Fish and Meat: which one is healthier to consume?

In today's article we are going to discuss about the health benefit of eating meat and fish. The primary aim of this discussion is to highlight which protein source between meat and fish is healthier for consumers.

Fig. 1: Meat

Introduction

Meat is an animal flesh which is often used as one of the primary sources of protein for `food. The animal flesh is mostly comprised of the skin muscle and fat layers that is found in the animal. The word meat comes from the old English word: mete, which means “food” or “article of food” (as in sweetmeat), of Germanic origin. This definition of mete extends to the edible part of fruits, nuts, or eggs, and can refer to food of any kind. In this article we shall limit our discussion on meat to animal Proteins. Meat is valued as a complete protein food containing all the amino acids necessary for the human body. The skin muscle and fat of the animal meat in question, varies widely with the class of animal, and the type of tissue in the flesh of the animal which is connected on the type of food tis animal feed on. This different factor is a valuable source of information on the proximate composition of animal's energy and also influences the flavor, juiciness, and tenderness of the meat.

Types of Meat

There are many different types of animal meat as a source of protein base of the type of animal. this includes:

1. Beef and veal are meat protein from cattle. Beef is primarily composed of protein and varying amounts of fat. Here are the nutrition facts for a 3.5-ounce (100-gram) serving of broiled, ground beef with 10% fat content :

Calories: 217
Water: 61%
Protein: 26.1 grams
Carbs: 0 grams
Sugar: 0 grams
Fiber: 0 grams
Fat: 11.8 grams

Beef is an excellent source of essential nutrients. It contains a wide range of vitamins and minerals. The following data shows the full nutritional values for beef per 100 grams, based on data from the USDA’s FoodCentral Database (healthline.com). Although the exact nutrient values will depend on the precise cut of meat, the following data is based on 80% lean ground meat:

Calories: 254 kcal
Carbohydrate: 0 g
Fat: 16.17 g
Saturated fat: 6.16 g
Monounsaturated Fat: 7.19 g
Polyunsaturated Fat: 0.47 g
Protein: 25.25 g
Vitamins: Vitamin B12 (104% DV), Niacin (vitamin B3) (29% DV), Vitamin B6 (19% DV), Choline (15% DV), Riboflavin (vitamin B2) (13% DV), Pantothenic acid (vitamin B5) (11% DV), Thiamin (vitamin B1) (3% DV), Folate (2% DV), Vitamin E (1% DV), Vitamin K (1% DV)
Minerals: Zinc (57% DV), Selenium (37% DV), Phosphorus (14% DV), Iron (14% DV), Potassium (6% DV), Magnesium (5% DV), Copper (9% DV), Sodium (3% DV), Calcium (2% DV), Manganese (0.5% DV)

Beef provides a large source of L-Carnitine which is a health-promoting compound that the body synthesizes in the liver from the amino acids lysine and methionine. Beef is the best dietary source, and other meat products also contain relatively high amounts. L-carnitine plays a role in fat metabolism. As part of this, L-Carnitine does the job of transporting fats into our mitochondria where we burn them (healthline.com). It’s important to clarify that our body can synthesize sufficient amounts of L-carnitine for general needs, and we don’t necessarily need an external intake. As a result, deficiencies are rare. However, research suggests that a higher dietary intake of L-Carnitine may have some positive health impacts. A meta-analysis of randomized trials suggests that L-carnitine improves patient outcomes. Specifically, it exerts an effect on hypertension, oxidative stress, nitric oxide, and inflammation. A further systematic review found that L-carnitine is associated with a 27% reduction in all-cause mortality in heart failure patients.

Beef also contains conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products. CLA is a type of polyunsaturated fat that has been shown to have several health benefits. These include reducing body fat, increasing lean muscle mass, and improving heart health. However, the amount of CLA in beef is relatively small, and it is unlikely to have a significant impact on health.

