Boost Your Nutrient Absorption with a Little Meat or Fish: The Surprising Science Behind the “Meat Factor”
Last week we spoke about sustainable eating with different types of eating patterns to include more vegetables and plant-based meals. So, if you're aiming for a plant-based diet but concerned about missing out on essential nutrients, you're not alone. A fascinating review has found that adding just a small amount of meat or fish—sometimes as little as a few bites—to your meals could help your body absorb more iron and zinc, two nutrients that are often challenging to get from plants alone.
What is the "Meat Factor," and Why Does It Matter?
The "meat factor" refers to the unique way certain animal-based foods (ASFs) can boost the body's ability to absorb nutrients, particularly nonheme iron (the form found in plants) and zinc. These minerals are crucial for energy, immune function, and overall health. The research shows that adding a small portion of ASF, like red meat or fish, to a plant-based meal can significantly increase nutrient absorption.
Key Findings on How Meat and Fish Boost Nutrient Absorption
This comprehensive study reviewed animal and human trials to uncover how ASFs affect nutrient intake. Here are the most intriguing takeaways:
- Small Portions Make a Big Impact: Even modest servings, like 17 grams of red meat or 40 grams of fish, can enhance nutrient absorption in plant-based meals.
- Meat and Fish Lead the Way: The most effective ASFs for boosting nutrient absorption came from muscle tissue, such as fish and lean meats. However, dairy and eggs showed mixed results and did not have the same impact.
- Fish Oil's Special Boost: Fish oils, especially from sardines and anchovies, provided notable benefits in some animal studies, potentially enhancing iron absorption when combined with plant-based meals.
Why This Matters for Plant-Based and Flexitarian Diets
For people focusing on plant-based diets—especially in regions where iron and zinc deficiencies are common—adding a small amount of ASF could make a significant difference. This is especially helpful for those on a tight budget or with limited food options, as even tiny amounts of meat or fish can support better iron and zinc intake.
Knowledge Gaps and Areas for Further Research
While the "meat factor" offers promising potential, the review also highlights some gaps. Most studies so far come from Western countries with higher ASF consumption, so it's unclear whether smaller amounts of ASF would show similar benefits in other regions. Additionally, more research on processed ASFs, such as dried fish, could help determine their value where fresh ASF is less available.
Should You Add a Little Meat or Fish for Better Nutrition?
In summary, adding even a small portion of meat or fish to your meal may be an easy and effective way to boost nutrient absorption, without straying from a largely plant-based lifestyle. For those mindful of sustainable eating, fish offers a nutrient-rich alternative to red meat, supporting both health and environmental goals.
The "meat factor" could be a game-changer for balanced nutrition on plant-heavy diets. So, if you're aiming to up your nutrient game, consider adding a little meat or fish to your plate—your body may thank you!
References: Consalez F, Ahern M, Andersen P, Kjellevold M. The Effect of the Meat Factor in Animal-Source Foods on Micronutrient Absorption: A Scoping Review. Adv Nutr. 2022 Dec 22;13(6):2305-2315. doi: 10.1093/advances/nmac089. PMID: 36055778; PMCID: PMC9776636.
Written by Ines Jabir BSc RD
The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should not be consulted for medical advice.