Most Abundant Vitamins and Minerals in Beef

Fundamental Points

• Beef contains several essential nutrients including poly peptide, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
• Many Canadians are nutritionally deficient. Vitamin B12 and zinc intake are inadequate in x-35% of men and women, and atomic number 26 is inadequate for 16-19% of women aged 19 to l. In Canadian men aged seventy and older, 41% are scarce in zinc.¹¹
• Beef has a synergistic benefit (i.e., the Meat Factor). Adding beef to a meal will increment the absorption of fe from other foods similar constitute-based proteins and vegetables.⁷
• Iron from beefiness is "heme" iron, significant it is bioavailable and more easily absorbed by the trunk than "not-heme" iron from plant-based sources such as spinach or legumes.
• Protein institute in beef and other meats are referred to as "complete" proteins because they incorporate appropriate levels of all the essential amino acids required for human nutrition.
• More than one-half of the fatty in beef is unsaturated. In fact, most of the unsaturated fat in beef is oleic acid, the aforementioned blazon of "salubrious" fat found in olive oil.
• Canadians do not eat too much cerise meat. In fact, they may not eat plenty. Recent dietary evidence showed that 48% of Canadian women ages 31-50, 69% of women anile seventy years and older, and 56% of adolescent males do not eat the recommended corporeality (grams or servings) of meat and protein alternatives.¹⁰

Canada'due south Beef Consumption

Canadian diets are changing and not necessarily for the improve. Co-ordinate to recent data, cherry meat intakes have declined over time. Canadians are eating less red meat than ever before, while at the same fourth dimension, consumption of ultra-processed foods has steadily increased. The trend data suggests that Canadians have swapped foundational foods like beef, eggs and milk for free energy-dumbo fast-food items.

An instance from Health Canada's Bear witness Review for Dietary Guidance demonstrates that 48% of Canadian women ages 31-50, 69% of women anile 70 years and older, and 56% of adolescent males are eating less than the recommended amount of meat and alternatives.^x The same study noted that some Canadian demographics, particularly women and older adults, have inadequate intakes of fe, zinc, and vitamin B12. Iron and zinc are available in carmine meat in the course that the torso can virtually easily absorb and vitamin B12 is establish only in foods of creature origin.

Nutritional guidelines are largely based on whole ingredients and home-cooked foods, notwithstanding today, more than foods than always are processed, packaged, and eaten with minimal home-training. On average, Canadians are consuming nearly one-half of their daily calories from ultra-candy foods,¹³ and only five per cent of their calories are consumed from nutrient-rich red meat.¹⁵

Beefiness can be an Important Part of a Balanced Diet

Few foods are as nutrient dense as beef, which is a complete poly peptide nutrient and a valuable source of several essential nutrients like iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium. Beef is also a source of other important nutrients such as choline and monounsaturated fats.

Eating beef has a synergistic benefit known as the Meat Factor. This means eating beefiness forth with other vegetables and legumes increases the absorption of iron from these other foods.

Canada'southward new food guide at present focuses on eating habits and creating a "healthy plate" rather than specific serving sizes. A good for you plate consists of food from iii master categories, vegetables and fruit, protein foods (which beef falls nether), and whole grain foods.

Certain nutrients in beef may be captivated more readily than nutrients in other foods. For example, iron from beef is in "heme" form (leap to the protein myoglobin which is exclusively found in meat) and more hands absorbed and used by the body than iron from other sources such every bit spinach, legumes, or eggs. Beef can as well accept a synergistic benefit⁷ (i.e., the "Meat Factor"). When beefiness is added into certain meals, it increases absorption of atomic number 26 from other foods or ingredients like establish-based proteins and vegetables. For example, adding ground beef to a edible bean dish allows an individual to absorb 150% more iron than a vegetable-only version. This is just one example of a balanced diet that contains both constitute- and animal-sourced foods.

