Beef is a very good source of protein providing 64.1% of the daily value for protein in just four ounces. Lean organic beef also contains nutrients that protect the heart and prevent colon cancer.
Beef reduces the risk of heart attacks and strokes
Beef is a very good source of vitamin B12 and vitamin B6. These two vitamins are needed by the body to convert the potentially dangerous chemical homocysteine into other, benign molecules. High homocysteine levels are associated with an increased risk of heart attack and stroke. A four-ounce serving of lean beef provides 48.7% of the recommended daily amount for vitamin B12 plus 24.5% of the RDA for B6.
Beef reduces inflammation and offers cancer protection
Lean organic beef is also a good source of the minerals selenium and zinc. Selenium that helps reduce the risk of colon cancer, is needed for the proper function of glutathione peroxidase, an important internally produced antioxidant that has also been shown to reduce the severity of inflammatory conditions like asthma and rheumatoid arthritis. Selenium is incorporated at the active site of glutathione peroxidase, which is particularly important for cancer protection.
Glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules, which might otherwise wreak havoc on any cells with which they come in contact with. This damages their cellular DNA and promotes the development of cancer cells. For this and other reasons, foods rich in selenium are also associated with a reduced risk for colon cancer.
Lean beef is a good source of zinc, which is helpful for preventing the damage to blood vessel walls that can contribute to atherosclerosis and is also needed for the proper function of the immune system, making it a good nutrient for helping to prevent infections or recurrent ear infections.
NOTE: Alcohol consumption reduces the B vitamins and zinc levels in the body.
Excess red meat consumption
Too much red meat can cause problems such as higher levels of uric acid that can lead to gout and other related health issues. Alternating meat with other high protein foods such as oily fish, legumes, eggs, nuts and seeds is recommended at least three times a week. Too much meat can putrefy in the intestines and cause other health issues. Gut bacteria can produce a chemical called trimethylamine N-oxide (TMAO) when digesting red meat, which is linked to an increased risk of heart attack and stroke. Over consumption of red meat also can contribute to the development of cancer and diabetes type 2.
Always choose organic grass-fed and lean cuts of meat
Grain-fed beef has fewer beneficial omega-3s (like EPA and DHA) and more omega-6s, creating a less balanced ratio that can promote inflammation. It is also lower in many other nutrients and the anti-biotics used with intensely-farmed cows can lead to the creation of anti-biotic resistant super bugs.
Nutritional value of 100 g (3.63 oz) of lean beef mince
- Calories 192
- Cholesterol 62 mg
- Fat 12.7 g
- Omega-3 fatty acids 88 mg
- Omega-6 fatty acids 427 mg
- Saturated fat 5.3 g
- Polyunsaturated fat 0.5 g
- Monounsaturated fat 4.8 g
- Trans fat 0.8 g
Minerals in beef
- Calcium 12 mg
- Copper 0.1 mg
- Iron 2 mg
- Magnesium 19mg
- Phosphorous 175 mg
- Potassium 289 mg
- Selenium 14.2 µg
- Sodium 68 mg
- Zinc 4.5 mg
Vitamins in beef
- Vitamin B1 – 0.05 mg
- Vitamin B2 – 0.02 mg
- Vitamin B3 – 0.08 mg
- Vitamin B5 – 0.06 µg
- Vitamin B7 – 200 µg
- Vitamin B12 – 2.6
- Vitamin D – 6 µg
- Vitamin E – 0.4 mg
- Vitamin K – 1.1 mg
Other nutritional components in beef
NOTE: 1 x µg is one microgram.
Related subjects
- A-Z of natural food and remedies
- Asthma
- Bacterial infections and natural antibiotics
- Bone and joint disorders
- Cancer
- Ear disorders
- Heart disorders
- Immune system disorders
- Strokes
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