Why the Benefits of Eating Meat Matter

The benefits of eating meat go far beyond basic nutrition. In a world awash in processed food, misleading marketing, and plant-based propaganda, meat stands as one of the few truly nutrient-dense, whole foods available to us. Yet it’s constantly under fire.

Activist-driven narratives claim that meat causes heart disease, ruins the planet, and is inferior to plant-based diets. But what does the research actually say?

Science tells a different story. The truth is that the benefits of eating meat include improved nutrient status, enhanced mental and hormonal health, stronger bones, better gut function, and even environmental advantages—when it’s sourced responsibly.

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Nutrient Density: Meat Crushes Plants

Dr. Ty Beal’s 2020 study on nutrient density changed everything. He examined foods not by calories but by their ability to deliver critical nutrients that are commonly deficient in low- and middle-income populations: vitamin A, B12, iron, zinc, calcium, and protein.

The results were clear:

• Nine of the top ten most nutrient-dense foods were animal-based.

• Liver, goat, kidney, and beef ranked highest.

Compare iron absorption:

• Beef liver contains 3.8 mg of iron per serving with about 1 mg absorbed.

• Spinach contains 3.6 mg per serving—but due to phytates and oxalates, absorption is around 0.2 mg.

And it’s not just iron. Zinc, B12, and even protein from meat are significantly more bioavailable. Plant proteins lack essential amino acids and are harder to digest. The benefits of eating meat include full-spectrum amino acid profiles and superior absorption across the board.

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Gut Health: Amino Acids That Heal from Within

Gut health is foundational to your overall well-being, and animal proteins support gut repair in ways plants cannot.

Glutamine, glycine, and proline—found abundantly in meat, bone broth, and collagen-rich cuts—are key nutrients that:

• Repair intestinal lining

• Reduce inflammation

• Support mucosal immunity

A 2023 review on gut health and animal proteins emphasized that elimination diets based on animal foods are less inflammatory than those high in fiber from plants, particularly for individuals with IBS, Crohn’s, or leaky gut.

Many “gut-healing” diets still include irritants like grains, legumes, and certain vegetables that contain lectins and oxalates. In contrast, the benefits of eating meat include providing safe, non-irritating, healing fuel for your digestive tract.

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Hormonal Support: Building Blocks for Vitality

Hormones govern everything from mood to metabolism, and they require fats, cholesterol, and minerals to function optimally. These are found abundantly in red meat.

Key benefits:

• Zinc supports testosterone and sperm production.

• Cholesterol is the raw material for sex hormones like estrogen and testosterone.

• Iron and B vitamins are essential for thyroid function and adrenal health.

A growing number of young men on plant-heavy diets are experiencing testosterone suppression, fatigue, and infertility. Women on low-fat vegan diets report irregular periods, hair loss, and anxiety.

The benefits of eating meat include restoring hormonal balance through nutrient repletion. No supplement can fully replace the hormonal raw materials that come directly from meat.

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Mental Health: Red Meat and Your Brain

One of the most underrated benefits of eating meat is its role in supporting mental health.

A 2020 meta-analysis covering 18 studies found that individuals who restricted or avoided meat were more likely to experience:

• Depression

• Anxiety

• Suicidal ideation

Why? Because meat contains:

• Vitamin B12, essential for myelin sheath formation and neurotransmitter production

• Heme iron, which oxygenates the brain

• Complete protein, needed for serotonin and dopamine synthesis

Deficiencies in these nutrients can worsen or trigger mental illness, especially in vulnerable populations like pregnant women, children, and the elderly.

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Bone Health and Aging: Stronger, Longer Lives

Your bones aren’t made of plants. They’re built from calcium, vitamin D, protein, phosphorus, and collagen—all of which are more available in meat and animal products.

A 2020 study published in BMC Medicine found that vegetarians had twice the risk of hip fractures compared to meat eaters, even when adjusted for body mass and exercise.

Here’s why:

• Plant-based calcium (like in spinach or almonds) is poorly absorbed due to oxalates.

• Vegan diets often lack vitamin D, vitamin K2, and enough high-quality protein.

The benefits of eating meat include stronger bones, especially critical as anabolic resistance sets in during aging. Animal protein helps preserve lean muscle, which also reduces fall risk.

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Debunking the Meat and Heart Disease Myth

The saturated fat myth was born from Ancel Keys’ cherry-picked Seven Countries Study in the 1960s. Modern research has systematically dismantled this claim.

