Food groups (Meat, Eggs, Fish)

Food Groups

Group Two: Meat, Eggs, and Fish

Meat

1. Red Meats:

2. White Meats:

3. Offal:

The Western world tends to consume animal proteins more in the form of meat, which also contains saturated fats that contribute to cholesterol buildup and increased risk of heart diseases and arterial blockages.

Water constitutes up to 70% of meat, proteins range from 25-26% in the best cases, and fat content varies from 3-30% depending on the type of meat chosen. The energy derived from meat primarily comes from its fat content.

The quality of meat is influenced by the animal’s age, breeding method, and diet. Lamb is more commonly consumed in our region than other red meats, followed by beef. Dietary proteins are not stored in the body, so it is essential to consume the daily required amount to obtain necessary amino acids that the body cannot synthesize.

A balanced diet should include both plant and animal protein sources for optimal biological value. Meat plays a role in repairing body cells and renewing red blood cells, and it is generally easy to digest. Lack of meat in the diet can lead to body weakness, fatigue, and other issues.

Excessive meat consumption can lead to arteriosclerosis and high blood pressure. Consuming large amounts of meat may benefit some individuals with obesity, as meat reduces the “mass of water-based foods” the body absorbs. Meat, whether red or white, should be refrigerated at the appropriate cooling temperature for at least three weeks after slaughter to become more flavorful and tender. Unfortunately, this recommended period is often not followed.

Recommended daily meat consumption:

Meat is particularly notable for its proteins and iron content. It is also a primary source of zinc but is very low in calcium. Overconsumption of meat leads to the buildup of toxic waste such as urea and uric acid in the body, which should be avoided by the elderly, those with heart diseases, stressed individuals, pregnant women, and anyone with kidney or rheumatic issues. Excessive meat intake also leads to calcium deficiency, lowering the Ca/P ratio to 0.03, and increases blood acidity.

Meat classifications based on fat content:

Veal, beef, and lamb primarily contain saturated fats, so caution is advised in their consumption. Offal contains non-protein nitrogenous substances called “purines,” which are harmful to the blood vessels, heart, liver, and kidneys. Liver should be consumed cautiously due to possible antibiotic or pesticide residues. The brain has very high cholesterol content, and consuming tongues is not advisable due to the risk of contamination from coliform bacteria, staphylococci, and salmonella. Meat loses about 20% of its vitamins during cooking and about 65% when grilled.

1. Red Meats:

2. White Meats:

Chicken does not contain vitamins A and C but is a good source of protein with balanced amino acids. Broiler chickens are widely consumed grilled and are ideal for diets after skin removal.

3. Offal:

Lamb liver (fresh) contains vitamin A (810 micrograms) and a small amount of beta-carotene. It is very high in cholesterol and should be consumed cautiously. It also contains high amounts of iron and retinol and significant amounts of vitamin B9 (folate).

Veal liver (fresh) has very high cholesterol and retinol content, but less than lamb liver. However, its vitamin B9 (folate) content is about twice that of lamb liver. Lamb liver is richer in iron (more than twice) compared to veal liver.

Heart (fresh, not specified)

Lamb brain (fresh) has high uric acid content and should be consumed very cautiously by those with high cholesterol levels. It is not recommended for those concerned with cholesterol.

Fresh sausage meat: Should contain at least 14.5% protein and no more than 30% fat. Quality control is crucial, and homemade sausages with known ingredients are preferable.

Canned mortadella: Made from lamb, beef, or a mix, and sometimes from chicken. Caution is advised due to added ingredients and unknown production processes. Frequent consumption of processed meats is linked to an increased risk of type 2 diabetes due to nitrites affecting insulin-producing pancreatic cells.

Lamb tripe: Low in fat, high in protein, suitable for some diets when cooked with vegetables like potatoes and carrots.

Lamb head meat: Some people consume boiled lamb tongues, which are high in protein and low in fat, suitable for diets but carry significant risks (previously mentioned). The kidneys, although low in fat, have high cholesterol content (375 mg) and are rich in vitamin B12 and iron (7.4 g%).

