Meats, especially lesser processed lean meats (think chicken breast, pork loin, and beef sirloin), are a natural source of many vitamins, minerals, and amino acids. They also have specific protein compounds fundamental to overall health, making it all the more important to evaluate your dietary needs should you choose to limit or remove meats from your diet.

Here are five essential nutrients only found in meat:

Vitamin B12

Vitamin B12 is primarily found in animal foods like fish, meat, and eggs.

This vitamin is essential for a healthy body, as it helps develop red blood cells, keeps our cells healthy, and supports nerve and brain function. B12 also boosts our energy levels by preventing megaloblastic anemia, a condition that can make people feel tired and weak.

According to the National Institutes of Health, adults should aim for an average daily intake of 2.4 micrograms of B12. It’s important to remember that plant foods don’t naturally contain vitamin B12 unless they’re fortified, making it challenging to get enough of this nutrient on a plant-only diet.

Vitamin D

Vitamin D comes in two forms: D2, found in plants; and D3, found in animal foods. Both forms are important for our health. In our bodies, vitamin D helps absorb calcium, promotes bone and cell growth, reduces inflammation, and supports a healthy immune system.

While both types of vitamin D are essential, a deficiency in vitamin D3 has been linked to a higher risk of cancer, heart disease, and multiple sclerosis. To boost your vitamin D3 intake, try eating fatty fish and egg yolks, which are among the best sources.

A study recommends a daily vitamin D supplement dose of 2000 IU (50 µg) for various health benefits, including reducing the risk of cancer, heart disease, and multiple sclerosis.

DHA

DHA, or docosahexaenoic acid, is an omega-3 fatty acid essential for brain function. It plays a crucial role in infant brain development and is vital for maintaining normal brain function in adults. Deficiencies in DHA have been linked to cognitive decline and an increased risk of developing Alzheimer’s disease, cancer, and depression.

Recent research also highlights the impact of DHA on metabolic health, with findings showing that a low-fat diet with less DHA increased women’s plasma triglycerides and the severity of Type 2 diabetes and heart disease.

The best source of DHA is fatty fish, such as salmon, mackerel, and sardines. However, for those following a plant-based diet, algal oil supplements are an excellent alternative, providing the necessary DHA without animal products.

Complete Proteins

There are two types of proteins – complete and incomplete – and they differ based on their amino acid profile.

There are over 20 types of amino acids and nine essential amino acids. Complete proteins contain all nine, while incomplete proteins lack at least one amino acid. Because our bodies can’t make these crucial amino acids, they must come from our diet.

Animal-based foods, such as meat, poultry, fish, eggs, and dairy, are all sources of complete proteins. Plant-based foods, like fruits and veggies, seeds, nuts, and grains, lack one or more essential amino acids, making them incomplete proteins and not a good sole source of protein in your diet.

However, you don’t necessarily have to eat meat to get your amino acids, but you do have to be strategic. You can mix and match incomplete proteins to create a complete one. For example, when consumed together, rice and beans create a complete protein. So do peanut butter and whole wheat bread.

Digestive properties

Plant and animal proteins differ not only in their amino acid composition, but also in their digestive processes.

The speed at which protein is absorbed directly affects our metabolism. Animal-based proteins are generally more nutritionally efficient because they are absorbed more quickly by the body. It typically takes 36 to 72 hours for the body to break down protein into its amino acids for absorption.

Since plant proteins often need to combine with other foods to provide all the essential amino acids, their digestion and absorption take longer. Recent research supports these findings, showing that animal proteins are more effective in stimulating muscle protein synthesis due to their higher digestibility and better amino acid profile.

However, combining different plant-based protein sources can still provide a complete amino acid profile for those on plant-based diets.