Red meat is a rich source of micronutrients

This study was published in the British Journal of Nutrition 2005 Jun;93(6):933-42

 

Study title and authors:

Consumption of red meat, white meat and processed meat in Irish adults in relation to dietary quality.

Cosgrove M, Flynn A, Kiely M.

Department of Food and Nutritional Sciences, University College Cork, Republic of Ireland.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16022764

The aim of the study was to examine the association of red meat, white meat and processed meat consumption in Irish adults with dietary quality. The study reviewed the diets of 662 men and 717 women (not pregnant or lactating) aged 18-64 years.

The study found:
(a) Red meat consumers had higher Zinc, niacin and vitamin B₁₂ intakes than did non-consumers.
(b) Red meat consumers also had a lower prevalence of inadequacy of micronutrient intakes particularly for iron, Zinc, vitamin A, riboflavin and vitamins B₆, B₁₂ and vitamin C.
(c) There were no differences in micronutrient intakes between white meat consumers and non-consumers.
(d) Processed meat consumption was associated with lower micronutrient intakes and higher levels of inadequacy of iron, folate and vitamin C intakes, particularly among women.

The study demonstrates that red meat consumers had relatively high intakes of micronutrients, particularly copper, Zinc, thiamine, riboflavin, niacin, and vitamins B₆ and B₁₂. On the other hand, processed meat consumption was associated with poor adequacy of micronutrient intakes.

Pork helps to significantly increase nonheme-iron absorption

This study was published in the American Journal of Clinical Nutrition 2003 Jan;77(1):173-9

Study title and authors:
Nonheme-iron absorption from a phytate-rich meal is increased by the addition of small amounts of pork meat.

Baech SB, Hansen M, Bukhave K, Jensen M, Sørensen SS, Kristensen L, Purslow PP, Skibsted LH, Sandström B.
Research Department of Human Nutrition, The Royal Veterinary and Agricultural University, LMC Center for Advanced Food Studies, Frederiksberg, Denmark.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12499338

The study investigated the effect of small amounts of pork on nonheme-iron absorption from a meal presumed to have low iron bioavailability. In the study iron absorption was measured in 45 women, average age 24 years, who consumed four different meals.

The meals consisted of:
(i) The basic meal: rice, tomato sauce, pea purée, and a wheat roll. (phytate-rich meal low in vitamin C).
(ii) The basic meal + 25 grams of pork.
(iii) The basic meal + 50 grams of pork.
(iv) The basic meal + 75 grams of pork.

The study found:
(a) The meal with 25 grams of pork increased absorption of nonheme-iron by 20% compared to the basic meal.
(b) The meal with 50 grams of pork increased absorption of nonheme-iron by 44% compared to the basic meal.
(c) The meal with 75 grams of pork increased absorption of nonheme-iron by 57% compared to the basic meal.

The findings of the study reveal that small amounts of pork (over 50 grams) significantly increase nonheme-iron absorption from a phytate-rich meal low in vitamin C.

Zinc bioavailability from beef is about fourfold greater than from a high-fiber breakfast cereal.

This study was published in the American Journal of Clinical Nutrition 1993 Dec;58(6):902-7

 

Study title and authors:

Measurement of zinc bioavailability from beef and a ready-to-eat high-fiber breakfast cereal in humans: application of a whole-gut lavage technique.

Zheng JJ, Mason JB, Rosenberg IH, Wood RJ.

Mineral Bioavailability Laboratory, US Department of Agriculture Human Nutrition Research Center on Aging, Tufts University, Boston, MA 02111.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8249876

This study compared the effects of beef and breakfast cereals on zinc absorption. The study included eight healthy adults who were given foods containing approximately 4 mg (61.2 mumol) zinc as either beef or a high-fiber, ready-to-eat breakfast cereal.

The study revealed that zinc absorption from the high-fiber breakfast cereal was 14.7%, whereas zinc absorption from beef was 55.1%.

The study demonstrates that zinc bioavailability from beef is about fourfold greater than from a high-fiber breakfast cereal.

Addition of chicken liver to rice or maize based meals, results in large increases of bioavailable iron and zinc

This post includes a synopsis of a study published in Maternal and Child Nutrition 2005 Oct;1(4):263-73 and a recipe for chicken liver spread.

Study title and authors:
Household dietary strategies to enhance the content and bioavailability of iron, zinc and calcium of selected rice- and maize-based Philippine complementary foods.
Perlas LA, Gibson RS.
Food and Nutrition Research Institute, Department of Science and Technology, Bicutan, Taguig, Metro Manila, Philippines. lap@fnri.dost.gov.ph

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16881908

Books:

Perlas notes that Philippine foods are predominantly plant-based, with a low content of readily available iron, zinc, and calcium, and a relatively high amount of phytate, which is a potent inhibitor of mineral absorption.

