This article explores how much protein is in different cuts. Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you. Tofu is a food made from condensed soy milk. This is a detailed article about tofu and its health effects, both good and bad.
When it comes to fish, there is much debate on whether the benefits outweigh potential safety concerns. This article evaluates the nutritional…. Peanut butter is fairly nutritious and a good source of protein compared to many other plant foods. But you might not want to eat too much, for a few…. Health Conditions Discover Plan Connect. Here are 13 lean protein foods you should consider. White-Fleshed Fish. Share on Pinterest. Plain Greek Yogurt. Summary Plain nonfat or low-fat Greek yogurt contains around twice as much protein per serving as regular yogurt.
Beans, Peas and Lentils. Summary Beans, peas and lentils are good sources of lean protein. Skinless, White-Meat Poultry. Summary White-meat chicken and turkey, particularly the breast, are rich in protein and low in fat if you remove the skin either before or after cooking.
Low-Fat Cottage Cheese. Summary Low-fat cottage cheese is an excellent source of protein and becoming even more convenient with the increased availability of single-serve containers. Lite Tofu. Summary Lite tofu is a good source of plant protein that provides adequate amounts of all essential amino acids and is very versatile in recipes. Lean Beef. Powdered Peanut Butter. Summary Powdered peanut butter is a convenient protein source that has just a fraction of the calories and fat of regular peanut butter.
Low-Fat Milk. Summary Low-fat milk is a good source of protein and can save you a significant amount of fat and calories compared to whole milk, especially if you consume it often. Pork Loin. In addition, pork is rich in B vitamins, selenium and zinc. Deficiency of thiamine could cause loss of appetite, fatigue, constipation, irritability and depression.
Meat in general is a good source of thiamine with especial reference to fish which provides larger quantities of it as compared to other meat sources except pork. It is essential to release energy from the major food constituents like proteins, fats and carbohydrates. It helps in retaining good eye sight and healthy skin. It also aids in the absorption and utilization of iron. Moreover, it is required in the conversion process from tryptophan to niacin. Poultry meat, lamb and beef are considered among the good sources of riboflavin.
Together with other B-vitamins, niacin functions in a variety of intracellular enzyme systems, including those involved in energy production. Its sources are meat, fish and poultry etc.
Other problems include memory loss, vomiting and diarrhea. Vitamin B 6 plays a vital role in the functioning of approximately enzymes that catalyze the essential chemical reactions in the human body. It helps in the synthesis of the neurotransmitters and important in the synthesis of heme iron i.
Additionally, it also helps in the synthesis of niacin from tryptophan. Important meaty sources of vitamin-B 6 are fish, poultry and meat. Vitamin-B 12 is found only in foods of animal origin; therefore, vegans vegetarians who consume no animal products might have been needed to supplement their diet with this vitamin.
Individuals who have pernicious anemia inability to absorb vitamin-B 12 from food and do not consume vitamin-B 12 can be treated successfully with injections of vitamin-B Liver, beef, lamb and pork are rich sources of this vitamin.
Some other sources are oysters, fish, egg yolk and cheese. Vitamins present in the meat get lost during its processing by both methods of conventional heating and microwave heating especially in case of vitamin B 1 [ 40 ].
The retention of both the vitamins B 1 and B 2 from different kinds of the meat by conventional cooking is shown in the table. The loss of vitamin B 1 was mainly observed by leaching. Other vitamins of B complex family including B 6 , B 12 and pantothenic acid also exhibit same issues like B 1.
Loss or retention of B complex vitamins during conventional and microwave cooking is illustrated in Table 7. Vitamin content of various raw meats [ 31 , 36 ]. Comparison of cooking losses and vitamin B 1 retention in conventional and microwave cooking [ 31 ].
Vitamin A is a fat-soluble vitamin necessary for the maintenance of healthy tissues and for maintaining the normal vision and eyesight. Green and yellow vegetables provide most of the vitamin A and it occurs in the form of carotene a precursor which the body converts to vitamin A. Milk and margarine are often fortified with vitamin A. Liver is suggested as the greatest single food source of vitamin A.
It is also a good source of the other fat-soluble vitamins such as vitamin D and vitamin K [ 41 ]. Vitamin contents water and fat soluble of various offal organs are shown in Table 8. This chapter concludes that meat and meat products have significant role in fulfillment and maintenance of human health. Studies indicated that strong nutritional composition fats, proteins and carbohydrates with minerals, vitamins and other functional compounds have a preventive role against major and minor nutrients deficiency diseases.
This food material must be included as important proportion in balanced diet to meet the required health benefits. Proteins and amino acids are beneficial for growth and building of muscles in humans. Owing to the fats and fatty acid profile composition of meat, there is a point to be concerned about the consumption of meat because of the presence of saturated fats that cause coronary heart diseases and elevated cholesterol level if taken in higher than normal amount.
Thus, intake of meat in balanced proportion must be according to the prescription of nutritionist and health practitioners.
Additionally, minerals and vitamins including zinc, iron, selenium, sodium, copper, magnesium, calcium, potassium, phosphorus and vitamin A along with ample amount of B complex vitamins are considered as important constituents of meat, respectively, that are beneficial for overall human health stratum.