Food label courtesy of Canada Beef, bachelor at thinkbeef.ca/nutrition/ Source data: Wellness Canada, Canadian Nutrient File, 2015 version. Nutrient Lawmaking 6172: beef, blended cuts, steak/roast, lean and fatty, cooked. Nutrient amounts have been rounded according to the rounding rules in the 2016 CFIA labelling regulations. % Daily Values calculated based on Health Canada'due south 2016 Nutrition Labelling – Table of Daily Values. iCholine value obtained from U.S. Section of Agriculture, Agricultural Enquiry Service. FoodData Central, 2019. fdc.nal.usda.gov. Food Lawmaking 13361

A 100-gram serving of cooked beefiness provides 250 calories, 35 grams of poly peptide, and ten grams of fat (5.2 grams which is healthier monounsaturated fat). A serving of this size also provides three.5 mg of atomic number 26 (nineteen% of the daily recommended value), eight.5 mg of zinc (77% of the daily recommended value), and two.45 micrograms vitamin B12 (102% of the daily recommended value). Fresh beef is also considered a low sodium option.

According to the Canadian Community Health Survey, Canadians just get 5% of their total calories from unprocessed red meat, including beef, whereas Canadians consume more than 48 per cent of their calories from ultra-candy foods, which include items like pop, fries, and baked goods.^fifteen This is a concern because highly candy foods tend to contain fewer nutrients that Canadians actually require, but are oftentimes high in sodium, fat, calories, and sugar.

Nutritional deficiencies occur worldwide, including within Canada. For example, Canadian data showed that vitamin B12 and zinc intake are inadequate in x-35% of men and women, and atomic number 26 is inadequate for 16-19% of women anile 19 to 50. In Canadian men aged seventy and older, 41% are deficient in zinc.¹¹ Eating beefiness can exist a healthy, affordable, and constructive solution to these common Canadian deficiencies.

Eating Beefiness and Your Health

The effect of diet on wellness is widely studied effectually the world and there are plenty of high-profile studies with conflicting results. Most studies practice agree, however, that ultra-candy foods of all types, can increase wellness risks. The nutritional benefits of a balanced, diverse diet that includes whole foods such as protein foods like beef, and whole vegetables and fruits, and whole grains, is greater than the sum of their parts.

In a recent large-scale analysis of nutritional studies that assessed 54,000 individuals, experts adamant that in that location was not a significant association between meat consumption and heart disease, cancer, or diabetes.⁴ The expert panel determined that there was little or no health benefits for reducing blood-red meat consumption and that well-nigh people can proceed eating carmine meat at current average intakes.

In a highly publicized assessment in 2015, the International Agency for Research on Cancer (IARC) classified fresh ruby-red meat as "probably carcinogenic" to humans. Since that controversial episode, both the Earth Health Organization and Health Canada take identified that ruby-red meat is a valuable source of nutrients and that a balance tin can be maintained betwixt the nutritional advantages of consumption and potential disadvantages.² IARC methodology assesses the potential take a chance which varies co-ordinate to several factors that don't necessarily correlate to an increased adventure. For example, IARC has classified ultraviolet light from sunshine equally a carcinogenic chance, however the take chances that it poses to individuals will depend on amount and type of exposure, genetics, age, and more.

Blood-red meats, including beef, can be an important part of a salubrious diet to manage diabetes. Besides, weight loss is cited as the most disquisitional dietary strategy for overweight adults who are pre-diabetic or living with type 2 diabetes. Whole foods high in protein, like beefiness, tin can play a role in an overall wellness strategy for people looking to lose weight. Beef tin can assist people retain muscle mass and stay full for longer at a lower calorie count per food than many other poly peptide foods.  As well, meeting protein needs with foods like bioavailable fe-rich beef is better than through supplements considering of improved iron absorption that occurs when beef is consumed in synergy with other fruits and vegetables.

Protein

Protein is an essential nutrient that people need for strong bones and muscles, enzyme and hormone production, energy, and wound healing and tissue repair. Dietitians recommend that in club to optimize poly peptide usage, an adult weighing 150 pounds should consume between fourscore to 110 grams of protein spread evenly over iii to iv meals per day. ¹² Every bit people age, incorporating a diet that is higher in poly peptide may exist recommended to assist offset muscle loss, improve bone health, and provide nutritional density for smaller appetites.