The study compared the iron, zinc, and calcium content, and estimated iron and zinc bioavailability of rice- and maize-based Filipino foods prepared in various ways. (i) with soaking. (ii) without soaking (iii) and/or enrichment with chicken liver, egg yolk, small soft-boned fish, and mung bean grits.

The study revealed:
(a) Addition of chicken liver, followed by egg yolk, resulted in the greatest increases in iron and zinc content for both the rice- and maize-based foods.
(b) Addition of small dried fish with bones had the greatest effect on calcium.
(c) Phytates were reduced by soaking.

Perlas concludes: Enrichment with animal protein or soaking has the potential to enhance the content of absorbable iron, zinc, and probably calcium to varying degrees in rice- and maize-based Philippine foods.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall 

Recipe of the day

Chicken liver Spread

Ingredients:

Chicken Livers

1 1/2 lbs. of chicken livers, trimmed
1 large yellow onion, chopped
2 cloves of garlic, peeled and sliced
1 stick of butter
3/4 cup of dry white wine, or dry vermouth
2 hard cooked eggs, quartered
1 tbsp. of dry sherry or brandy
1 big handful of parsley, washed and coarsely chopped
several grinds of black pepper, more is better
1 and 1/2 teaspoons of coarse salt
1/2 teaspoon of freshly grated nutmeg
pinch of allspice
pinch of cumin
minced chives for garnish

Instructions:
In a saucepan, heat 1/2 stick of butter just to the sizzle stage, add livers, onion, garlic and wine.

Cover pan and reduce heat to low and poach the livers 20 minutes or so.

You want them cooked and moist, not dry. The onions and garlic should be soft but not brown.

In a food processor, process the livers and pan juices until coarsely chopped.

Add parsley, eggs, brandy, seasonings, remaining 1/2 stick of butter (softened, not melted).

Process until as smooth as you want.

Taste and adjust for salt. You want to overseason a little because then it chills the flavors tend to mellow out.

Chicken Liver Spread



Addition of red meat to a meal increases nonheme iron absorption by 85%

This post includes a summary of a study published in Pediatrics Vol. 111 No. 4 April 2003, pp. 864-870 and a recipe for Madras-style leg steaks with red onions, coriander and braised fennel.

Study title and authors:

Books:

The Role of Meat to Improve the Critical Iron Balance During Weaning

Leif Hallberg, MD, PhD, Michael Hoppe, MSci, Maria Andersson, MSci, Lena Hulthén, MDrSc

From the Department of Clinical Nutrition, Institute of Internal Medicine, Sahlgrenska Academy at Göteborg University, Göteborg, Sweden

This study can be accessed at: http://pediatrics.aappublications.org/cgi/content/abstract/111/4/864
 
The researchers found that addition of red meat to a meal increases nonheme iron absorption by 85%

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall

Recipe of the day

Madras-Style Leg Steaks with Red Onions, Coriander and Braised Fennel

 

Ingredients:

2 boneless lamb leg or rump steaks

Salt and freshly milled black pepper

30ml/2tbsp Madras curry paste

Food Mall: Boneless Leg of Lamb

1 medium red onion, peeled and finely chopped

30ml/2tbsp cold water

15ml/1tbsp freshly chopped coriander

For the Braised Fennel:

1-2 large fennel bulbs, trimmed and cut into quarters

300ml/½pint chicken stock

50g/2oz unsalted butter, cubed

5ml/1tsp cumin seeds

Method:

1.To prepare the braised fennel; place the quarters into a shallow pan and add the stock, butter, cumin seeds and seasoning. Bring to the boil, reduce the heat, cover with foil and simmer for 30-35 minutes, turning occasionally until most of the cooking liquor had dissolved.

2.Place the steaks on a shallow plate, season and coat on both sides with the curry paste.

3.Heat the oil in a large non-stick frying pan and cook the steaks for 6-8 minutes on each side. Transfer to a warm plate and keep warm.

4.Add the onions to the frying pan with the water and cook for 3-4 minutes until soft and caramelised.

5.Remove from the heat and stir through the coriander and any meat juices from the lamb plate.

Madras-Style Leg Steaks with Red Onions, Coriander and Braised Fennel

Iron bioavailability is significantly greater from animal based sources

This post includes a synopsis on a study published in the Journal of Nutrition December 1, 2010 vol. 140 no. 12 2162-2166 and a recipe for Moroccan chicken salad.

