There are a lot of people out there who will try to claim that meat of all kind is bad for you. They claim that meat consumption is linked to a higher risk of heart disease, cancer, stroke, etc. While it is true that high (and note the word high) consumption of meat can lead to some serious health consequences, meat is not bad for you entirely to the point that it must be removed completely from your diet. Almost anything consumed in high amounts can have serious health effects. There is actually a lot of good benefits that can come from consuming meat. Take beef for example. Beef is actually very healthy for you, if you cook it in a certain way. Consuming beef in moderate amounts will not harm you health wise, in fact it will greatly help you. There is a myriad of benefits that are associated with consuming a moderate amount of beef and if you still are not sure you can fully trust this concept then I suggest you continue reading. We will go over all the benefits you can receive from consuming a moderate amount of beef! Trust me you will be surprised when you see what it can do for you!
What is a Moderate Amount of Beef?
It is critical that before mentioning what type of benefits you can receive from a good consumption of meat, that I actually clarify what I mean by a moderate amount. It is very important that you understand the concept of moderate and what nutritionist experts suggest is a moderate portion size. Being aware of what is considered moderate can help you make the right choices when it comes to eating many different types of food from vegetables to fruit to starches, to dairy and more. Since everyone’s idea of moderate is going to differ drastically, a professional’s advice on the subject is very much needed. Despite many alarming opinions about the consumption of red meat as part of a person’s diet, Rachel Begun, a nutrition educator and advocate, states that “A healthy diet can absolutely include moderate amounts of red meat…It’s packed with protein (about 22 grams in a three-ounce portion), which plays a role in weight loss by inducing that feel-full sensation.” The American Institute for Cancer Research has set the guidelines for what is an acceptable portion of red meat to consume and they state that one should probably stick to eating no more than about 18 ounces of red meat per week. This is not a super restrictive portion suggestion because a portion of meat is normally around 3-4 ounces, which is roughly the size of an iPhone. Meeting these guidelines can often be quite hard for many Americans though because the restaurant portions of red meat are normally very big and can be close to almost 16 ounces and more. Therefore, it is very crucial that when reading the benefits and learning about how red meat can be good for you, that you do not take this statement to the extreme and wolf down large amounts of red meat in a week. That is not healthy and completely cancels out all the health benefits stated in this article. Be wise about your portion control and if you stick to the guidelines that the American Institute for Cancer Research state you should be in the clear.
Nutrition Facts of Beef
Here are the nutrition facts that one can consult to get a rough idea of the different types of vitamins, minerals, and nutritional compounds that they can get from eating meat. For beef that is ground up, 10% fat, broiled, and 100 grams one could expect…
Calories – 217
Water – 61%
Protein – 26.1 grams
Carbs – 0 grams
Sugar – 0 grams
Fiber – 0 grams
Fat – 11.8 grams
Saturated – 4.63 grams
Monounsaturated – 4.94 grams
Polyunsaturated – 0.42 grams
Omega-3 – 0.05 grams
Omega-6 – 0.33 grams
Trans fat – 0.37 grams
Beef Has Good Protein
Beef is popularly known as being an incredible source of protein, since it is the single biggest sources of protein within the human diet. Protein content of lean, cooked beef can range from 26-27%. The protein inside beef is normally very high quality and consists of eight different amino acids that are incredibly necessary for our body’s growth and maintenance. The amino acids exist to help build muscle, influence mood, reduce stress, and help boost your body’s immunity. They can also work to regulate blood vessel flexibility which is extremely helpful for a healthy cardiovascular system and some research has indicated that some amino acids help to lower blood pressure which promotes a healthy heart. Our body needs amino acids and protein to help build up the structure of our hair, skin, nails, etc. and by consuming beef in the recommended amount you can help yourself gain the protein needed to strengthen your body’s bones, skin, and cartilage. In addition, those who are looking to gain muscle mass and maintain it, should look to incorporate a moderate amount of beef in their diet. The amino acid L-carnitine is one popular amino acid that beef is known to provide and many researchers have studied the amazing health effects that this amino acid can have for the body. L-carnitine helps with improving glucose and cholesterol levels in type 2 diabetes patients and has been linked to promote weight loss. In fact, researchers studied that experiments done with those who consumed L-carnitine through beef and those took L-carnitine through supplements, actually demonstrated that the body tends to absorb L-carnitine 14-18% better when it gets it from the beef than it does from the supplements! Definitely a very positive benefit for the body.
