The choice of animal proteins in the diet depends not only on the amount of protein they provide, but also on the specific nutrients each food offers. Red meat and fish, in particular, are notable for containing compounds not found in abundance in other sources.
In the case of red meat, popular cuts such as sirloin and rump are rich in heme iron, which the body absorbs more easily, as well as zinc, vitamin B12, creatine, and carnitine. These nutrients play a key role in energy production and neuromuscular function. A 400g serving of this type of meat, for example, more than covers the daily iron and B12 requirements.
Fatty fish such as salmon, mackerel, and sardines, meanwhile, provide omega-3 fatty acids (EPA and DHA), essential for cardiovascular and brain health. Wild salmon tends to have a more favorable fatty acid profile than farmed salmon: although both are rich sources of omega-3, wild salmon maintains a higher ratio of omega-3 to omega-6 thanks to its natural diet of fish and plankton. Farmed salmon, fed with feed that includes vegetable oils, retains a significant contribution of EPA and DHA, but along with a higher level of omega-6, making its balance less optimal.
In Colombia, most of the salmon available comes from Chile, primarily from the Los Lagos Region and Aysén. Although it remains a valid source of omega-3, those seeking to maximize this nutrient can opt for imported wild varieties or small fish such as sardines, which are often found canned, although they can also be found frozen or fresh in some specialty markets.
Chicken, although popular, plays a different role: it's a source of good-quality lean protein, but it doesn't offer a unique nutrient like red meat with its heme iron or fish with its omega-3s. For this reason, many nutritional recommendations prioritize the consumption of fatty fish and red meat in moderate amounts, with chicken as a complement.
In short, a diet that combines a balanced diet of red meat, fish, and other protein sources can more than cover essential micronutrient needs. Prioritizing fish rich in omega-3s and cuts of meat with a good supply of iron and zinc contributes to a varied dietary pattern with proven health benefits.