Nutrition & meat

Whatever way you look at it, red meat is packed with beneficial nutrients and plays a very important role in a healthy, balanced diet. But let’s not forget that it should be eaten in moderation!


Red meat includes beef, goat and sheep meat, and pork, although some cuts of pork may, under certain conditions, be classified as white meat. In general, pork is the leanest, lamb is the fattiest, and beef is the most nutritious. This food group is rich in nutrients that support healthy development in young people and should ideally be gradually reduced as people get older.

Proteins
Red meat is an important source of protein, essential for the health of muscles, bones and organs, as well as for blood circulation. The proteins found in meat are considered complete, meaning they contain all the amino acids (leucine, isoleucine, methionine, lysine, phenylalanine, threonine, tryptophan) that the body cannot produce on its own. Protein is important for strengthening and renewing the body, plays a fundamental role in cell maintenance, and supports the overall health and functioning of the human body.

Iron
In general, red meat is one of the richest sources of iron, a nutrient essential for many of our body’s functions. Iron is vital for cellular respiration and metabolism, nerve development, red blood cell production, wound healing, and even DNA synthesis. To increase iron absorption, it is recommended to consume it with vitamin C, which means plenty of vegetables with meals and plenty of fruit throughout the day. The quality of the iron in red meat is also evident in the fact that it is easier for the body to use than the iron found in plant sources.

Zinc
Red meat is also rich in easily absorbed zinc, a mineral that is particularly important for healthy skin and a healthy immune system. Especially at this time of year and during the winter months, getting enough zinc can help prevent colds and other infections while strengthening the body’s defenses. Red meat is therefore a rich source of zinc.

Watch out for fat!
Like protein and carbohydrates, fat is essential in our diet, providing energy or even unwanted extra pounds when consumed in excessive amounts. Fat consists of saturated and unsaturated fatty acids. Saturated fatty acids are usually solid at room temperature and generally come from animal sources, mainly red meat. High levels of saturated fat in the diet can raise blood cholesterol levels and thereby increase the risk of heart disease.

Research by veterinarians and animal scientists has managed to significantly reduce the fat content of lean red meat by changing farming methods. So, if we remove all the visible fat from a cut of meat with the help of a butcher, lean beef will contain about 5% intramuscular fat, lean pork 4%, and lean lamb 8%.

Beef & veal
Beef refers to meat from cattle aged 1 year or older. Meat from animals younger than 12 months is classified as veal.
Beef contains 2.7 mg of iron per 100 g and 4.1 mg of zinc. A grilled lean steak has 6 g of fat per 100 g, of which 2.5 g is saturated fat, while the exact same cut cooked in a pan gives us a generous 13 g of fat, of which 5 g is saturated.

Pork
Today’s pigs have much less fat, which is found around the muscles and is therefore easy to remove. With a good knife, we can remove a very large proportion of the fat from pork, which is impossible with beef, where fat is marbled through the muscle tissue. Lean pork is now considered an alternative white meat. It is a source of vitamins A, B, D, E and K. It contains iron, phosphorus and calcium. It is rich in amino acids and contains small amounts of cholesterol. The body absorbs 80% of its nutrients.

Goat and sheep meat
Lamb contains about 210 calories per 100 g, and its protein is of high biological value. It contains all the essential amino acids, vitamins B3, B6 and B12, as well as high concentrations of selenium and zinc.
Goat meat has fewer calories, around 110 per 100 g, contains less fat, and only 10% of that is saturated. Its cholesterol content is about 75 mg; it contains the same vitamins and nutrients, but higher amounts of sodium and potassium than lamb.

Organic meat
Following the trend of recent years, livestock farming has brought organic meat to supermarket display cases and butcher shop refrigerators. With a slightly higher price, like all organic products, reflecting their healthy lives and the equally expensive organic feed they are given to reach the required weight, organic livestock farming follows rules monitored by accredited organizations. Thus, according to the strict requirements of DΗΩ, to be classified as organically reared pork, veal or lamb and goat meat:

Animals must be fed organic feed.
Animal feeding must be based on making the greatest possible use of pasture, according to the grazing land available at different times of the year.
At least 60% of the dry matter in the daily feed must consist of coarsely ground, fresh, dried or ensiled fodder.

Newborn animals must be fed natural milk for at least 45 days.
Only very specific medicines may be used to treat diseases, under the strict supervision of a veterinarian.

In general, the truth is that it’s difficult to buy guaranteed organic meat at just any butcher shop. Organic products always bear special certification seals from DΗΩ, as well as seals certifying the animal’s Greek or foreign origin and place of slaughter.