Eggs:

Salmonella and Eggs: The World Health Organization (WHO) reports an increase in salmonella cases in Europe, emphasizing the need for stricter control measures. The bacteria primarily found in eggs have developed resistance to antibiotics. Salmonella cases have been increasing for over ten years globally, necessitating efforts to prevent food contamination and educate individuals on kitchen hygiene, such as washing eggs with soap or a diluted disinfectant before use without scrubbing them, as eggs have a transparent film that prevents bacterial entry.

Fresh egg white: Egg whites are an essential food containing all the main amino acids, composed almost entirely of albumin, which contains all necessary amino acids. Boiled egg whites have a digestibility rate of 96%, making them beneficial for obesity treatment. Raw egg whites contain avidin, which prevents the absorption of biotin (vitamin H or B8). Egg whites are best for digestion when cooked thoroughly.

Fresh egg yolk: Egg yolks contain sulfur (180 mg/100 g), fats, minerals, vitamins A and B, and lutein, which may help counteract bad cholesterol. Boiled yolk extends the time spent in the stomach (2.5-3 hours), aiding in weight management. It is not recommended to consume raw eggs due to the presence of avidin, which hinders biotin absorption. Egg yolks also contain carotenoids like beta-carotene (124 micrograms/100 g) and higher iron and phosphorus levels than egg whites.

Eggs are best consumed fresh within the first week after laying. They can be given to some animals after ensuring they are not spoiled. Eggs are one of the richest sources of choline, crucial for brain function, as it is a precursor for acetylcholine. Avoiding eggs may harm brain function due to a lack of choline.

Boiled eggs: Prolonged boiling can cause the yolk to turn greenish-blue due to the oxidation of sulfur and phosphorus. It is not recommended to boil eggs for more than ten minutes for large eggs and seven minutes for small eggs. Adding a teaspoon of lemon juice to the boiling water helps maintain the yolk’s natural color.

Fried eggs with butter (omelet): Various types can be prepared according to taste, such as:

Fried eggs with butter (sunny side up): To avoid the risks of fats and cholesterol, it is better to consume boiled or lightly fried eggs with minimal fats (oil or butter). The Ca/P ratio in eggs is poor, so it should be adjusted by consuming milk.

Children can be given eggs from 5-6 months old, once or twice a week, starting with half a well-cooked yolk mashed or crumbled in vegetable soup. Gradually, they can be given half a soft-boiled egg in their first year of life, and then a whole boiled egg more regularly. Adults can consume 5-6 eggs per week without harm, provided no more than two are consumed at once. Those with high cholesterol should limit themselves to 2-3 eggs per week. Egg whites contain no cholesterol and are safe to consume.

Egg shells are not indicative of nutritional value; it is a pigmentation phenomenon unrelated to the egg’s content. Eggs should be stored with the wider end facing up to prevent the yolk from adhering to the shell. Eggs can be preserved between 0 and 4°C for a long time by dipping them in lime water or sodium silicate solution to seal the pores.

Fish:

Fish are generally less fatty than meat, rich in protein

, and considered a healthy food recommended for consumption 2-3 times a week. The fattiest fish provide 300 calories/100 g, while the least fatty provide 70 calories/100 g. Fish fat is better than meat fat due to the presence of unsaturated omega-3 fatty acids that protect against heart disease, arterial problems, and depression. Fish are easy to digest and rich in vitamins A, B, and D, as well as minerals (iodine, magnesium, potassium, calcium, phosphorus, iron).

Omega-3 fatty acids are densely found in the brain and constitute up to 5% of the fats in nervous tissues. Researchers have observed increased depression rates due to low levels of these fatty acids, as lower levels of unsaturated omega-3 fats reduce HDL cholesterol in the bloodstream, hindering the brain cells’ use of serotonin, leading to depression or anxiety. Cold-water fish like salmon and albacore tuna contain higher omega-3 fatty acids. For those who cannot consume fish, good alternatives include walnuts, walnut oil, and flaxseed oil, while fish oil capsules are also a beneficial supplement.