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Edited by Muhammad Sajid Arshad. Edited by Hany El-Shemy. We are IntechOpen, the world's leading publisher of Open Access books. Built by scientists, for scientists. Our readership spans scientists, professors, researchers, librarians, and students, as well as business professionals. Downloaded: Abstract Meat ranks among one of the most significant, nutritious and favored food item available to masses, which aids in fulfilling most of their body requirements.
Keywords meat nutritional value proteins saturated fats minerals vitamins. Introduction Ingestion of fresh, healthy and wholesome food materials play a crucial role in maintaining the health status of human beings. Water Water is one of the important constituents of all food materials. Proteins and its amino acids Meat ranks among one of the protein-rich foods, providing high biological value to the masses. Meat cut Protein g Sat. Table 1. Table 2. Fat and fatty acids Fats rank among one of the three major macro-nutrients, including carbohydrates and proteins.
Table 3. Minerals Minerals are the nutrients present in food materials that do not contain the element carbon in them and required for the proper growth, development as well as maintenance of human body.
Potassium Potassium helps in metabolism, nerve impulses transmission, growth, muscle building and maintaining of acid—base balance in the human body. Read: Milk Mania: Cow vs. Soy vs. Cramer: Soy protein is found in soybeans, a legume that does not contain cholesterol and is low in saturated fat. Soybeans are one of the only vegetable foods that contain all 9 essential amino acids.
They are also a good source of fiber, iron, calcium, zinc, and B vitamins. Eating soy protein in place of animal protein has been found to reduce bad cholesterol and triglycerides, which are linked to heart disease. Other studies have shown that soy contributes to blood sugar control and reduced body weight. One serving a day e.
Skip to content. Does it matter where your protein comes from? Along with fats and carbohydrates, protein is one of the macronutrients we need to live. Animal protein. Found in: meat, poultry, eggs, dairy, fish Cramer: The human body needs 20 different amino acids. Cutting back on red meat could save lives: the researchers estimated that if all the men and women in the study had reduced their total red and processed red meat intake to less than half a serving a day, one in ten cardiovascular disease deaths would have been prevented.
In another study of 43, men that looked at both amount and sources of protein found that intake of total protein was minimally associated with heart disease risk, but intake of protein from red meat was associated with higher risk.
The researchers compared people who ate diets with red meat with people who ate more of other types of foods i. Researchers found that when diets with red meat were compared with all other types of diets combined, there were no significant differences in total cholesterol, lipoproteins, or blood pressure, although diets higher in red meat did lead to higher triglyceride concentrations than the comparison diets.
Further evidence of the heart benefits of eating healthy protein in place of carbohydrate comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health OmniHeart. A healthy diet that replaced some carbohydrate with healthy protein or healthy fat did a better job of lowering blood pressure and harmful low-density lipoprotein LDL cholesterol than a higher carbohydrate diet. Though weight loss was similar on the two diets, study participants on the high protein diet saw improvements in blood lipids and blood pressure.
For example, one study of Swedish women who ate low-carbohydrate, high-protein diets had higher rates of cardiovascular disease and death than those who ate lower-protein, higher-carbohydrate diets. Diabetes Again, the source of protein matters more than protein quantity when it comes to diabetes risk.
A study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat. In a study that tracked the health of over , men and women, researchers found that individuals who most frequently ate red meats and chicken cooked at high temperatures were 1.
There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the development of diabetes. Of note, this research demonstrated that cooking methods might contribute to diabetes risk beyond the effects of meat consumption alone.
More evidence that the source of protein matters comes from a year study that looked at the relationship between low-carbohydrate diets and type 2 diabetes in women. Low-carbohydrate diets that were high in vegetable sources of fat and protein were associated with a lower risk of type 2 diabetes. Cancer When it comes to cancer, once again, the source of protein seems to matter more than quantity. Conclusions were primarily based on the evidence for colorectal cancer. Data also showed positive associations between processed meat consumption and stomach cancer , and between red meat consumption and pancreatic and prostate cancer.
A study also found a link between high consumption of red meat during adolescence and premenopausal breast cancer, while higher intakes of poultry, nuts, and legumes were associated with lower risk. High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic aromatic hydrocarbons and heterocyclic amines.
Learn about tips for healthy grilling. After tracking their diets for up to 32 years, the authors found that a higher intake of red meat, especially processed versions sausage, bacon, hot dogs, salami , was linked to a modestly higher risk of death, while a higher protein intake from plant foods carried a lower risk. Bone health Digesting protein releases acids into the bloodstream, which the body usually neutralizes with calcium and other buffering agents.
As a result, early research theorized that eating lots of protein requires a lot more calcium — which may be pulled from bone. Weight control The same healthy protein foods that are good choices for disease prevention may also help with weight control. Researchers at the Harvard Chan School of Public Health followed the diet and lifestyle habits of over , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.
A subsequent detailed analysis of this cohort also found that eating red meat, chicken with skin, and regular cheese was associated with greater weight gain.
Yogurt, peanut butter, walnuts and other nuts, chicken without skin, low-fat cheese, and seafood was associated with less weight gain. Other considerations involving protein Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune system take gluten and celiac disease , for example. Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of conditions breathing problems, chronic digestive issues, etc.
Eggs, fish, milk, peanuts, tree nuts, and soybeans cause allergic reactions in some people. In , the FDA announced a voluntary program to limit the routine use of antibiotics in food production such as giving antibiotics to healthy animals to help them grow faster.
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