Meat

5.4 Health benefits associated with eating meat Muscle meat Lean meat is an excellent source of ~ Protein ~ B vitamins (especially niacin, B6 and B12) ~ Iron, zinc and selenium ~ Glutathione (an anti-oxidant). Organ meats Organ meats (compared with muscle meats) are much higher in ~ cholesterol ~ iron and zinc ~ vitamin B12 and folate. ~ vitamin A (liver is the only meat that contains a significant amount of vitamin A). Find out the nutrient content of cooked organ meats From the Table Which organ meat is the greatest source of cholesterol? Which organ meat is a best source of folate? More information about nutrients in meat Activities

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	Nutrient content of cooked organ meats
	Brain (lamb)	Liver (lamb)	Kidney (beef)
Nutrient	Per100g	Per100g	Per100g
Cholesterol (mg)	1890	370	549
Iron (mg)	1.9	9.4	7.6
Zinc (mg)	1.2	3.9	2.7
Vitamin B12 (ug)*	6.0	55	31
Folate (ug)*	13.0	220	77
Vitamin A (ug)	0	19895	96

Values from the Australian Government Nutrient Composition Table (NUTTAB95).
*UK values

Additional Information

The iron and zinc from meat is well absorbed and if meat is eaten with vegetables and cereals it also helps to improve the absorption of iron from these foods. In Australia, a large proportion of our intake of vitamin B12 comes from meat. Vitamin B12 plays an essential role in the production of red blood cells and in the maintenance of a healthy nervous system. Red meat contains glutathione, an important anti-oxidant found in the brain and so food sources of glutathione may help to keep the brain healthy.Very lean meats contain small amounts of omega 3 fats, a family of polyunsaturated fats that appear to protect against sudden death from heart disease and may play a role in keeping our minds healthy. Researchers at RMIT in Melbourne have estimated meat contributes around 20% of the omega 3 fats found in the Australian diet of men and women.

Activities

1. Click and drag meat to appropriate fat category. Press the "Submit" button to check the answer.

	low fat <5%	medium fat 5-10%	high fat >10%
Brains
Chicken without skin
Chicken with skin
Chicken wings
Kidney
Lamb shanks
Lean beef
Lean lamb
Lean roast pork
Liver
Marbled steak
Pork ribs
Salami
Sausages

 

2. What nutrients found in lean meat are considered to keep the brain healthy?
(you should be able to think of three)

Answer

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