Song Xin, head nutritionist at the Nutrition Department of Beijing Chaoyang Hospital, believes there are two principles for selecting meat.
First, the smaller the animal, the better. The best meats in daily life are shrimp, fish, goose, duck, and chicken, followed by lamb, pork, and beef.
The chemical structure of goose and duck meat is very similar to olive oil. Regular consumption can lower blood cholesterol in the human body and is very beneficial for heart health. Fish protein has a high absorption rate, making it especially suitable for middle-aged and elderly people, particularly those who are frail.
Song Xin especially reminds that when eating small fish or shrimp, you should eat them head and tail. The fish head is rich in essential nutrients for the body, such as phospholipids, while the abundant fish oil in the belly is beneficial unsaturated fatty acids for the body.
In addition, compared to fish, shrimp is richer in calcium and magnesium. Furthermore, astaxanthin, a unique component in shrimp, has antioxidant and anti-aging effects.
Second, the lighter the color of the meat, the better its nutritional value. Meats can be divided into three categories based on color and depth: the first category is bright red or dark red, such as pork, beef, and lamb. The second category is light-colored or tender white, such as chicken, duck, goose, rabbit, and fish. The third category is almost colorless, mainly from aquatic shellfish, such as clam, oyster, and crab meat.
Song Xin explains that the saturated fat and cholesterol content in light-colored and colorless meats are significantly lower than in red meat. And it is precisely the meat of smaller animals that is lighter in color, which once again shows that smaller animals are often more nutritious. It is recommended that daily diets should lean towards smaller fish, shrimp, and shellfish.