When consumed in moderation, beef can improve muscle growth and maintenance. It’s also rich in iron and zinc. But high consumption of beef has been linked to an increased risk for heart disease and cancer. Therefore, it is important to consume beef in moderation and as part of a balanced diet.

2. Pork, ham and bacon are animal meats derived from pigs: Pork is the meat of the domestic pig and it is one of the most commonly consumed red meats worldwide. Pork has a high nutritional value and can provide various health benefits when eaten in moderation and prepared properly. Here are some facts about the health profile of pork:

Pork is a high-protein food and contains all nine essential amino acids that your body needs for growth and maintenance. Protein is important for building and repairing muscles, as well as supporting your immune system and hormone production. A 3-ounce (85-gram) serving of cooked pork tenderloin provides 22 grams of protein, which is 44% of the daily value (DV) for protein (healthline.com).
Pork is also rich in many vitamins and minerals, especially B vitamins. Pork is particularly high in thiamine, which is essential for various bodily functions, such as energy production, nerve function, and brain health. Pork provides more thiamine than any other type of meat. A 3-ounce serving of cooked pork tenderloin provides 0.8 milligrams of thiamine, which is 67% of the DV for thiamine (healthline.com). Pork is also a good source of niacin, riboflavin, vitamin B6, and phosphorus (healthline.com) (verywellfit.com).
Pork contains varying amounts of fat, depending on the cut and the level of trimming. Lean cuts of pork, such as pork loin or pork tenderloin, have less fat and calories than fattier cuts, such as pork belly or bacon. Lean pork can be a good choice for people who want to reduce their intake of saturated fat and cholesterol, which can raise the risk of heart disease and stroke. A 3-ounce serving of cooked pork tenderloin has only 3 grams of fat, of which 1 gram is saturated fat, and 48 milligrams of cholesterol (healthline.com). However, processed pork products, such as ham, bacon, and sausages, are often high in salt, nitrates, and preservatives, which can have negative effects on your health. Processed pork products should be eaten sparingly or avoided altogether (Webmd.com).
Pork can also have some potential health risks, especially if it is undercooked or contaminated. Pork can carry parasites, such as Trichinella spiralis, which can cause a disease called trichinosis. Trichinosis can cause symptoms such as nausea, vomiting, diarrhea, fever, muscle pain, and headache. To prevent trichinosis, pork should be cooked to an internal temperature of at least 145°F (63°C) and rested for 3 minutes before eating (Webmd.com). Pork can also be a source of foodborne bacteria, such as Salmonella, E. coli, and Listeria, which can cause serious infections and complications. To prevent foodborne illness, pork should be handled and stored properly, and cooked thoroughly (Webmd.com). In summary, pork can be a nutritious and delicious part of a balanced diet, as long as it is eaten in moderation and prepared safely. Pork can provide high-quality protein, B vitamins, and other minerals that your body needs. However, pork can also have some health risks, such as parasites, bacteria, and processed additives, which can be avoided by choosing lean and unprocessed cuts of pork, and cooking and storing them properly.

3. Mutton is a meat source from sheep: Sheep provide meat for us to eat. Roasted whole, roasted in chunks, or ground into burgers, there are many ways to prepare sheep meat. The taste and texture are very similar to beef or venison. Sheep meat is mostly eaten up in Europe and the mid-east as they are mainly raised in Australia and New Zealand. It contains more vitamin B12 than any other type of red meat (nutritionadvance.com).

According to (ahdb.org.uk and webmd.com) Some of the benefits of eating sheep meat includes:

It is rich in protein, which helps muscle growth and supports muscle mass. Protein is also needed for normal growth and development of children’s bones.
It contains seven vitamins and minerals that support good health and wellbeing, such as iron, zinc, and vitamin B12.
It provides four essential vitamins that help reduce tiredness and fatigue, such as niacin, riboflavin, pantothenic acid, and vitamin B6.

