Life

The healthy joys of Spring lamb

This week, Roisin Armstrong reveals why making lamb a regular part of your diet could be beneficial to your health

RIGHT: New Zealand lambs a drag on farm profits.
RIGHT: New Zealand lambs a drag on farm profits. RIGHT: New Zealand lambs a drag on farm profits.

SINCE it's Easter, the traditional time to eat lamb, it seemed a good idea to take a look at the health benefits of this excellent, locally produced meat. In this country, for the most part, lamb is grass fed, not grain fed.

One interesting health benefit of lamb, known for centuries by those who eat a Mediterranean diet, is its general acceptance as being protective against heart disease. There are several reasons for this: firstly, grass-fed lamb is a significant source of omega-3 fats, associated with decreased risk of inflammation and therefore heart disease.

The ratio of omega-3 to omega-6 fats is far better in grass-fed lamb than in grain fed, research has shown in the human body this decreases the risk of cardiovascular diseases. Secondly: conjugated linoleic acid (CLA) is found in valuable amounts in grass-fed lamb and is associated with reduced inflammation and reduced body fat.

About 40 per cent of the fat in grass-fed lamb come from oleic acid, a mono-unsaturated fat. This type of fat, also found in extra-virgin olive oil, is also associated with decreased risk of heart disease.

Our bodies cannot make omega 3s and they must be consumed regularly in our diet. The omega-3 fatty acids are formed in the green leaves of plants, algae and phytoplankton. Animals grazing grass, store omega 3s in their body tissues, which are ultimately passed on to humans through the food chain.

Omega-3 fatty acids reduce inflammation and play an important role in the reduction of chronic illnesses such as heart disease, arthritis, allergies, chronic fatigue syndrome, fibromyalgia and asthma.

Thirdly: grass-fed lamb is a very good source of selenium and of zinc. Healthy intake of selenium has a protective factor against oxidative stress and development of heart disease and some cancers. Found in high amounts in lamb, zinc is usually much better absorbed from meat than plants. It is an essential mineral that is important for growth and the formation of hormones, such as insulin and testosterone.

Lamb is an excellent source of vitamin B12 and a very good source of niacin. It also provides important amounts of the B vitamins, B1, B2, B6, folate, biotin, pantothenic acid, and choline.

Vitamins B6, B12, folate, and choline are especially important for healthy metabolism of homocysteine and can help prevent unwanted accumulation of excess homocysteine in the body. High blood levels of homocysteine are a key risk factor for cardiovascular disease, and a marker for other serious diseases.

Vitamins B1, B2 and B3 are especially important in the optimal functioning of enzymes in carbohydrate metabolism. Vitamin B12 is important for blood formation and the function of the brain, it is only found in animal-derived foods, and is absent from vegan diets, so supplementation is required. Deficiency in vitamin B12 may cause anemia and neurological damage.

Lamb is a rich source of iron, mostly in the form of heme iron, which is very easily absorbed and of vitamin A, a critical fat-soluable vitamin that is necessary for growth and tissue healing, healthy skin, normal vision, cancer prevention, anti-oxidation, cell division and cell differentiation.

Lastly, lamb is a good source of vitamin E, a powerful antioxidant that helps to stabilize cell membranes and protect the tissues of the skin, eyes, liver, heart and lungs. In addition, it is used to stabilize blood fats protecting the blood vessels, heart and entire body from free radical damage.

Buy the best quality lamb you can from your butcher or farm shop.

r.armstrong@irishnews.com