Possession of the Master Antioxidant Known as Glutathione
Glutathione is known as the master antioxidant for the body and beef has been shown to contain significant levels of it! Many researches have been put into exactly what glutathione can do for us and it appears that it can offer a myriad of health advantages such as anti-aging benefits, increase in longevity of life, prevent illness, reduce risks of chronic disease, and works to strengthen the immune system. By protecting every cell in the body from cellular damage, glutathione is the antioxidant for reducing the possibility of chronic diseases. This antioxidant is so important that with a deficiency of glutathione in the body, oxidative stress and inflammation can actually occur.
It is Abundant in Many Minerals
Beef is one of the best options to consider if you wish to increase the intake of various minerals. Minerals each have a specific function that they can perform for your body. Some minerals like potassium, sodium, and chloride can ensure that your body has enough balance of water to stay hydrated and healthy enough to carry out all the necessary processes and functions. Other minerals such as calcium, phosphorus, and magnesium can work to promote strong and healthy bones. Many other minerals are designed to perform countless roles that are necessary for the body like heal wounds, convert food into energy, repair cellular damage, bolster your immune system and more. It is quite apparent that all these listed roles are so important and necessary for us and for this reason having a good amount of minerals within our body is critical. That is another way beef can be extremely advantageous for you. Reference the numbers below to understand how much minerals beef can provide you with!
For a 6 oz portion of beef, you can be provided with this % of the RDA (Recommended Daily Amount)
Calcium – 4%
Copper – 8%
Iron – 26%
Magnesium – 10%
Manganese – 2%
Potassium – 18%
Phosphorus – 38%
Selenium – 52%
Zinc – 72%
As you can tell, beef can provide you with a lot of great nutrients and minerals, which do amazing things for your body!
A Good Go-To Source for Iron
Beef is a great way to lower the risk of iron deficiencies and anemia. Iron-deficiency anemia is the most common form of anemia that occurs when there is a decrease in the number of red blood cells due to an insufficient amount of iron. With the lack of iron, the body is unable to produce enough hemoglobin, which is the substance within red blood cells that make it possible to carry oxygen to the body’s tissue. This can cause some frustrating symptoms to occur such as irritability, weakness, and tiredness. In addition, problems with hemoglobin can cause a serious weakness in your immune system, making you more prone to illnesses and infections. Beef can combat all of that by offering a good source of iron. A 4-ounce serving can contain around 10-24% of the daily value of iron depending on the cut of the beef and how it is prepared. That is a decent amount of iron! In addition, iron can improve your cognitive function and overall brain health. It enhances the blood flow to the brain and allows the brain to create new neural pathways that can prevent extremely scary cognitive problems such as Alzheimer’s disease and dementia. An unknown fact about iron, is that it can actually treat insomnia! Studies have been done that demonstrate that most people who are insomniacs are also deficient in iron. If you suffer from insomnia then try to eat more beef and iron rich foods in order to get a good night rest.
Come Get Your B-Vitamins
Lean beef is an excellent and natural way to obtain many of your B vitamins. A multitude of B-vitamins are great and necessary for your body’s health. Beef is known to contain a high number of B-12 vitamins which help contribute to a healthy nervous system. Beef also contains B-6 vitamins which are another way for you to have a stronger immune system. Niacin, which is a B-vitamin that aids in digestion, is also found in beef as well as the B-vitamin riboflavin, which works to promote healthy skin and eyes. In addition to considering all of this, it is important to consider what happens to you when your body is incredibly deficient in B-Vitamins. Bodies that lack the needed number of B-Vitamins fall victim to an array of concerning symptomatic problems such as anemia, confusion, poor memory, depression, dementia, fatigue, mood disturbances, muscle weakness, numbness, and more! Experiencing such disheartening symptoms can be removed if one chooses to incorporate red meat as a part of their diet.
It Brings Family and Friends Together
Another incredible benefit to a consumption of beef is the fact that it has the power to bring all your loved ones together. Smoked red meat is something that everyone can pitch in and cook together and this can foster some serious bonding time with one another. Cooking beef is an excuse to get all your family and friends in one place and bond over the delicious, tender, smoky, and juicy taste that beef can offer. Beef is one of the most popular barbecue items out there and it has already been established that barbecues are quite a powerful event. They allow family the opportunity to take time out of their busy schedules to spend a couple hours together, possibly outside in the backyard or on the beach. You get the needed time to soak up the sun, be active and use up your energy, all while spending time with the people you love. All of these things combined with barbecued beef can actually improve your mood dramatically, making you feel happier and less stressed. As a result, your body will thank you later!
There are so much advantages to beef that many do not recognize and by reading this article, I know now that you have a better understanding of what beef can do for you and your family. Once a skeptic, now a believer, go out there and get some beef cooking. Many people will try to make you feel bad for consuming meat, but it is important that you understand that as long as you are a moderate beef consumer, you do not have anything to worry about