A 2016 review in the British Medical Journal found:

• No clear association between saturated fat and heart disease

• Saturated fat raises HDL (“good”) cholesterol

• The real culprits are seed oils and refined carbohydrates

Most processed foods—plant-based or otherwise—are full of inflammatory seed oils that create oxidized LDL particles and drive arterial plaque.

Eating grass-fed beef, lamb, and bison supports heart health by:

• Delivering clean animal fats

• Avoiding ultra-processed ingredients

• Supporting inflammation control through better omega-3 ratios

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Meat and the Environment: Regenerative Systems in Action

One of the most common anti-meat arguments is environmental impact. But this claim doesn’t hold up under scrutiny.

The FAO’s 2006 “Livestock’s Long Shadow” report was later corrected. The true breakdown is:

• Livestock accounts for 5% of global emissions

• Transportation and manufacturing are far higher

More importantly, regenerative grazing practices sequester more carbon than they emit:

• Improves topsoil quality

• Increases biodiversity

• Enhances water retention

Methane is part of the biogenic carbon cycle—unlike fossil fuels, it breaks down in about 10 years and is reabsorbed by plants.

The benefits of eating meat from regenerative sources go beyond nutrition—they actively restore ecosystems.

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Plant-Based Diet Pitfalls Exposed

Veganism has a 5-year half-life, according to a 2021 review. About 84% of vegetarians and vegans revert to eating animal products, often for health reasons.

The risks include:

• B12 deficiency → nerve damage, brain fog, fatigue

• Iron deficiency → anemia, cognitive decline

• Omega-3 deficiency → impaired brain and eye development

• Protein inadequacy → muscle loss, poor recovery

Even with supplements, absorption and utilization rates don’t match whole foods. Synthetic B12 (cyanocobalamin) has lower uptake than methylcobalamin found in meat. The benefits of eating meat are not just about intake—but about what your body can actually use.

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Why Grass-Fed and Regenerative Meat Is the Future

While grain-fed beef is still superior to processed food, grass-fed and regenerative meat are superfoods in their own class.

A 2023 analysis led by Dr. Van Elswyk found:

• Grass-fed beef contains 2–3x more omega-3s

• Lower omega-6 to omega-3 ratios

• Higher levels of fat-soluble antioxidants like vitamin E and carotenoids

Here’s a quick comparison:

If you want the maximum benefits of eating meat, go regenerative when possible. But any unprocessed meat beats industrial fake food.

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Sourcing High-Quality Meat Without Going Broke

Labels are often meaningless. Terms like “natural,” “free-range,” and “organic” are poorly regulated and 85% of claims are unsubstantiated according to a USDA report.

How to source wisely:

• Look for third-party certifications (e.g., AGA)

• Buy in bulk from local farms or co-ops

• Use subscription services like Wild Pastures to get regenerative meat at a discount

Wild Pastures claims up to 40% cheaper than competitors, and they work directly with small U.S. regenerative farms.

Still, if that’s not in your budget, eating affordable grain-finished beef is infinitely better than choosing seed oil-laced processed options. Don’t let perfection stop your progress.

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Meat Isn’t the Problem—It’s the Solution

The benefits of eating meat are clear, overwhelming, and well-supported by modern science.

It’s time to bury the myths that have misled generations. Meat is not the cause of disease—it’s the cure for deficiency, fatigue, depression, and degeneration. When raised regeneratively, it even benefits the Earth.

Whether you’re focused on longevity, mental clarity, muscle retention, pregnancy nutrition, or simply avoiding chronic illness, the solution isn’t another plant-based product—it’s real food from real animals.

Stop apologizing. Start thriving.

Eat meat. Live strong.

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Citations

1. Beal, T., & Ortenzi, F. (2022). Priority Micronutrient Density in Foods. Frontiers in Nutrition, 9, 806566. https://www.frontiersin.org/articles/10.3389/fnut.2022.806566/full

2. Beal, T., Manohar, S., Miachon, L., & Fanzo, J. (2024). Nutrient-Dense Foods and Diverse Diets Are Important for Ensuring Adequate Nutrition Across the Life Course. Proceedings of the National Academy of Sciences, 121(16), e2319007121. https://www.pnas.org/doi/10.1073/pnas.2319007121

3. Beal, T., Gardner, C. D., Herrero, M., & Mottet, A. (2023). Friend or Foe? The Role of Animal-Source Foods in Healthy and Environmentally Sustainable Diets. The Journal of Nutrition, 153(2), 297–309. https://www.sciencedirect.com/science/article/pii/S0022316622131378