Chart courtesy of Canada Beefiness, available at thinkbeef.ca/nutrition/ Source information from: Health Canada, Canadian Nutrient File, 2015, Beefiness 6172, Almonds 2534, Peanut Butter 6289, Hummus 4870, Black Beans 3377. Food amounts rounded every bit per 2016 CFIA labelling rounding rules *Table of Reference Amounts for Food:https://world wide web.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/ table-reference-amounts-food/nutrition-labelling.html

At that place are nine amino acids that are essential for man health that must come up from dietary sources. Protein plant in beef and other meats are referred to as "consummate" proteins because they contain all the essential amino acids humans crave. Found-based proteins are known every bit "incomplete" proteins because they don't comprise a total ready of amino acids.

Non all poly peptide is created equal. From a nutrient standpoint, beefiness is mostly comprised of protein and contains no carbohydrates. This makes beefiness a very efficient source of protein that is bioavailable and ready for the body to metabolize. Found-based proteins are typically quite loftier in carbohydrates relative to protein and the protein is less digestible. For example, 100 grams of cooked beefiness will provide 35 grams of protein with just 250 calories, whereas it would take more than 9 tablespoons of peanut butter, at 860 calories, to provide the aforementioned amount of protein.

Iron

Iron is essential for edifice red claret cells, transporting oxygen from the lungs to the rest of the body, and helping brain role. There are two types of iron in food, "heme" and "not-heme." Heme iron is easily absorbed by the body, and institute in animal foods, including beef. Eating foods that contain heme atomic number 26 also improves the trunk's ability to blot non-heme iron from plant-sourced foods.^vii This type of dietary synergy is sometimes chosen the "Meat Factor."

Beefiness is one of the all-time food sources of like shooting fish in a barrel-to-absorb heme-atomic number 26, which is why Wellness Canada recommends beef equally a kickoff solid food for babies at 6 months.

Atomic number 26 deficiency is a concern worldwide, including right here in Canada, which is why atomic number 26 is listed on the Nutrition Facts table present on all food labels. Inadequate iron tin can leave people feeling tired, cold, irritable, and pale in appearance, and long-term deficiency can cause anemia, delayed growth and development, pregnancy complications, and metabolic problems. Fe needs are greatest during growth (infancy and teens) and for women during their childbearing years. Fortunately, beefiness is one of the best natural heme iron-rich foods bachelor.

Babies depend on fe for best brain development and growth, however by 6 months of historic period, their iron stores run depression. Babies require 11 mg of iron per twenty-four hours yet their tummies are small. Beef contains bioavailable heme-iron, the most digestible form of atomic number 26 for humans, which is why Health Canada recommends beef as a top pick for a commencement solid nutrient for babies.

Fatty

Fatty is an important nutrient for your torso, providing energy, aiding growth and development, and too enabling your body to absorb vitamins A, D, East, and K (i.e. fat-soluble vitamins). At that place are three different types of fats that naturally occur in foods: unsaturated, saturated, and trans fats.

Unsaturated fats, such every bit monounsaturated and polyunsaturated fats are "salubrious" fats that are important components of a well-balanced diet. More than half (55%) of the fat in beefiness is unsaturated. Most of the unsaturated fatty in beef is oleic acid, the same type of "healthy" fat found in olive oil.

Graph courtesy of Canada Beef, bachelor at thinkbeef.ca/nutrition/beef-and-fat Source data: Health Canada, Canadian Nutrient File, 2015 version. Food Code 6172: beefiness, blended cuts, steak/roast, lean and fatty, cooked

Beefiness, like all animal-based foods including dairy and poultry, contains saturated fatty. Some constitute-based foods, such as palm and coconut oil, incorporate large amounts of saturated fats. Approximately xl% of the fat in beef is saturated, of which 13% is stearic acid. Stearic acid does not contribute to low-density lipoprotein (LDL) cholesterol, the "unhealthy" cholesterol.

About 3% of the fat institute in beef is natural trans fat. Trans fatty can as well be plant in other animal-based foods, however the primary source of trans fat in Canadian diets has been industrially candy foods such as commercially baked goods and vegetable spreads⁸. A diet too high in industrial trans fats is unhealthy and in 2018, Health Canada banned the use of industrial trans fats from partially hydrogenated oils in food.