Study title and authors:
Utilization of Iron from an Animal-Based Iron Source Is Greater Than That of Ferrous Sulfate in Pregnant and Nonpregnant Women1,2,3
Melissa F. Young4, Ian Griffin5, Eva Pressman6, Allison W. McIntyre6, Elizabeth Cooper6, Thomas McNanley6, Z. Leah Harris7, Mark Westerman8, and Kimberly O. O’Brien4                       Books:

4Cornell University, Division of Nutritional Sciences, Ithaca, NY 14853

5USDA/Agricultural Research Service Children’s Nutrition Research Center, Baylor College of Medicine, Houston, TX 77030
6The University of Rochester School of Medicine, Rochester, NY 14642
7Vanderbilt University Medical Center, Department of Pediatrics, Nashville, TN 37232
8Intrinsic LifeSciences, LLC, La Jolla, CA 92037

This study can be accessed at: http://jn.nutrition.org/content/140/12/2162.abstract

The objective of the study was to examine relative differences in heme (animal based) and nonheme (ferrous sulfate) iron bioavailabilty in pregnant and nonpregnant women.

Heme (animal based) iron bioavailabilty was significantly greater than nonheme (ferrous sulfate) iron bioavailabilty in both pregnant and nonpregnant women.

More information on this subject: Books : Scientific Studies : Websites : Videos : Food Mall



Recipe of the day

Moroccan Chicken Salad

Ingredients:

For the Chicken                                                                                        Food Mall: Chicken Breast

◦1 ½ lbs. chicken breasts, cut into chunks

◦2 t paprika
◦1 t coriander
◦1 t cumin
◦½ t cinnamon
◦¼ t red pepper flakes
◦salt

For the tasty stuff that goes in the salad
◦2 heads romaine lettuce
◦4 small golden beets
◦1 small-to-medium butternut squash
◦toasted almonds
◦dried cherries (or cranberries–something tart will work best)

For the dressing
◦juice 1 lemon
◦juice 1 lime
◦½ avocado
◦1-2 T vinegar (champagne or cider)
◦¼ – ½ c avocado oil (olive oil will work too)
◦s&p

Method:
Preheat your oven to 400ºF.

Peel the beets and butternut squash (+remove the seeds). Chop into small pieces, salt/pepper and oil the pieces. Roast until the squash is soft, about 20 minutes (depending on how big the pieces are).

While the veggies are roasting…

In a large bowl, combine all the spices together. Toss the chicken pieces into the bowl and coat them evenly with the spice mixture. Heat a saute pan over medium-high heat and saute the chicken until cooked through. Remove from the pan and add to the serving bowl.

Wash and chop the lettuce. Add it, along with the rest of the “tasty” ingredients to the serving bowl. Add the squash and beets too.

For the dressing…

Combine all ingredients into a small food processor and process until smooth. Of course, you could use a whisk and bowl, in lieu –just make sure you’ve smashed the avocado up before adding it to the dressing.

Soy inhibits the bioavailability of iron and zinc

This post includes a synopsis of a study published in the Journal of the American College of Nutrition Vol. 25, No. 1, 34-40 2006 and a recipe for turkey stuffed zucchini.

Study title and authors:
Effect of Beef and Soy Proteins on the Absorption of Non-Heme Iron and Inorganic Zinc in Children

Paz Etcheverry, PhD, Keli M. Hawthorne, MS, Lily K. Liang, MA, Steven A. Abrams, MD and Ian J. Griffin, MD

Books:

USDA/ARS Children’s Nutrition research Center (P.E., K.M.H., L.K.L., S.A.A., I.J.G.)

Section of Neonatology (S.A.A., I.J.G.), Department of Pediatrics, Baylor College of Medicine, Houston, Texas

This study can be accessed at: http://www.jacn.org/cgi/content/abstract/25/1/34
 
The objectives of the study was to assess the effects of beef and soy proteins on the bioavailability of non-heme iron and zinc in children.

The study found that:
(a) Iron absorption from the beef meal was 117% greater than from the soy meal.
(b) Zinc absorption from the beef meal was 35% greater than from the soy meal.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall

Recipe of the day

Turkey Stuffed Zucchini

serves 4

Ingredients:

Food Mall: Ground Turkey

• 1 zucchini about 12 inches long, or 6 medium ones

• 3 T olive oil
• 1/2 c chopped onion
• 3 cloves garlic, minced
• 1/2 c chopped mushrooms
• 2 T dry white wine
• 1 lb ground turkey
• 2 diced tomatoes
• 3 T chopped basil
• 1 t chopped rosemary
• 1 egg, lightly beaten
• 2 t sea salt
• 2 t pepper

Instructions:
Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve about half of the insides.

Heat 2 T of olive oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms and reserved zucchini insides, and sauté another 2 minutes.

In a separate skillet heat a T of olive oil on medium high heat. Add the ground turkey. Cook until the ground turkey is lightly browned, about 6 minutes. Stir in the onion and mushroom mixture from the other pan. Add the wine. Stir in tomato, basil and rosemary and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.