4. Venison: Venison is a kind of red meat that refers to the meat of a deer. Although it is not as common as traditional meat like beef, chicken, and pork, sales have been growing in the Western world over the past few years. Among the reasons for venison’s increasing popularity are the meat’s nutritional value and the fact it is more environmentally friendly than factory-farmed meat (nutritionadvance.com). Here are some of the health benefits of eating venison:

Venison is low in both fat and overall calories compared to other common meats. It is also slightly higher in calories, and it has a closer ratio of omega-6 to 3 (nutritionadvance.com).
Venison is a high-protein meat that is low in fat and total calories. B vitamins and zinc are the most significant nutrient the meat contains (nutritionadvance.com).
Venison is a good protein choice for people with cardiovascular disease. Venison differs from red meat in part because it is leaner and has less fat and fewer calories. Deer meat, a type of venison, is high in essential amino acids (webmd.com).
Venison is a true health food, as it is an excellent source of protein, is low in fat (especially saturated fat), and is a good source of iron, vitamin B12, riboflavin, niacin and vitamin B6. Plus, it is low in calories, especially when compared to other meats such as pork and beef (grit.com).
Venison is a great source of protein, incredibly low in fat, and its levels of saturated fat are much lower than in other red meats like beef. It also contains minerals that are good for our health, including iron, phosphorus, potassium, and zinc as well as vitamins B6 and B12, riboflavin, niacin, and thiamine bds.org.uk.

5. Fish: Fish is packed with many nutrients that most people are lacking. This includes high-quality protein, iodine, and various vitamins and minerals. Fatty species are sometimes considered the healthiest. That’s because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients. This includes vitamin D, a fat-soluble nutrient that many people are lacking. Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases. Eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes .

Omega-3 fatty acids are essential for growth and development. The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development. For this reason, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids. However, some fish are high in mercury, which is linked to brain developmental problems. Thus, pregnant women should only eat low-mercury fish, such as salmon, sardines, and trout, and no more than 12 ounces (340 grams) per week. They should also avoid raw and uncooked fish because it may contain microorganisms that can harm the fetus.

6. Poultry from chickens, ducks and turkeys: Chicken is a popular food all over the world since it’s one of the most versatile types of meat on the market. In addition to being one of the less fatty meats out there, chicken also has plenty of benefits for our health. Here are some of the most important health benefits of eating poultry:

Chicken is a light and lean source of important nutrients for the human body such as selenium (necessary for proper immune function), phosphorus, Vitamin B6 and B12, Zinc and Copper (healthbenefitstimes.com).
Chicken is a fantastic source of protein (essential for building and repairing tissue and muscle mass) and beta-alanine (an amino acid that is essential for muscular fitness) (healthbenefitstimes.com).
Chicken is a great source of lean protein which is important for our bodies as it participates in all cellular processes. Also, protein provides a source of energy and assists in cellular repair (like torn muscles or ligaments). It’s also involved in forming blood cells and plays a part in metabolic reactions and the immune response (healthbenefitstimes.com).
Chicken makes a fantastic substitute for red meats. A great source of protein, the meat has been linked to a variety of health benefits such as stronger bones and muscles, weight management, heart health, and better mood (webmd.com) (healthline.com).
Chicken meat contains many nutrients that are important to human health, including B vitamins, vitamin A, zinc, selenium, iron, and niacin. These contribute towards energy levels, a healthy immune system, and optimal brain function among other things.

7. Insects: Insects are considered highly nutritional; the majority of them are rich in protein, healthy fats, iron, and calcium, and low in carbohydrates. In fact, the authors of the FAO report claim that insects are just as – if not more – nutritious than commonly consumed meats, such as beef (heart.org). A January 2021 study in Critical Reviews in Food Science Nutrition said edible insects may have “high superior health benefits” due to high levels of vitamin B12, iron, zinc, fiber, essential amino acids, omega-3 and omega-6 fatty acids, and antioxidants (medicalnewstoday.com). Consuming the right critters can help address the pressing issues of food security with the world’s population expected to grow to 9.8 billion by 2050, the UN says (heart.org). Insects can provide nutrition, with high protein, fat and mineral contents.

