Compiled & Medically reviewed by

 Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Health benefits & risks of non vegetarian food consumption

    Recently the focus of fitness & health conscious people are more on vegetarian foods.A Vegetarian diet can be divided into three types –such as  total vegetarian, lacto vegetarian and lacto-ovo vegetarian. However, non-vegetarian  food also have some unavoidable role in balanced nutrition.

     A pure vegetarian diet includes fruits, nuts, vegetables, fruits, grains, and legumes. The lacto vegetarian diet contains dairy products like milk, butter, cheese etc., and plant food.

   The lacto-vegetarian diets are very practical, easy to plan, wholesome diets everyone can follow. They definitely help in losing weight without compromising on nutrients. But lacto-ovo vegetarian food includes eggs and dairy products like milk, butter, cheese etc.

    A vegetarian diet is rich in nutrients like vitamins, minerals, fiber, unsaturated fat and help boosting immunity. It can also prevent occurrence of lifestyle and non-communicable diseases like diabetes, heart diseases, controls blood pressure, and prevent cancers.

     A non-vegetarian diet includes meat, eggs, fish and seafood. A non-vegetarian diet also provides several health benefits as they are excellent sources of vitamin ,minerals and protein. Non-vegetarian food strengthens muscles and their growth. It also provides iron and help to prevent anaemia.

Meat

Since ancient times, meat has been a cornerstone of the human diet and still most Western main meals include a meat-containing dish.In middle East Asian countries also meat is a prominent part of diet. Meat contains all essential amino acids, making it an excellent protein source, along with vitamins and minerals.

Protein helps for building and maintaining muscle &support skeletal system. Meat should be an important part of the diet for the elderly to prevent age-related declines in muscle strength and frailty (sarcopenia).

Protein quality is generally evaluated based on the content of essential amino acids, the bioavailability and bio-accessibility of amino acids are also decisive for the nutritional value of proteins.

Raw meat has a Digestible Indispensable Amino Acid Score (DIAAS) value of 97, while boiled and pan-roasted meat have similar DIAAS values of 99 and 98, respectively. In roasted and grilled meat, the DIAAS is reduced to 91 and 80, respectively [3]

Diets low in dietary fiber, dairy and other potentially protective factors but high in protein may result in a pro-inflammatory response in the body, leading to higher risk of  serious illnesses.

 In an intervention study comparing veg and fruit rich Mediterranean diets with habitual diets high in meat and low in dietary fiber, the stool, the urine and blood metabolite profiles were consistent with a reduction in toxic amino acid metabolites in people consumed a varied diet with dietary fiber [4].

Meat also supplies minerals and vitamins including  iron, zinc, selenium and phosphorus vitaminA,D,riboflavin vitamin B12.

In meat, iron is complexed and present as heme-iron, which has a considerably higher bioavailability than non-heme-iron. Thus, in the small intestine, approximately 23% of heme-iron is absorbed, whereas this is the case for only 2–8% of non-heme iron

Saturated fatty acids (SFAs) generally constitute almost half the fat in meat, although it is not healthy fats.

Red meat:

Red meat is a major component of dietary patterns in Western populations. Several studies have analyzed the relation between red meat consumption and death rate.

Fat  in red meat consists of approximately 40% Saturated fats 50% monounsaturated fatty acids, 5% trans fatty acids and 4% polyunsaturated fatty acids [6], meat is considered a major source of saturated fat which is unhealthy .Many observational studies have linked saturated fat with an increased risk of cardiovascular diseases and diabetes;

The American Heart Association claim that red meats generally have more saturated fat than other sources of protein, such as chicken, fish, or legumes. They suggest that eating high amounts of saturated fat and any amount of trans fat can increase cholesterol levels and the risk of heart disease.

They therefore recommend that people limit the amount of red meat they eat and encourage people to choose lean cuts of mea

One study published in IJC International journal of cancer [10] found that higher consumption of red meat had links with a higher risk of invasive breast cancer. Conversely, women who ate poultry instead of red meat had a lower risk. Replace red meat with equivalent amounts of other protein sources, such as nuts, poultry, fish, dairy, eggs, and legumes, and whole grains and vegetables

 Fish 

 Fish provide significant health benefits due to its vitamin,minerals ,proteins and omega 3 fatty acids.

 The vitamin B12 found in fish is crucial for the growth of healthy red blood cells, DNA reproduction, and nerve function. Consuming enough vitamin B12 is linked to a lower risk of dementia [memory loss] and heart disease. A lack of vitamin B12 is also connected to problems like chronic fatigue and anemia.

Other health benefits of fish include:

·       Improved Brain Health

Fish are rich in a type of fat known as omega fatty acids. Having a low blood level of omega-3 fatty acids has been connected to accelerated brain aging, including symptoms like memory loss and cognitive impairment, brain shrinkage during aging. Including fish in your diet improves brain functions.

·       Lower Risk of Heart Disease

Omega fatty acids have also been connected to a lower risk of heart disease. Omega-3 fatty acids appear to be connected to preventing and reducing coronary heart disease, lower triglyceride levels, and blood pressure.

·       Decreased Risk of Depression

Mental health can also benefit from omega fatty acids. Omega-3 fatty acids have been firmly linked to a reduction in symptoms of depression. Omega fatty acids have been associated with the increased effectiveness of some anti-depressant medications also.

Fish is also rich in iodine, which is a vital mineral that the body can’t produce on its own. Iodine is important to the function of your thyroid, which controls things like your appetite and your immune system. Fish in general are also a good source of nutrients like vitamin B12, iron,phosphorous,niacin.