Saturated fats found in full-fat dairy products, fatty meats, and products containing omega-6 unsaturated fats like sunflower oil and safflower oil reduce the effectiveness of omega-3 fats. Alcohol and smoking also lower the levels of beneficial omega-3 fats. The common belief that fish should not be consumed with dairy needs to be understood in this context.

Salmon also contains vitamin C. Fish are classified based on their fat content into fatty fish like tuna, albacore, and salmon, semi-fatty fish like sardines and red mullet, and virtually fat-free fish like whiting, sole, and trout. Nutritionally, fish proteins contain most of the essential amino acids, making them an excellent source of phosphorus, which plays a crucial role in maintaining the acid-base balance in the blood and is essential for tissue growth and bone development. Fish generally do not contain vitamin C.

Fish are excellent for children as they contain vitamins that strengthen their brains and teeth. Fish is an excellent, nutritious, and easily digestible food with essential protein elements contributing to skeletal development, such as calcium and phosphorus, as well as vitamins A and D. Fish can be introduced to a child’s diet from the third month, starting with a teaspoon twice a week. Small fish are preferred due to less contamination than larger ones. Avoid tuna for children as it is too fatty.

Fresh tuna (raw): Large marine fish classified as fatty, including red and white varieties. Tuna is very rich in histamine, which can cause allergic reactions.

Canned tuna (in oil): Contains vitamin A (1000 IU) and a small amount of iodine (0.04 mg/100 g).

Fresh sardines (raw): Small marine fish classified as semi-fatty, including red mullet.

Canned sardines (in oil)

Whiting (steamed): Nearly fat-free marine fish, including sole and trout. These fish are excellent for high-protein, low-fat, and low-sugar diets.

Fish oil: Research by the Food Research Institute in England indicates that fish oil plays an important role in preventing heart artery blockages due to its high content of polyunsaturated fatty acids, which strengthen the immune system and reduce inflammatory conditions like rheumatoid arthritis. Some of these fatty acids can enter joint cartilage and integrate into its tissue, potentially leading to the development of advanced medications for treating arthritis.

Cod liver oil (fish oil): Andrew Stoll, director of psychopharmacology labs at Harvard Medical School, notes that fish oil capsules have shown promising results in treating depression, making this treatment one of the most significant psychiatric discoveries in twenty years. Omega-3 unsaturated fatty acids in fish oil are essential for proper brain function. Cardiff University researchers found that taking fish oil capsules helps those with arthritis by providing omega-3 fatty acids necessary for joint cartilage cells, inhibiting enzymes that cause cell damage, reducing inflammation, and alleviating pain.

Omega-3 fatty acids also improve immune responses in pregnant women, protecting the fetus from future allergic diseases. Scientists hypothesize a link between omega-3 fats and enzymes that convert tryptophan into serotonin, a neurotransmitter whose low levels cause depression and irritability. Omega-3 fats also inhibit the production of hormone-like substances that cause brain inflammation, such as prostaglandins and cytokines, which hinder nerve signal transmission.

Omega-3 fats are chemically composed of two fatty acids:

DHA concentrates in the membranes of neural communication centers in the brain cortex, and its deficiency can lead to various brain disorders, while its abundance supports mental functions in schizophrenia patients. The human body can convert EPA into DHA, and fatty fish are rich in DHA.

In Japan, health authorities ensure brain nutrition by supervising twenty different foods fortified with DHA, some specifically for children and pregnant women. Americans have the lowest DHA levels globally (Barbara Levine, head of nutrition at New York Medical Center) and a 3% depression rate, compared to fifty times lower in Japan. In a series of experiments, Japanese researchers studied the effect of fish oil on hypertensive and stroke-prone rats. After administering DHA (fish oil), the rats’ blood pressure normalized, and researchers observed increased acetylcholine levels, a chemical crucial for memory and comprehension.

Fish oil contains antioxidants like selenium and omega-3 fatty acids, crucial for brain function. Pregnant rats fed DHA-rich diets produced offspring with superior cognitive abilities compared to those deprived of fish oil.