Some 2 billion people around the world already eat insects to supplement their diet, according to the United Nations’ Food and Agriculture Organization. The practice is known as entomophagy. Insects are a staple in diets in parts of Asia, Africa and Latin America, and are consumed because of their taste, according to the FAO. For example, mopane caterpillars are considered a delicacy in southern Africa, while weaver ant eggs are a treat in parts of Southeast Asia. In Western cultures, the practice of eating insects has started to catch on a bit more over the past decade or so, especially since the release of the FAO’s landmark 2013 report that caught the attention of new audiences. Dishes featuring bugs already are becoming more and more popular, as they appear in trendy eating spots across the country. Celebrity chef Jose Andres’ Mexico City-inspired restaurant in Washington, D.C., serves tacos with chapulines, or grasshoppers. A top-selling concession item at the home of Major League Baseball’s Seattle Mariners is a four-ounce cup of toasted grasshoppers served with savory chili-lime salt seasoning. A popular East Village restaurant in New York City offers, among many other insect-infused dishes, black ant guacamole that features a garnish of salt and – you guessed it – ground-up ants (heart.org).

From the introduction we have seen that there are many different types of animal meat which is are a common source of protein. The best way to know between fish and meat which is healthier to consume is to compare the health benefits and drawbacks of fish and meat based on the nutritional profile of both sources of protein.

Comparison between nutritional profiles of Fish and Meat

Fish and meat are both rich sources of protein, but they have different nutritional profiles and health impacts. Here are some of the main differences:

- Fish is higher in healthy fats than meat. Fish contains omega-3 fatty acids, which are beneficial for the heart, brain, and immune system. Meat, especially red meat, is high in saturated fat, which can raise cholesterol levels and increase the risk of cardiovascular disease²⁴.

- Fish is lower in calories than meat. A 100-gram serving of cooked salmon has 208 calories, while a 100-gram serving of cooked beef has 250 calories². Fish is a better choice for weight loss and calorie-restricted diets.

- Fish is a better source of vitamin D, vitamin A, and selenium than meat. Vitamin D is essential for bone health and immune function. Vitamin A is important for vision and skin health. Selenium is a powerful antioxidant that protects the cells from damage. Meat does not contain vitamin D or vitamin A and has less selenium than fish²³.

- Meat is a better source of iron, zinc, and vitamin B12 than fish. Iron is needed for the production of red blood cells and oxygen transport. Zinc is involved in wound healing and immune function. Vitamin B12 is crucial for the formation of DNA and the maintenance of the nervous system. Fish has less iron, zinc, and vitamin B12 than meat, and some fish may contain mercury, which can interfere with the absorption of these nutrients²⁵.

In conclusion, fish and meat have their own advantages and disadvantages for health. The best way to balance them is to eat a variety of both but limit the intake of red meat and processed meat and choose fish that are low in mercury. A moderate consumption of fish and meat can provide you with the essential nutrients you need for optimal health.

Information Sources:
(1) Salmon vs. Beef — Health Impact and Nutrition Comparison - Food Struct. https://foodstruct.com/compare/fish-vs-beef.

(2) Is Fish Meat? (4 Health Benefits, Factors & Guidelines) - Carnivore Style. https://carnivorestyle.com/is-fish-meat/.

(3) Is Fish Meat? - Healthline. https://www.healthline.com/nutrition/is-fish-meat.

(4) Comparison Between Beef & Fish Nutritional Content | livestrong.

(5) https://www.livestrong.com/article/378459-comparison-between-beef-fish-nutritional-content/.

(6) https://www.healthbenefitstimes.com/5-health-benefits-of-eating-poultry/) (https://www.webmd.com/diet/health-benefits-chicken)

(7) https://thehumaneleague.org.uk/article/is-eating-chicken-healthy-and-good-for-humans-animals-environment) 3 : 3(https://www.healthline.com/nutrition/is-chicken-good-for-you)

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