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Eating meat is part of a healthful diet.

Meat is the most convenient protein source available. In one serving, meat provides all the essential amino acids (the building blocks of protein), as well as essential nutrients such as iron, zinc, and B vitamins. [61] Most plant foods do not provide adequate levels of all the essential amino acids in a single serving.

Saturated fats contain the fat-soluble vitamins A, D, E and K, and the cholesterol from saturated animal fat is needed for the proper function of serotonin receptors in the brain. [49] Low cholesterol levels have been linked to depression. According to a study by researchers at the Institute of Social Medicine and Epidemiology, vegetarians “suffer significantly more often from anxiety disorder and/or depression.” [133] Saturated fats are also essential for building and maintaining cell health, and help the body absorb calcium. [101]

Meat is the best source of vitamin B12, a vitamin necessary to nervous and digestive system health. Although it is also found in eggs and dairy, a peer-reviewed July 2003 study showed two in three vegetarians were vitamin B12 deficient compared to one in 20 meat eaters. [46] [47] Eating meat also provides a better source of iron than a vegetarian diet. The body absorbs 15% to 35% of the heme iron in meat, but only absorbs 2% to 20% of the non-heme iron found in vegetarian sources like leafy greens and beans. [3]

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