Grass-fed and grain-fed beef are dissimilar terms used to describe feeding and finishing practices for beef cattle. One report demonstrated that grass-finished beefiness was bacteria than grain-finished beefiness past approximately two to four grams per 100 gram serving of trimmed meat. Nonetheless, in the context of total daily fatty consumed, this divergence is relatively minor. There were no differences plant between cholesterol, atomic number 26, or zinc levels.  The report as well showed that both grain-fed and grass-fed beefiness contributed omega-three fatty acids.^six Nutritional differences between grain- and grass-fed are negligible. All beef is a valuable source of nutrients.

For people concerned about managing their full general fat intake, beef provides many lean options. Cuts with "round," "loin," or "flank" in the name are typically lean. For people choosing basis beef, the amount of fat in footing meats including beefiness, pork, turkey, or craven, varies according to labels defined by the Authorities of Canada. A characterization of "Extra Lean" indicates in that location is a maximum of 10% fat in ground beef or ground chicken, for example, while a characterization of "Lean" indicates a maximum of 17% fatty in the ground meat product.

Much of the fat on beefiness is visible on whole cuts and can be easily trimmed prior to cooking. More than than xc% of Canadians study draining their basis beef after cooking, which also reduces the amount of fat consumed. As well, preparing food on a grill can reduce total fat content past approximately one third.

Balance is the key when it comes to salubrious eating. Beef provides high-quality protein without a lot of calories, compared to alternatives. You can't substitute beefiness with an equivalent food-dense source of essential nutrients like zinc, iron, and protein, because there is no food only similar beef.

References

1. Barlow, Karine, 2021. Registered dietitian. Personal Advice.

2. Canada Beefiness, 2020. Beef and Chronic Disease. Available hither.

three. Canada Beef, 2020. Canadian Beef Benefits (infographic). Available here.

four. Canada Beefiness, 2020. Evidence review concludes there is no need to reduce red meat consumption for skillful wellness. Available hither.

5. Canada Beef, 2019. How much meat do we swallow – the reality check. Available here.

6. Canada Beef, 2016. Understanding grass fed and grain fed beef. Available here.

vii. Engelmann, One thousand., Davidsson, L., Sandstrom, B., Walczyk, T., Hurrell, R., and Michaelsen, K., 1998. The influence of meat on nonheme iron assimilation in infants. Pediatric Research, 43(6), 768-773. Available at: https://www.nature.com/manufactures/pr19982169

8. Health Canada, 2019. Nutrients (Fats). Available here.

9. Health Canada, 2018. Food, Food and Health: Acting Show Update 2018 for Wellness Professionals and Policy Makers. Available here.

ten. Health Canada, 2016. Evidence Review for Dietary Guidance: Summary of Results and Implications for Canada'southward Food Guide, 2015. Available hither.

xi. Health Canada, 2012. Do Canadian Adults Run across their Nutrient Requirements through Food Intake Alone? Available here

12. Leidy, H. J., Clifton, P. G., Astrup, A., Wycherly, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Mattes, R. D. 2015. The function of protein in weight loss and maintenance. Am J Clin Nutr. 101(half dozen):1320S-1329S. Available at: https://pubmed.ncbi.nlm.nih.gov/25926512/

xiii. Moubarac, J-C. (2017). Ultra-candy foods in Canada: consumption, impact on diet quality and policy implications. A study commissioned past the Center & Stroke Foundation of Canada. Bachelor at: https://www.heartandstroke.ca/-/media/pdf-files/canada/media-centre/hs-report-upp-moubarac-dec-5-2017.ashx

14. Parslow, J. 2021. Personal Communication. Canada Beefiness.

15. Statistics Canada, 2015. Canadian Community Health Survey – Nutrition (CCHS). Available here.

16. Van Elswyk, Thou.Eastward., McNeill, Southward.H. (2014). Impact of grass/forage feeding versus grain finishing on beefiness nutrients and sensory quality: The U.Due south. experience. Meat Scientific discipline 96:535–540. Bachelor at: https://world wide web.sciencedirect.com/scientific discipline/article/pii/S0309174013004944

Feedback and questions on the content of this page are welcome. Please e-mail us.

Cheers to Karine Barlow (RD) and Joyce Parslow, Canada Beef, and to Dr. Benjamin Bohrer, PhD, from Oklahoma State University, for their contributions of time and expertise during the preparation of this folio.

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Source: https://www.beefresearch.ca/research-topic.cfm/nutritional-qualities-of-beef-47

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