Risks of eating fish

While eating fish has nutritional benefits, it also has potential risks. Fish can take in harmful chemicals from the water and the food they eat. Chemicals like mercury and PCBs can build up in their bodies over time and may be harmful to the brain and nervous system.

Mercury can be especially harmful to fetuses, infants, and children because their bodies are still developing. PCBs can cause cancer and other harmful health effects.

Eggs

The protein in eggs helps maintain and repair body tissues, including muscle.Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively. The vitamin A, vitamin B-12, and selenium in eggs play key role in keeping the immune system healthy.

 The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

 Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.

The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness.

Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

Eggs are also a  great source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

Egg contains cholesterol.One medium egg contains about 4.2 g of fat, of which 1.4 g are saturated. Most fat in an egg is unsaturated.  omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.

 Eggs naturally contain vitamin D, and some are fortified with vitamin D through hens’ feed.The body synthesizes most of the vitamin D that it needs from sunlight. However, people also need some vitamin D from dietary sources.A medium egg contains around 0.9 mcg of vitamin D, all of which are in the yolk.

One medium egg typically contains 162 mg of cholesterol. In the past, experts recommended limiting the intake of eggs. However, studies show that there is no association between egg consumption and the risk of heart disease.

Sea food

     Seafood include edible aquatic animals, excluding mammals, but including both freshwater and ocean creatures.Seafood comprises all bony fishes and the more primitive sharks, skates, rays, sawfish, sturgeons, and lampreys; crustaceans such as lobsters, crabs, shrimps, prawns, and crayfish; mollusks etc.

    The most commercially important ocean fish are species of salmon, herring, codfish, flatfish (flounder, sole, halibut, turbot), redfish (ocean perch), jack mackerel, tuna, mackerel, and sardine. Major species of freshwater fish are carp, eel, trout, whitefish, pike, pike perch, catfish etc.

     Sea foods are recommended foods for almost all age groups above 2 years as they are low in solid fats, calories and rich in good quality proteins. Sea foods are low in solid fat [saturated fat,trans fat,cholesterol], and the fat in seafood is in oil form. Oil in sea foods help reduce rheumatoid arthritis,asthma and macular degeneration of eyes.

 Although sea food contains more cholesterol than fish and meat, the fat in seafood is chiefly polyunsaturated,They are excellent source of long chain omega 3 fatty acids particularly EPA [eicosapentanoic acid], and DHA [docosahexanoic acid].

Omega 3 fatty acids help to improve cardiovascular health and protect from heart diseases.

DHA omega 3 fatty acids also helps in brain and vision development of foetus and therefore it is recommended for consumption in pregnant ladies.

    Sea foods are rich sources of many essential vitamins and minerals such as vitamin A,D, B6,B12 ,niacin, ,thiamin, riboflavin and vitamin E.

All these vitamins are essential for the health of skin, nervous system, heart and bones. They also help as cofactors for hormonal and enzymatic reaction of body metabolism. These vitamins are very much important for the health of your neurons and brain health. They also function as antioxidants for skin and body in generals preventing free radical damage. They also help in boosting immunity.

    Sea food contains following minerals ,which are very vital for the  formation and functions of bones,muscles ,circulatory function,immune function  and healthy functioning of heart  and brain.

Calcium,Phosphorus,zinc,magnesium,iron,copper,selenium which support bone and heart health ;also help to boost immunity.

      Sea foods are the good source of high quality lean proteins,low in saturated fat and low in calories and help in the building of muscles and bones; proteins also function as  component of enzymes and various hormones of our body.

You can include fish and other sea food in your diet in multiple ways.Fish may be poached, sautéed, broiled, baked, deep-fried, steamed, or eaten raw.

Health risks of consuming seafood:

Chemicals like mercury and PCBs  from seafood can build up in human bodies over time and may be harmful to the brain and nervous system.

Mercury can be especially harmful to fetuses, infants, and children because their bodies are still developing. PCBs can cause cancer and other harmful health effects

References

 

1.       Meat and Human Health—Current Knowledge and Research Gaps
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305097/ 
2.       https://pubmed.ncbi.nlm.nih.gov/31242624/
3.       https://pubmed.ncbi.nlm.nih.gov/30204886/
4.       https://pubmed.ncbi.nlm.nih.gov/32075887/
5.       Kalpalathika P.V.M., Clark E.M., Mahoney A.W. Heme iron content in selected ready-to-serve beef products. J. Agric. Food Chem. 1991;39:1091–1093. doi: 10.1021/jf00006a017. [CrossRef] [Google Scholar]
6.       https://frida.fooddata.dk/
7.       https://oehha.ca.gov/fish/benefits-risks
8.       https://www.medicalnewstoday.com/articles/283659#nutrition
9.       https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
10.   https://onlinelibrary.wiley.com/doi/epdf/10.1002/ijc.32547?referrer_access_token=64TM7qJaxgBD0DtkcRNC3E4keas67K9QMdWULTWMo8PZUA4u_nTPOa1ybeEU_KQpisJ9yZq2GnHNxRoh0Y0mnxySGykWEwhG43-tLUNpZr808SN8c3skoFuNi-FNzol-PozuUTN3P1C4Pax4-UAzOQ%3D%3D
11.   https://www.bmj.com/content/365/bmj.l2110
12.   https://www.medicalnewstoday.com/articles/326156#cancer-and-mortality
13.  https://aquaculture.ca.uky.edu/sites/aquaculture.ca.uky.edu/files/srac_7300_nutritional_benefits_of_seafood.pdf