ‘rich source’ – i.e. more than 30% of the recommended daily allowance (RDA) – of niacin, vitamin B₁₂ and zinc. It is also a ‘source’ – i.e. 15% or more of the RDA – of iron, potassium and phosphorous. Pork is a ‘rich source’ of vitamin B₁ (thiamin). Meat, particularly from grass-fed animals, can be a valuable source of long chain n-3 polyunsaturated fatty acids. These fatty acids, also found in oily fish, support normal foetal development as well as helping to lower the risk of inflammatory conditions, depression and dementia in later life. Red meat is an important source of haem iron – the type that is most readily absorbed – while survey data show that average iron intakes in the UK are worryingly low in some groups such as young children, teenagers and pregnant women.

GETTING THE FACTS RIGHT:

In response to a study on vegetarian diets published yesterday², independent dietician and member of the Meat Advisory Panel (MAP) Dr Carrie Ruxton comments: “This study looked at different groups of Seventh Day Adventists in the US using questionnaires, noting that those with vegetarian diets lived slightly longer than those consuming meat. However, there were several problems with the study. Firstly, vegetarians had a lower body mass index and were less likely to smoke or drink alcohol than non-vegetarians. Secondly, little attempt was made to account for other dietary variables which could affect mortality risk. It was reported that the vegetarians had high vitamin C and fibre intakes, which could certainly impact on health. Thus, the simple presence or absence of meat is an unlikely reason for the differences in mortality rates, given the large differences in smoking, body mass index, alcohol intake, vitamin C and fibre.

“The study also points out that differences in mortality between vegetarians and meat eaters have not been shown in European studies, for example the large European Prospective

Investigation into Cancer and Nutrition–Oxford (EPIC Oxford) cohort study of 47,254 participants[2]. Thus, the US study is not relevant for the UK where intakes of red meat are lower. There is no reason why a moderate amount of red meat, as recommended by the Scientific Advisory Committee on Nutrition (SACN) and consumed as part of a balanced diet, should not be seen as beneficial for health and wellbeing.

Red meat contains highly bioavailable nutrients, particularly zinc and iron, which are less available from a vegetarian diet. Given the low dietary intakes of some nutrients within the UK population, adults should continue to consume a balanced diet with up to 70g of lean red meat per day and up to 500g per week as recommended by SACN”.

DID YOU KNOW? Meat and heart health: In a cohort study among over 51,000 people, meat consumption up to ~100 g/day, was not associated with increased mortality from ischemic heart disease, stroke or total cardiovascular disease among either men or women.[3]

THE FACTS: UK nutrition – the seven ages of mankind: ¹

• Infants and pre-school children – studies show that diets in this age group are low in vitamin A, vitamin D, iron, zinc.
• Pre-pubescent children – diets were found to be low in vitamin A, magnesium, iron and zinc. Boys tended to have higher intakes of iron and thiamin than girls.
• Teenagers (13 to 18 years) – diets are low in many key nutrients – including vitamin A, vitamin D, iron, magnesium, zinc, selenium and potassium.
• Adults of reproductive age (19-50 years) – diets, particularly for females, fall short in magnesium and iron, as well as zinc, selenium and potassium.
• Pregnancy and lactation – Women on average fail to get enough calcium, magnesium, iron, iodine, selenium and potassium and vitamin D.
• Middle-age and older age (50 years and above) – while this group have better quality diets, there are still shortfalls in intakes of magnesium, zinc and potassium.
• Older-age (75 years and beyond) – data shows that in adults aged over 85, intakes of magnesium, zinc and potassium are below the recommended nutrient intake.