Final answer:
Chronically elevated intake of red meat or processed meats is associated with increased risk for colorectal cancer, not the optimization of long-term health or increased immunity. A variety of protein sources, including plant-based ones, should be chosen for optimal nutrient intake and health benefits, with lean meats preferred when consumed.
Step-by-step explanation:
Growing evidence indicates that a chronically elevated intake of red meat or processed meats is not the best protein source to optimize long-term health. Instead, it is associated with an increased risk for colorectal cancer. The use of nitrites in processed meats, which helps maintain color and prevent bacterial growth, may contribute to this health risk.Guidelines for fat and nutrient consumption suggest improving health by selecting a variety of protein foods, including nuts, seeds, beans, legumes, poultry, soy, and seafood. Seafood is recommended at two 4-ounce servings per week, and lean cuts of meat are preferred, prepared with little or no added saturated fat. Protein is essential for body structures like muscles and skin, enzymes, hormones, and antibodies. However, an overconsumption of protein can lead to it being stored as fat. While meats are a source of complete proteins, containing all nine essential amino acids, there are also many plant sources of protein, though these often contain incomplete proteins. Balancing a diet with a range of protein sources can help prevent nutrient deficiencies and chronic diseases such as anemia, cancer, heart disease, and Type 2 diabetes. Healthier alternatives to red and processed meats are legumes, spinach, and other iron-rich plant-based foods.