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Beef is a high-quality protein rich food that helps maintain and develop muscle mass. In addition, beef is also a source of diverse vitamins and minerals such as vitamin B12, zinc, iron... as well as some biologically active substances (taurine, creatine...).
1. Beef is a food containing many nutrients
Beef is cattle meat, classified as red meat. It contains higher levels of iron than chicken or fish. Beef can be processed in many different ways such as: grilled, steak, steamed,... Beef products are diverse including smoked beef, beef jerky, sausage, beef trotters..
Fresh, lean beef is rich in vitamins and minerals, especially iron and zinc. Therefore, consuming moderate amounts of beef can be recommended as part of a healthy diet.
2. Nutritional composition of beef
Beef consists mainly of protein and varying amounts of fat. Nutritional ingredients from beef in 100 grams of edible include:
Energy: 182 kcal Protein: 21.5 grams Lipid: 10.7 grams Glucid: 0 grams Fiber: 0 grams Vitamins: Vitamin A (12 mcg), vitamin PP (4.5 mg), vitamin B6 (0.44 mg), vitamin B12 (3.05 mcg)... Minerals: Iron (3.1 mg), magnesium (28 mg), zinc (3.64 mg), copper (160 mg), calcium ( 12 mg)...
2.1. The protein
Beef in particular and meat in general has mainly protein ingredients. This ingredient contains all the essential amino acids that the body cannot synthesize on its own. These amino acids play a role in the growth and development of the body. Because protein plays a role in building the structure of the body. The composition of amino acids in protein is different, it depends on the type of meat.
Meat is a great source of protein that plays a major role in building muscle for that reason, meat is a good source of protein that can be of particular benefit after surgery or for recovering athletes. A meat-based diet combined with exercise can help maintain and build muscle mass.
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2.2. Fat
Beef contains different levels of fat, usually in the beef fat. In addition to enhancing the flavor of the meal, it also has the effect of increasing the number of calories significantly.
The amount of fat in beef depends on the age, sex, breed and feed of the cow. Products made from beef such as sausages, sausages often have more fat.
Lean beef usually has about 5 - 10% fat. There are two types of beef fat: saturated fat and monounsaturated fat. The ratio between these two types of fat is almost equal. The main fatty acids in beef fat include: stearic acid, oleic acid, palmitic acid.
However, unlike other fat products, fats from ruminants such as cows and sheep also contain trans fats, also known as ruminant trans fats. These fats are not the same as industrial trans fats, but they are not considered healthy fats either. The most common is conjugated linoleic acid (CLA) found in beef, lamb, and dairy products. Conjugated linoleic acid (CLA) is associated with health benefits such as weight loss. However, large doses of this fatty acid in supplements can have harmful effects on metabolism.
2.3. Vitamins and minerals
Vitamin B12: Foods of animal origin such as pork, beef,... are good sources of vitamin B12 for the diet and are also essential nutrients that are important for the formation blood, brain, and nervous system. Vitamin B6: A vitamin of group B, it plays an important role in blood formation and energy metabolism. Niacin (vitamin PP): This is one of the vitamins with many important functions in the body. Low intake of this vitamin may be associated with an increased risk of heart disease. Zinc: Beef is rich in zinc which is an important mineral for body growth and development. Selenium: Meat in general and beef in particular are foods rich in the element selenium. This is an essential trace element with many important roles and functions in the body. Iron: This is a mineral found in abundance in beef. Iron in beef is mainly in the form of heme, so it is easily absorbed. Phosphorus: This element is almost present in foods, including beef. The amount of this substance is often high in the Western diet. It is essential for growth and maintenance of the body. In addition, beef also contains many other vitamins and minerals, but in smaller amounts.
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2.4. Some compounds in beef
Like other foods, beef also contains a number of bioactive substances and antioxidants. It may also have health effects when consumed in adequate amounts.
