Why a healthy brain requires a meaty diet (2024)

We all think we know what we should be doing to keep our brains fit, whether it’s learning a new language, socialising or getting enough sleep. Among this catalogue of habits, eating a juicy steak is unlikely to be at the top of your list.

But it should be, according to one Harvard-trained psychiatrist who specialises in nutrition science and brain metabolism. She recently claimed that the brain “needs meat” because it is jam-packed with nutrients that are either difficult or impossible to get from plant sources.

Scientists and nutrition experts seem to agree. “Animal-sourced foods – meat, fish, dairy and eggs – are nutrient-rich foods,” says Alice Stanton, a professor of cardiovascular therapeutics at the Royal College of Surgeons in Ireland, who has authored reports warning against shunning meat from our diet. A diet that consists exclusively of plant-based foods risks the brain as well as bone health, fertility and immune function, she warns.

Why is meat good for the brain?

Meat, particularly red meat, is one of the best sources of zinc. A 250g steak contains around 10.3mg – surpassing the daily recommended intake for men (9.5mg) and women (7mg).

Failing to include enough of this mineral in your diet can lead to cognitive impairment – difficulties remembering, learning and concentrating – according to Dr Katherine Livingstone, a senior research fellow at the Institute for Physical Activity and Nutrition at Deakin University in Victoria, Australia.

B12 – a vitamin found only in animal products – is another reason to eat meat, as it is vital for the healthy function and development of brain and nerve cells. “Deficiencies may impact on our memory, thinking and social abilities as we age,” Dr Livingstone adds.

Adults are advised to eat 1.5 micrograms (mcg) per day. Liver (100mcg per 120g), beef (4.4mcg per 250g) and chicken (0.53mcg per 150g) are among the most potent sources.

Additionally, meat is a complete protein, meaning it provides all the essential amino-acids that the body needs. Eating enough of this macronutrient can lower the risk of dementia by a fifth, according to a study from the Mayo Clinic in Arizona. This may be down to protein supporting the function of neurons in the brain, the scientists suggested.

UK health advice sets out that people need around 0.75g of protein per kilogram of body weight, which equates to around 56g per day for men and 45g for women.

Per 100g, chicken (32g), pork chops (31.6g) and lamb chops (29.2g) are the richest sources. For comparison, plant-based sources of protein – such as tofu (8.1g), red lentils (7.6g) and chickpeas (7.2g) – can contain just a quarter of that amount for the same serving size.

Prof Ian Givens, the director of the Institute for Food, Nutrition and Health at the University of Reading, notes that meat also contains docosahexaenoic acid, a long-chain omega-3 fatty acid that maintains brain and neurological function – though oily fish contains even more.

Selenium is a mineral that protects cells from damage and is vital for brain signalling. Men need around 75mcg per day, while women should have around 60mcg. Pork is one of the richest sources (18mcg per 100g), along with chicken thighs (15mcg per 100g) and turkey breast (10mcg per 100g).

What meat should we eat and how much?

Official UK advice recommends eating no more than 70g of red or processed meat per day – which is around the size of a deck of cards – but there is no official guidance on white meat (chicken and turkey).

We all know that red meat can be high in salt and saturated fat, meaning that eating too much over time can raise cholesterol and blood pressure, ultimately contributing to heart and circulatory disease. Diets high in saturated fat have also been linked to poor cognitive function, studies show.

The key, as usual, is moderation. Prof Givens recommends eating slightly less than officially recommended – the equivalent of around 50g of unprocessed red meat per day and cutting out processed meat intake to zero.

It’s also important to be savvy about the cut of meat you choose.

“Fattier cuts, especially red meat, tend to be high in saturated fat. Choose lower-fat versions of minced red meat,” says Rob Hobson, a registered nutritionist and the author of the cookbook Unprocess Your Life.

“It doesn’t mean you can’t enjoy fattier meats occasionally, but it’s healthier to go for lean meat most of the time. Cuts of poultry like the thigh, drumstick and wings are fattier but you can just remove the skin after cooking if you want to reduce the saturated fat content,” he says.

For comparison, 100g of lamb can contain around 20g of saturated fat, while the same amount of turkey breast contains less than 1g.

But when it comes to white meat, although it is a good source of lean protein, it contains fewer of the micronutrients found in red meat – especially B12 and iron, Mr Hobson notes.

“As plant-based foods have grown in popularity, it has been assumed that meat is bad for you, but in fact it is very nutritious, especially lean red meat. There are wider issues surrounding meat in terms of its impact on the environment but nutritionally lean red meat is more nutritious that lean white meat,” he adds.

Prof Givens adds: “The justification for red meat consumption is really a nutritional one so I would go for lean beef, which generally has a higher iron and zinc content than lamb, although both tend to have similar vitamin B12. Pork is generally lower in all these nutrients.”

Can vegetarians and vegans still have good brain health?

While meat forms part of a healthy diet, people can still get the vitamins they need from plant-based foods – but it can prove more difficult and they will need to take supplements.

Vegetarians and vegans need to eat plenty of other sources of protein, such as beans, lentils and quinoa, to make sure they are consuming the right mixture of amino-acids.

Additionally, B12 is found naturally only in animal products, meaning those whose diets are plant-based need to eat foods fortified with the vitamin, such as cereal or soya products, or take a supplement. Studies have shown that a B12 deficiency is widespread among vegans.

Research has also revealed that the body better absorbs brain-supporting minerals zinc and iron from meat than plants.

Three healthy ways to enjoy meat, from nutritionist Rob Hobson

Cajun chicken

‘Cajun chicken is a go-to for me and it is great with a mango fruit salsa. This spice blend works well with all sorts of meats.’

