ANIMAL FOODS

Consumption of meat has many health benefits such as the elimination of diseases, strengthening of the immune system, long-term energy, building and repairing of body tissues and protection of the body from infections, It aids in the production of hemoglobin and is a rich source of protein and other essential amino acids.

   Poultry, pork, beef, lamb, seafood are some of the types of meat. The common denominator in all these is the protein that humans need. Protein converts to energy in our body and helps manage daily functionality. The recommended daily intake of protein is:

• 46 grams for teenage girls and women, 
• 56 grams for men, whereas 
• kids need about 19-34 grams and 
• teenage boys need 52 grams. 

Types of Meat:

Seafood: Crab, lobster, sardines, shrimp, salmon,  oysters etc,.

Poultry: Chicken, turkey, duck, quail

Red Meat: Pork, lamb, bison, beef, goat

Nutritional&Value of Meat:

          While seafood provides omega-3 fatty acids including DHA and EPA, protein, vitamin A, vitamin B, vitamin D; poultry and red meat provide protein, vitamin A, B, and vitamin D, and minerals such as zinc, magnesium, and iron. All of these nutrients are required for various functions of the body and help in their own way.

• Different forms of meat have a high amount of zinc content, which helps to boost immunity. Due to its antioxidant properties, zinc is responsible for creating antibodies to fight free radicals that put us at a higher risk for chronic diseases.
• Protein, also sourced from meat, helps in the production of these antibodies to protect the body from infections.
• The omega-3 fatty acids from seafood are good for boosting immunity as well. 
• The protein in meat helps in building and repairing body tissues and improving muscle activity.
• Protein and zinc in meat aid in muscle growth and repair. 
• Along with proteins, meat also provides essential amino acids that help in digestion. 
• different types of meat are a good source of iron.
• The good fatty acids known as omega-3 in seafood keep the heart healthy and reduce the worry of cardiovascular malfunctions. 
• The types of B vitamins that meat provides are niacin, folic acid, thiamine, biotin, pantothenic acid, vitamin B12, and vitamin B6 and they help in the formation of hormones, red blood cells,and nervous system functioning. These vitamins also help produce energy in the body and keep the heart and nervous system healthy.
• Consumption of meat rich in omega-3 fatty acids is beneficial for healthy skin and hair.
• Intake of meat is also linked to improving the condition of a lot of skin diseases such as psoriasis, eczema, dermatitis.
• The inclusion of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) found in various fishes, promotes cognitive and brain growth. It helps improve concentration and general functioning of the brain. 
• Pregnant women usually avoid consumption of fish due to the mercury content which can affect the unborn child’s growth and development.  However, the omega-3 fatty acids present in fish help in the brain and eye development in babies. It is also known to curb depression which is common during and after pregnancy.

	AMOUNT THAT COUNTS AS 1 OUNCE EQUIVALENT IN THE PROTEIN FOODS GROUP	COMMON PORTIONS AND OUNCE EQUIVALENTS
Meats	28 grams cooked lean beef 28 grams cooked lean pork or ham	1 small steak (eye of round, filet) = 113 grams equivalents 1 small lean hamburger = 56 to 85 grams equivalents
Poultry	1 ounce or 28 grams cooked chicken or turkey, without skin 1 sandwich slice of turkey (4 1/2 x 2 1/2 x 1/8")	1 small chicken breast half = 3 ounce or 85 grams equivalents 1/2 Cornish game hen = 4 ounce or 113 grams equivalents
Seafood	1-ounce or 28g cooked fish or shell fish	1 can of tuna, drained = 3 to 4-ounce equivalents 1 salmon steak = 4 to 6-ounce equivalents 1 small trout = 3-ounce equivalents
Eggs	1 egg	3 egg whites = 2-ounce equivalents 3 egg yolks = 1-ounce equivalent

Word of Caution:

• While frozen and canned variants may be convenient, nothing beats fresh meat.
• Purchasing meat from a clean and safe store or seller to ensure it is not contaminated is critical for one’s health.
• Seawater fish are generally high in salt content and may need to be avoided by some. Like hypertension patients.
• Keeping the mercury content in fish in mind is important as high amounts can be detrimental to your health, but there are certain fish that have little or no percentage of mercury. Also, there have been findings that show allergic reactions, known as anaphylaxis, caused by red meat.