Food of animal origin

We have known the different components of foods and their functions in our organism; but not all foods contain the same elements; so we must study the characteristics of foods to know the nutrients and other essential compounds that they can provide us.

To facilitate the study of foods, they are grouped according to the nutrients they mainly provide; however, this does not mean that foods of the same family can always be interchanged without considerable nutritional changes occurring.

For example, cow's milk should not be introduced as the main milk source before 12 months of age, mainly because its protein and saturated fat content is different from that of breast milk and formulas.

In this presentation we will learn about the main characteristics of the different food groups of animal origin.

Milk and its derivatives

Milk is a very complete food since it is an important source of energy and provides proteins of high biological value and fats. It also contributes to cover the needs of essential minerals such as calcium, phosphorus, magnesium, potassium, zinc and selenium; and vitamins A, D, B1, B2, B5 and B12. However, it does not provide iron, vitamin C or dietary fiber, essential elements for the body.

Milk should be kept in opaque containers to protect vitamin B2, which is photosensitive. Its vitamin A and D content is considerably reduced when subjected to heat treatment.

It is recommended that children eat two or three servings of dairy products daily, preferably of different origins - milk, yogurt, cottage cheese - to cover the demand for nutrients, especially calcium, phosphorus, vitamin D and B2.

Is the nutritional value of milk equal to that of yogurt and cheese?

The nutritional value of yogurt is similar to that of milk, but it has some differences to highlight: it has less lactose, its coagulated proteins are more digestible and its microorganisms benefit the intestinal flora.

The nutritional value of cheese is different from that of milk since with the separation of the whey most of the vitamins of group B and the lactose are lost; remaining concentrated in the cheese the proteins, fats and minerals such as calcium, phosphorus and salt.

Eggs

Eggs are the source of proteins with the highest biological value; they also provide vitamins A, D, E; B2, B3, B9, B12 and minerals such as iron, iodine and selenium. They are also rich in bioactive substances such as lutein and zeaxanthin that prevent eye disorders such as cataracts. It also contains monounsaturated, polyunsaturated and saturated fats; the latter are high in cholesterol.

Eggs are an important source of the nutrient choline, which is involved in the development of the central nervous system of the embryo and fetus and aids human memory.

Are there nutritional differences between egg whites and yolks?

Of course there are; the white represents a little more than half of the total egg (approximately 56%). It is composed mainly of water (88%) and protein (12%), and contains practically no fat. One egg white provides about 15 kilocalories. It also contains vitamin B2 (riboflavin).

The yolk, on the other hand, contains all the fats of the egg and is rich in proteins of high biological value. It also provides most of the vitamins and minerals contained in eggs. One yolk provides about 60 kilocalories, four times more energy than that provided by the white.

How many eggs a week is recommended?

Most of the scientific community considers that healthy people can consume between 6 and 7 eggs a week, since moderate egg intake (one egg a day) does not increase the risk of cardiovascular disease or mortality. It is recommended that children consume three eggs per week.

Fish and Seafood

In a general sense, marine animals -fish, shellfish, turtles and others- provide the diet with proteins of a high biological value, although slightly lower than that of meat. They are also the most important source of vitamin D. They are also rich in iodine, calcium, vitamin A and vitamin B12.

Oily or oily fish such as eel, tuna, bonito, anchovies, mackerel, salmon and sardines are rich in essential polyunsaturated fatty acids -omega-3-; to which antioxidant and anti-inflammatory properties are attributed, preventing or delaying the onset of cardiovascular disorders and reducing blood cholesterol levels. These fats are also essential for the development of the central nervous system and the brain from the first stages of life.

It is recommended to consume fish three or four times a week, two of which should be fatty or oily fish. The incorporation of fish on a regular basis in the diet, especially in children and adolescents, is essential for proper growth and intellectual development.

Meats

Meats stand out for containing around 20% of proteins of high biological value; they also provide significant amounts of important vitamins such as B12 and B3 and in smaller proportions B1, B2, and B6. They are also rich in easily assimilated iron (heme iron), selenium, zinc and potassium.

The fat content of meat is mostly saturated, with a significant presence of cholesterol; this type of fat, when not consumed in moderation, increases the risk of overweight, obesity and cardiovascular diseases.

Meat consumption should be planned alternating with eggs and fish as follows:

• Consumption of white meat - chicken, turkey, rabbit, etc.) three or four times a week is recommended.

• To include lean red meats -solomillo or fillet of pork, thigh of veal or lamb, etc.-, once a week.

• To consume only occasionally processed meats or sausages (sausages, chorizos, mortadellas, etc.).