Serves

Four

Ingredients

Marinade:

• 1 tbsp smoked paprika
• 2 tbsp ground cumin
• 1 tbsp ground coriander
• 1 garlic clove, crushed
• 1 tsp olive oil
• 4 skinless chicken breasts

Salad:

• 150g spinach, chopped
• A handful each of parsley, mint and coriander (finely chopped)
• ½ red onion, diced
• 1 tsp olive oil
• 2 avocados, cubed

Mango salsa:

• 1 mango, diced
• 5 cherry tomatoes, diced
• A handful of coriander, chopped
• 1 lime, juiced
• ½ chilli, finely diced
• Salt
• Pepper

Method

1. Combine marinade spices and chicken in a large bowl, then set aside for 10 minutes.
2. Heat up a large non-stick frying pan (or griddle).
3. While the pan is heating up, wrap each marinated chicken breast in cling film and seal at the ends, then bash lightly to 1cm thick.
4. Cook each chicken breast for about 5 minutes on each side until cooked through.
5. Combine salad ingredients together in a bowl.
6. Combine salsa ingredients together in a bowl.
7. Serve the chicken with salsa and salad.

Pork skewers with orange couscous

‘Pork skewers are great and a quick and easy meal option that works well with couscous. Pineapple contains an enzyme called bromelain which helps to digest protein so perfect synergy here.’

Ingredients

• 250g wholemeal couscous
• 500ml hot fresh chicken stock or vegetable stock
• 2 tbsp extra virgin olive oil
• Juice of 1 orange
• 2 handfuls of chopped herbs (coriander, mint or parsley)
• A handful of pistachio kernels, roughly chopped
• A pinch of chilli flakes (optional)
• 4 tbsp honey
• 4 tbsp apple cider vinegar
• 2 tsp tamari
• 600g lean pork fillet, cut into bite-sized cubes
• 300g pineapple chunks (fresh or tinned in juice)
• 1 green pepper, deseeded and cut into squares
• 6 spring onions, trimmed and cut into 4 pieces
• Sea salt and black pepper

Method

1. If you are using wooden skewers, soak 8 skewers in cold water (this prevents them from burning on the grill).
2. Put the honey, vinegar and tamari into a small saucepan set over a low heat and warm through, then leave to cool. Tip the cubed pork into the pan and mix well so that all the pieces are well covered in the sauce. Leave to marinate for 15 minutes.
3. Put the couscous into a large shallow bowl and pour over the stock. Cover and leave to sit for 5 minutes until fluffy. Add the olive oil and orange juice, then season with salt and pepper and fluff up with a fork. Stir in the herbs, pistachio kernels and chilli flakes, then set aside.
4. Build your kebabs by alternating the skewers with pieces of pork, pineapple, green pepper and spring onion.
5. Heat a griddle pan or large non-stick frying pan set over a high heat. You can also barbecue these skewers in the summer.
6. Griddle the skewers for 3 minutes on each side (12 minutes in total) until the pork is cooked through. If they start to burn, turn them more regularly.
7. Serve the skewers on top of the couscous.

Beef and vegetable pie with wholemeal pastry

‘There is nothing more comforting and moreish than a beef pie. However, the quality of shop-bought pies can vary greatly and some brands contain modified starches and emulsifiers to improve the texture and shelf life. Even when you make your own, using stock cubes introduces flavour enhancers such as monosodium glutamate and disodium guanylate, so it’s better to choose fresh stock. Working with wholemeal pastry can be tricky, but a rustic look to a homemade pie is even more appealing.’

Serves

Six

Ingredients

Filling:

• 1 tbsp extra virgin olive oil
• 600g skirt steak, sliced into strips
• 1 large onion, finely chopped
• 2 carrots, peeled and finely diced
• 2 celery sticks, finely diced
• 100g button mushrooms, halved
• 2 garlic cloves, chopped
• 2 tbsp wholemeal flour
• 1 tbsp tomato purée
• 1⁄2 tsp ground cinnamon
• 500ml fresh beef or chicken stock
• Sea salt and black pepper

Pastry:

• 400g plain wholemeal flour, plus extra for dusting
• 200g butter
• 6-8 tbsp cold water
• 1 egg, beaten

Method

1. Set a heavy-based pan with a lid over a medium heat and add the oil. When hot, add the steak in batches; once browned, remove from the pan and set aside.
2. Add the onion, carrot, celery and mushrooms to the pan and cook for 5 minutes. Add a splash of water as you go to help the vegetables to soften.
3. Add the garlic and flour, then stir for 1 minute. Now add the steak, tomato purée, cinnamon, stock and 250ml water. Bring to the boil, then cover and simmer gently for 1 hour until the meat is tender, stirring occasionally.
4. While the meat is cooking, start preparing the pastry. Place the flour and butter in a food processor and pulse gently until the mixture resembles fine breadcrumbs. You can also do this with your hands by rubbing the flour and butter together through your fingers. Add enough of the water to form a dough, then cover and set aside.
5. Preheat the oven to 200C/180C fan/Gas 6.
6. Remove the lid off the pan after 1 hour and season to taste with salt and pepper. Transfer to a 2-litre pie dish (or 6 individual pie dishes) and set aside.
7. Transfer the dough to a clean, lightly floured work surface and roll out to a thickness of about 3-5mm. Drape the pastry over the beef mixture and trim any excess, then crimp using a fork. Brush the top with the beaten egg and bake in the oven for 30 minutes until the pastry has coloured and is crisp to the touch.
8. Remove the pie from the oven and serve with green peas.