Answer:

Meat marinated and properly refrigerated below 5°C for 8–12 hours retains its nutritional value, including protein, iron, zinc, and B vitamins.

However, marinating meat for too long (over 24 hours) or using excessive salt, seasoning powder, or fish sauce can lead to high sodium absorption into the food, increasing the burden on kidneys and the cardiovascular system. The World Health Organization (WHO) recommends a total salt intake of less than 5g per day.

Meats marinated with high sugar or honey content, then grilled or fried at high temperatures, can easily form heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH). Numerous studies have linked these compounds to an increased risk of cancer with regular, long-term consumption.

Furthermore, the longer meat is marinated, especially fatty cuts, the more intense the lipid oxidation process becomes. This not only diminishes the natural flavor but also increases unhealthy oxidation products. Leaving meat out for too long to absorb flavor also creates favorable conditions for rapid bacterial growth.

Over-reliance on pre-marinated meats, often containing high levels of salt, additives, and strong spices, can mask signs of spoilage. Consumers find it difficult to assess the true quality of these products. Additionally, re-washing marinated meat not only washes away nutrients but can also lead to cross-contamination of raw vegetables, knives, cutting boards, and cooked foods.

Prolonged salting can cause meat to lose its natural juices. Illustration: Bui Thuy

To ensure safety, clean meat thoroughly under running water and drain it. Divide meat into portions and store them in lidded containers or zip-lock bags. Avoid overfilling the refrigerator with too much meat or food, as this can promote bacterial growth. Do not store meat in the refrigerator for extended periods.

Doctor Le Thi Huong Giang

Head of Nutrition and Dietetics Department - 19-8 Hospital (Ministry of Public Security)