Meat
Moderate evidenceTurkey
Fifty grams more poultry a day tracked with 11% lower colorectal cancer incidence in observational studies — but not lower mortality. And the tryptophan story does not survive the arithmetic.
Meat
The densest protein there is — cut and cooking method decide the rest.
7 ingredients
Search within this categoryWhat this category is strong in
The nutrients most often listed as a key nutrient among these ingredients.
Meat
Moderate evidenceChicken liver
Per 100 g: 16.6 µg of B12, 588 µg of folate, 8.99 mg of iron. And 3,300 µg of retinol — one plate is over the adult daily ceiling of 3,000 µg.
Meat
Moderate evidenceLamb
2.31 µg of B12, 3.41 mg of zinc, 18.8 µg of selenium. And it is red meat — one analysis puts colorectal cancer risk 14% higher per 100 g a day.
Meat
Nutrition dataDuck
More than half of duck fat is unsaturated. That argument, however, assumes you have removed the skin.
Meat
Nutrition dataPork
Pork carries more than eight times the thiamine of beef. Which cut you choose decides the fat you get with it.
Meat
Nutrition dataBeef
Beef's heme iron absorbs at 15–35%, against 2–20% for non-heme iron from foods like spinach. The real questions are the cut and whether it is processed.
Meat
Moderate evidenceChicken breast
31 g of protein and 3.6 g of fat per 100 g. Almost no everyday food beats it on protein per calorie.
Recipes
- 35 min · 3 servingsKorean beef and sea mustard soupIodine from the seaweed and iron from the beef in one bowl. Because you drink the broth, the minerals that leach out are not lost.
- 25 min · 2 servingsChicken breast and avocado saladFat from the avocado lifts lycopene absorption from the tomato. Protein and fat-soluble compounds meet on one plate.
- 20 min · 2 servingsChicken and chilli stir-frySeasoning with chilli lets you use less salt. In a Korean diet where sodium is the problem, that is chilli's most practical contribution.
- 30 min · 2 servingsLamb and vegetable skewersCook them through in the oven first and finish over high heat. The longer they sit over flame, the more of them chars.