Pros and Cons of Different Non-Veg Food

Everybody knows that non-vegetarian food is a good source of excellent protein. Proteins provide the essential Amino acids and the amount of Protein in the diet is an important measure of the adequacy and quality of the diet. A non-vegetarian diet contains biologically complete protein i.e. all the essential amino acid that are not synthesized by the body and should be supplied in the diet. Meat also contains iron, vitamin B6, vitamin B12 and niacin.

There are some types of meat, which are commonly used in almost all parts of the world. Here we look at different types of meat and their pros and cons.

Chicken

While technically called as poultry, chicken meat is eaten by most people on a regular basis as a healthy alternative to red meat. Roasted, broiled or grilled, chicken    makes a delicious and nutritious meal. The benefits of chicken include:

• It is a very good source of protein with 100 gm of chicken providing 60% of the daily value for protein.
• It has high amounts of Niacin (vitamin B3) and Vitamin B6. Niacin is essential to maintain good skin and nervous system. Both niacin and vitamin B6 helps in the metabolism of fats, carbohydrates and proteins in the body. A 100 gm of chicken provides around 65% of the daily value (DV) for niacin and 28% of the DV for vitamin B6.
• It is also a very good source of the trace mineral, selenium. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.
• It is a very versatile food that can be used in all kinds of dishes.

The limitations of chicken include:

• Eating excessive fried chicken can increase the risk of acute coronary syndrome.
• Being high in cholesterol, it significantly increases heart attack risk. Limit your consumption to twice a week.

Fish

Fish is a highly nutritious food commodity and it makes a fabulous addition to any healthy diet. Benefits of a fish diet include:

• Fish is an excellent source of high-quality proteins protein with sufficient amount of all the essential amino acids.
• Its saturated fat content is generally low.
• It is a rich source of omega-3 essential fatty acids, which provide protection from heart disease and are great brain food for you and if you are pregnant, for your unborn child.
• Fish oils are one of the few natural food sources of vitamin D.

The limitations of fish include:

• There is increased amount of mercury now being found in certain cold-water fish which is toxic. The fish higher in mercury are usually big fish that eat smaller fish. Mercury can damage a growing brain. Pregnant and breastfeeding women, babies and children in particular need to limit eating certain types of fish.

Mutton

It is a type of red meat and is a staple food in some parts of the world and is consumed in many regions. The benefits include:

• Mutton is packed with high-quality protein.
• It is a very rich source of Iron. Eating mutton also enhances the absorption of nonheme iron from plant foods.
• It is also a very rich source of Zinc.

The limitations of mutton include:

• Extremely high in cholesterol.
• Mutton has no fiber, and commercially produced meat is full of toxins, antibiotics, and hormones.

Beef

Beef is one of the popular types of meat, which is used to prepare food recipes, across the globe. Beef, which comes from the cow is considered to be the most popular choice of all red meats. It is not favored in India because of its religious implications. The benefits include:

• Lean beef is a good source of protein providing 60% of the daily value for protein in just 100 gm.
• It is also a very good source of vitamin B12 and a good source of vitamin B6. It provides around 42% of the daily value for vitamin B12 and 22% of the DV for vitamin B6. Vitamin B12 is a type of vitamin which is mainly present in animal products. It is vital for cell metabolism, maintaining a healthy nervous system and for producing red blood cells in the body.
• Lean beef has six times more zinc than any other meat. Zinc is helpful for preventing the damage to blood vessel walls that can contribute to atherosclerosis. It also boosts the immune system and improves body resistance against numerous diseases.
• It is also a good source of selenium, iron and phosphorus.

The limitations of beef include:

• Extremely high in saturated fat.
• It can increase the risk of some cancers.
• Improperly cooked beef can lead to certain food-borne diseases.
• Beef from cows given antibiotics, hormones and other substances can be harmful. Try to buy only organic meat, raised from animals that are free of antibiotics and hormones.

Pork

Pork, which comes from the pig, is also another very popular type of meat throughout the world today. The benefits include:

• Pork is highly enriched with Vitamin B6, Vitamin B12, Thiamin, Niacin, Riboflavin and Pantothenic Acid.
• Pork is a good source of iron which is easy to utilize by the body compared to iron from other vegetarian sources. Pork also has a high mineral content of phosphorus, selenium, sodium, zinc, potassium and copper.
• It is good for skin, eyes, nervous system, bones and mental performance.

The limitations of beef include:

• High in saturated fats. To reduce fat in pork choose lean cuts and trim all visible fat.
• As pork can be very high in sodium, it is not good for people with high blood pressure (hypertension).

Adding the right non veg food for your diet is vital. However, it is true that incidence of high BP, heart disease, obesity and high cholesterol levels is found to be greater among non-vegetarians. Whatever the case, a well-balanced diet supplying proteins, fats, carbohydrates, vitamins and minerals should be taken.