What are the benefits of eating beef?

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Beef is a rich source of protein, iron, zinc, vitamins and minerals in the diet. Beef is usually prepared in many ways including: roasting, rib or steak. With high nutritional content, what are the benefits of eating beef?

1. Nutrition from beef

On average 100 grams of ground or roast beef with 10% fat content contains
Calories: 217 Water: 61% Protein: 26.1 grams Carbs: 0 grams Sugar: 0 grams Fiber: 0 grams Fat: 11.8 grams 1.1 Protein in beef Beef is mainly protein. The protein content of cooked lean beef is about 26-27%. Animal protein is usually of high quality, containing all 9 essential amino acids needed for the growth and maintenance of the body. Meat is one of the most complete sources of protein, the amino acid composition closely resembles the composition of your muscles.
1.2 Fat in Meat The amount of fat in beef mainly depends on the age, breed, sex and feeding of the animals. Beef is mainly composed of saturated fat and monounsaturated fat, in equal amounts. The main fatty acids are stearic acid, oleic acid, and palmitic acid
Ruminant products contain trans fats. This fat is considered a healthy fat, most commonly conjugated linoleic acid (CLA), found in beef, lamb, and dairy products.
Conjugated linoleic acid has been linked to various health benefits, including weight loss. However, large doses in supplements can have harmful metabolic consequences.
1.3 Sources of vitamins and minerals The following vitamins and minerals are found in beef:
Vitamin B12: an essential nutrient Important for the formation of your blood, brain and nervous system. Zinc: an important mineral for the growth and maintenance of the body Selenium: a trace element that serves many functions in your body Iron : in beef is mainly heme iron which is absorbed very efficiently Niacin : One of Among the B vitamins, niacin (vitamin B3) has many different important functions in the body. Low caffeine intake linked to increased risk of heart disease Vitamin B6: vital for blood formation and energy metabolism Phosphorus: Found in high amounts in foods, phosphorus levels are usually high in the diet. Western food. This substance is necessary for the growth and maintenance of the body.

1.4 Some Other Compounds in Beef Like plants, meat contains a number of biologically active substances and antioxidants, which can have health effects when consumed in moderation. Some of the most prominent compounds in beef include:
Creatine: abundant in meat acts as an energy source for muscles. Creatine supplements are commonly used by bodybuilders and may be beneficial for muscle growth and maintenance Taurine: found in meat and fish, is considered an antioxidant amino acid and is Common ingredient in energy drinks. Taurine is important for heart and muscle function. Glutathione: is an antioxidant found more in grass-fed beef than in grain-fed beef. Conjugated linoleic acid (CLA): a ruminant trans fat with many health benefits. Cholesterol: compounds that serve many functions in your body. In most people, dietary cholesterol usually has little effect on blood cholesterol.

2 Benefits of eating beef for health

2.1. Beef provides high amounts of L - Carnitine L-carnitine is an amino acid that occurs naturally in meat products. Every 113 grams of beef contains 56 - 162 grams of L-carnitine. The body synthesizes L-carnitine in the liver and the process is based on the amino acids L-lysine and L-methionine. A diet high in L-carnitine has the following health effects:
Cardiovascular: A meta-analysis of randomized trials found that L-carnitine improved patient outcomes. Specifically, it has an impact on hypertension, oxidative stress, nitric oxide, and inflammation. A more systematic review found that L-carnitine was associated with a 27% reduction in all-cause mortality in patients with heart failure. Diabetes: high levels of L-carnitine in patients with type diabetes 2 helps improve fasting blood sugar levels and overall cholesterol 2.2. Beef provides Glutathione a superlative antioxidant Glutathione is known for its effects:
Anti-aging Increases longevity Prevents disease Reduces risk of chronic diseases Strengthens the immune system Glutathione helps protect every cell in our body from cellular damage, which can lead to many chronic diseases. On the other hand, a deficiency of glutathione contributes to oxidative stress and inflammation
2.3. High-protein beef helps improve muscle mass Beef contains many health-promoting amino acids and is one of the largest sources of protein in the human diet. 170 grams of beef contains 46 grams of protein. The more lean beef you eat, the higher the protein content.
The effect of protein in beef:
Protein is the building block that our bodies use in repairing and building bones, skin and cartilage. Enough protein will help us build and maintain lean muscle mass. Of all the macronutrients, protein is the most filling and discourages cravings.

