Micronutrients & recovery
Including lean red meat in a healthy, varied diet provides high-quality protein and bioavailable micronutrients (iron, zinc, vitamin B12, vitamin D) that help meet nutritional requirements for specific population groups (infants, adolescents, women of childbearing age, older adults) without negatively impacting weight control due to its satiating effect.
If you are an adult, aim for no more than 70g of cooked red meat per day. This amount helps you get essential nutrients like iron, zinc, and B12 without exceeding the limit associated with colorectal cancer risk. For infants, introduce meat early (around 6-8 months) to ensure adequate iron intake as breast milk stores deplete. For older adults, include red meat to help maintain muscle mass and strength.
When included as part of a healthy, varied diet, red meat provides a rich source of high biological value protein and essential nutrients... inclusion of lean red meat in a healthy, varied diet may help weight loss as part of an energy-reduced diet.
Why this rating
The paper is a review/symposium summary citing various studies (e.g., NDNS, cohort studies) rather than a single primary RCT, but the consensus on nutrient bioavailability is strong.
Source
The role of red meat in the diet: nutrition and health benefits
L. Wyness · Proceedings of The Nutrition Society · 2015
DOI 10.1017/s0029665115004267
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