It is categorized as red meat — a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish.
Usually eaten as roasts, ribs, or steaks, beef is also commonly ground or minced.
Patties of ground beef are often used in hamburgers.
Processed beef products include corned beef, beef jerky, and sausages. Fresh, lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet.
Nutrition facts
Beef is primarily composed of protein and varying amounts of fat.
Here are the nutrition facts for a 3.5-ounce (100-gram) serving of broiled, ground beef with 10% fat content :
-Calories: 217
-Water: 61%
-Protein: 26.1 grams
-Carbs: 0 grams
-Sugar: 0 grams
-Fiber: 0 grams
-Fat: 11.8 grams
Protein
Meat — such as beef — is mainly composed of protein.
The protein content of lean, cooked beef is about 26–27%.
Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body.
As the building blocks of proteins, amino acids are very important from a health perspective.
Their composition in proteins varies widely, depending on the dietary source.
Meat is one of the most complete dietary sources of protein, its amino acid profile being almost identical to that of your own muscles. For this reason, eating meat — or other sources of animal protein — may be of particular benefit after surgery and for recovering athletes.
In combination with strength exercise, it also helps maintain and build muscle mass.
Fat
Beef contains varying amounts of fat — also called beef tallow.
Apart from adding flavor, fat increases the calorie content of meat considerably.
The amount of fat in beef depends on the level of trimming and the animal's age, breed, gender, and feed. Processed meat products, such as sausages and salami, tend to be high in fat.
Lean meat is generally about 5–10% fat (4). Beef is mainly composed of saturated and monounsaturated fat, present in approximately equal amounts. The major fatty acids are stearic acid, oleic acid, and palmitic acid.
Food products from ruminant animals — such as cows and sheep — also harbor trans fats known as ruminant trans fats.
Unlike their industrially-produced counterparts, naturally-occurring ruminant trans fats are not considered unhealthy. The most common is conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products.
CLA has been linked to various health benefits — including weight loss. Still, large doses in supplements may have harmful metabolic consequences.
Vitamins and minerals
The following vitamins and minerals are abundant in beef:
Vitamin B12
Animal-derived foods, such as meat, are the only good dietary sources of vitamin B12, an essential nutrient that is important for blood formation and your brain and nervous system.
Zinc
Beef is very rich in zinc, a mineral that is important for body growth and maintenance. Selenium. Meat is generally a rich source of selenium, an essential trace element that serves a variety of functions in your body.
Iron
Found in high amounts in beef, meat iron is mostly in the heme form, which is absorbed very efficiently.
Niacin
One of the B vitamins, niacin (vitamin B3) has various important functions in your body. Low niacin intake has been associated with an increased risk of heart disease.
Vitamin B6
A family of B vitamins, vitamin B6 is important for blood formation and energy metabolism. Phosphorus
Widely found in foods, phosphorus intake is generally high in the Western diet. It’s essential for body growth and maintenance. Beef contains many other vitamins and minerals in lower amounts. Processed beef products, such as sausages, may be particularly high in sodium (salt).
Post a Comment