2.4. Beef is extremely rich in minerals Mineral content of lean beef 80%

If you are looking to increase your intake of various minerals then beef is one of the best options to consider.
2.5. Eating beef helps prevent anemia Anemia is a common condition characterized by a decrease in the number of red blood cells and a decrease in the blood's ability to carry oxygen. Iron deficiency is one of the most common causes of anemia. The main symptoms include fatigue and weakness. Beef is a rich source of iron, mainly in the form of heme iron, which your body absorbs heme iron much more efficiently than non-heme iron. Some research shows that eating meat can increase absorption of non-heme iron even at meals containing phytic acid, a
2.6 iron absorption inhibitor. Beef contains carnosine a strong amino acid Carnosine (beta-alanyl-L-histidine) is an amino acid found throughout the body and has several important roles in human health. Carnosine has anti-glycosylation properties or more precisely carnosine reduces the harmful effects of a process called 'glycation' involving advanced glycation end products (AGES).
Glycation is at the heart of the aging process and gradually damages the body, potentially leading to atherosclerosis and other chronic diseases
In addition, carnosine helps strengthen the immune system and reduce inflammation. Amino acids are also believed to help prevent lipid peroxidation in our cells
2.7. Beef is rich in vitamins Vitamin content in beef

Beef also contains small amounts of vitamin E and vitamin K. When it comes to vitamins in beef, it must be mentioned that it contains a large amount of vitamin B12. Vitamin B12 (cobalamin) is a remarkable essential nutrient that has many benefits in terms of improved skin, positive mood, better sleep, and nerve regeneration. Not enough vitamin B12 in the body can increase the risk of depression and mental problems.
2.8. Conjugated Linoleic Acid Conjugated linoleic acid is a naturally occurring lipid. According to research, conjugated linoleic acid improves insulin sensitivity and promotes weight loss. More importantly, scientists recommend getting conjugated linoleic acid from foods rather than supplements from other sources. The top sources of conjugated linoleic acid are meat and dairy products. Among them, lamb and some cheeses topped the table, followed by beef.
With beef, the content of conjugated linoleic acid in grass-fed beef is higher than in grain-fed beef.
2.9. High-performance high-creatinine beef In fact, beef typically contains 350mg of protein per 100g. The health benefits of creatine include:
Improves exercise performance Creatine supports muscle growth and development Provide muscles with greater energy and improves endurance Increases muscle size Corn It is also important to note that our liver can produce about 2g of creatine per day. The precursors of creatine include arginine, glycine, and methionine. In other words, eating beef will give you some protein in your diet and also help your body produce it.

2.10. Beef is easy to prepare Beef is an easy food to cook, requiring no lengthy recipes or complicated preparation processes. You can grill, stir-fry, cook, steam, boil, stew... In this era, people think there is no time to cook, the traditional dinner with beef and vegetables is very simple and saves time. .

3. Cons of beef

3.1. Beef Tapeworm The beef tapeworm (Taenia saginata) is an intestinal parasite, sometimes up to 4–10 meters long, rare in most developed countries but relatively common in Latin America, Africa, Eastern Europe and Asia. Eating raw or undercooked beef (rare) is the most common route of infection. A bovine tapeworm infection or tapeworm disease will usually cause no symptoms. However, severe infections can lead to weight loss, abdominal pain, and nausea
3.2. Iron overload In some people, eating foods rich in iron can cause iron overload. The most common cause of iron overload is hereditary hemoglobinopathy, an inherited disorder characterized by the absorption of too much iron from food. An excessive accumulation of iron present in the body is potentially life-threatening, leading to cancer, heart disease, and liver problems. People with hemoglobinopathy should limit their intake of red meat and lamb.
3.3. Differences in quality between grass-fed beef and grain-fed beef The nutritional value of the meat will depend on the feed of the animal. The nutritional content of grain-fed beef and grass-fed beef is calculated as follows:
Antioxidant content will be higher Fat is more yellow indicating higher levels of carotenoid antioxidants Amount of vitamin E higher, especially when pasture-raised Lower fat intake Healthier fatty acids Higher ruminant trans fats such as CLA Higher omega-3 fatty acids Say a Simply put, grass-fed beef is a healthier choice than grain-fed beef.
Beef contains a lot of nutrients that we need in our diet. In other words, beef is considered the most nutrient-dense food in the human diet. So consider and add beef to your and your family's diet.

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Reference source: healthline.com - beefcentral.com