One of the most prominent is creatine. This is a substance found abundantly in meat. Creatine acts as an energy source for muscles. Creatine supplements are commonly used by bodybuilders and are beneficial for muscle growth and maintenance. Taurine: This is an antioxidant amino acid and a common ingredient in energy drinks. It is important for heart and muscle function. Glutathione: It is also an antioxidant found in most foods, especially in beef. Cholesterol: This compound has many functions in the body. In most people, dietary cholesterol has little effect on blood cholesterol levels. However, it will be of more interest in cases of patients (obesity, blood fat, diabetes ...)
3. Some benefits of beef
Beef is a rich source of high-quality protein as well as vitamins and minerals. For this reason, beef is considered an excellent ingredient in a healthy diet.
Some benefits of using beef in the diet:
3.1. Maintain muscle mass
Like all meats, beef is a source of quality protein. It contains all the essential amino acids that the body cannot synthesize on its own (perfect protein). In many people, especially the elderly, there is not enough of this perfect protein in their diets.
When the body's protein content is not enough, it can accelerate age-related muscle wasting and increase the risk of certain diseases such as muscle weakness, muscle loss (sarcopenia)... Sarcopenia is a serious health problem in the elderly, but it can be prevented by using exercise and increasing the amount of protein in the daily diet.
Therefore, regular consumption of beef or high-quality protein sources can help the body maintain muscle mass and reduce the risk of sarcopenia.
3.2. Improve exercise performance
Carnosine is an important compound for muscle function. It is formed in the body from beta alanine - a dietary amino acid found in high amounts in fish and meat (beef).
High-dose beta alanine supplementation for 4 - 10 weeks has been shown to lead to a 40 - 80% increase in muscle carnosine levels. Conversely, following a strict vegetarian diet will lead to a gradual decrease in carnosine levels in the muscles over time.
Carnosine in muscles has been linked to reduced fatigue and improved training performance. Additionally, comparative controlled studies show that beta alanine supplements can improve running time and strength.
3.3. Prevention of anemia
Anemia is common and is characterized by a decreased number of red blood cells as well as a decreased ability of the blood to carry oxygen. Iron deficiency is one of the most common causes of anemia. Symptoms of this condition are fatigue and weakness.
Beef is a rich source of iron, especially iron in the form of heme, which is easily absorbed. The body absorbs heme iron better than non-heme iron (this type of iron is abundant in plant-based foods). Therefore, beef not only contains bioavailable iron but also improves the absorption of iron for the body.
Some studies show that adding beef to the diet is more effective than iron supplementation for maintaining fitness in women during exercise. Therefore, eating beef is one of the best ways to prevent iron deficiency anemia.
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4. The relationship between beef and some diseases
4.1. Heart disease
Heart disease is the world's most common cause of premature death. It has various medical conditions related to the heart, blood vessels such as heart attack, stroke, high blood pressure.
Observational studies on red meat including beef and heart disease provide mixed results. Several studies have found an increased risk of disease for unprocessed or processed red meat and have proposed several theories to explain the relationship between meat consumption and heart disease. The most common theory is that saturated fats increase the risk of heart disease by raising blood cholesterol levels. This hypothesis is still controversial. However, most health authorities recommend limiting saturated fat, including beef fat.
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4.2. Cancer
Colon cancer is one of the most common types of cancer. Many observational studies link meat consumption to an increased risk of colon cancer, but not all studies have also found this significant association. However, studies also suggest a number of possible risk factors for the disease:
Heme iron: Some researchers suggest that heme iron may be a factor in the cancer effects of red meat as well as red meat. beef. Heterocyclic amines: This is a group of carcinogens that are created when meat is overcooked. Due to the cooking process, animal protein is changed at high temperature (especially the frying, baking process) The increased risk of cancer is not only due to improper diet but also a number of lifestyle factors unhealthy. Therefore, to prevent cancer as well as other diseases, you should choose and use healthy foods.
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Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference sources: healthline.com, nutritionix.com