When mixture has cooled, add egg, salt and pepper. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 F for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.

Carnitine should be considered a nutritive substance

This post includes a synopsis of a study published in Z Ernahrungswiss 1982 Dec;21(4):257-65 and a recipe for albondigas soup.

Study title and author:
Carnitine in human nutrition.
Bach AC.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/6758382

The human body needs carnitine to be able to utilize long-chain fatty acids for energy production.
                                                                                                                                          Books:

Bach states that: "A diet rich in meat supplies a lot of carnitine, while vegetables, fruits, and grains furnish relatively little". He also notes "that the diet of the adult human need not necessarily furnish carnitine..... if it is sufficiently rich in lysine and methionine" (found in eggs and fish), and that "carnitine should be considered a nutritive substance".

For mothers with new born he advises: "dietary carnitine is more important during the neonatal period. The transition from fetal to extrauterine life is accompanied by an increased role of lipids in meeting energy needs. This change is accompanied by a rise in the body of the levels of carnitine, which is mainly supplied in the maternal milk".

More information on this subject: Books : Scientific Studies : Websites : Videos : Food Mall

Recipe of the day

Albondigas Soup

Serves 6-8

Ingredients:

2 Tbsp olive oil
1 large onion, chopped
1 large garlic clove, minced
3 quarts of chicken stock or beef stock OR water OR a mixture of both
1/2 cup of tomato sauce
1/2 lb of string beans, strings and ends removed, cut into 1 inch pieces
2 large carrots, peeled and sliced
1/3 cup of ground almond
1 pound ground beef                                                                                    Food Mall: Ground Beef

1/4 cup of chopped fresh mint leaves

1/4 cup of chopped parsley
1 raw egg
1 1/2 teaspoon salt
1/4 teaspoon black pepper
A dash of cayenne (optional)
1 1/2 cup of frozen or fresh peas
1 teaspoon of dried oregano, crumbled, or 1 Tbsp fresh chopped oregano
Salt and pepper
1/2 cup chopped fresh cilantro

Method:
1 Heat oil in large heavy-bottomed pot (5-qt) over medium heat. Add onion and cook until tender, about 5 minutes. Add the garlic and cook a minute more. Add broth mixture and tomato sauce. Bring to boil and reduce heat to simmer. Add carrots and string beans.

2 Prepare the meatballs. Mixground almond into meat, adding mint leaves and parsley, salt and pepper. Mix in raw egg. Form mixture into 1-inch meatballs.

3 Add the meatballs to the simmering soup, one at a time. Cover and let simmer for 1/2 hour. Add the peas towards the end of the 1/2 hour. Add a few pinches of oregano and sprinkle with salt and pepper, and a dash of cayenne, to taste.

Garnish with chopped fresh cilantro.

Soy protein causes an acute decline in dietary calcium bioavailability

This post includes a summary of a study published in the American Society for Nutrition 136:1890-1895, July 2006 and a recipe for eggs scrambled with olives and onion.

Study title and authors:

Books:

Meat and Soy Protein Affect Calcium Homeostasis in Healthy Women

Jane E. Kerstetter*, Diane E. Wall, Kimberly O. O'Brien**, Donna M. Caseria and Karl L. Insogna

* Department of Allied Health, University of Connecticut, Storrs, CT; Yale University, School of Internal Medicine, New Haven, CT; ** Division of Nutritional Sciences, Cornell University, Ithaca, NY; and Yale New Haven Hospital, New Haven, CT

This study can be accessed at: http://jn.nutrition.org/cgi/content/abstract/136/7/1890
 
The author concludes that soy protein causes an acute decline in dietary calcium bioavailability compared to meat protein.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall 

Recipe of the day

Eggs Scrambled with Olives and Onion

Ingredient list:

Three fresh eggs

Food Mall: Eggs

Sweet yellow onion

Green olives
Extra virgin olive oil
Garlic powder
Black pepper
Turmeric
Salt

Directions:
Chop enough onion to cover the bottom of a small frying pan. Slice about 10 olives into halves or thirds. Crack three eggs into a coffee cup. Add salt, black pepper, and garlic powder to taste. Add a dusting of turmeric, which I like with eggs. Stir with a fork or whisk to mix well.

Cover the bottom of a small frying pan with olive oil and place over medium-low heat. Don’t skimp on the oil. Add onion and let cook 1-2 minutes. Scatter sliced olives among onions. Pour egg mixture over the vegetables and let it cook undisturbed for about 1 minute. Scrape the eggs off the bottom of the pan almost continuously over the next few minutes until the eggs are as dry as you like them. Transfer to a plate and eat!