Beef is the meat of cattle raised for meat ( cow house )

It is classified as group Red meat, A term used to refer to the meat of mammals, it has a higher iron content than chicken or fish.

Usually used as a roast, grilled, steak, beef often ground or small minced. Most ground beef is often used in hamburgers.

Ready-made beef products include salted beef, dried beef and sausage.

Fresh lean beef rich in vitamins and other minerals. Especially iron and zinc, so it is recommended to be included in a healthy diet .

This is cooked beef (in this case a steak):

Beef: Value of Nutrition and Health Benefits

Nutritional value

Beef is mainly composed of protein and contains many types of fat with different content.

The table below shows information about all the nutrients in beef .


Raw beef is pureed from grass fed cows


100 gram

General information

Calories 217
Country sixty one %
The protein 26.1 g
Carb 0 g
Street 0 g
Fiber 0 g
Fat 11.8 g
Saturation 4.63 g
Unsaturated single 4.94 g
Polyunsaturated 0.42 g
Omega-3 0.05 g
Omega-6 0.33 g
Trans fat 0.37 g


Content % DV
Vitamin A 0 µg 0%
Vitamin C 0 mg ~
Vitamin D ~ ~
Vitamin E 0.35 mg 2%
Vitamin K 1.1 µg first%
Vitamin B1 (Thiamine) 0.05 mg 4%
Vitamin B2 (Riboflavin) 0.15 mg twelfth%
Vitamin B3 (Niacin) 4.82 mg 30%
Vitamin B5 (Acid panthothenic) 0.58 mg twelfth%
Vitamin B6 (Pyridoxine) 0.36 mg 27%
Vitamin B12 1.97 µg 82%
Folate 6 µg 2%
Choline 67.4 mg twelfth%


Content % DV
Calcium 12 mg first%
Iron 1.99 mg 25%
Magie 19 mg 5%
Phosphorus 175 mg 25%
Kali 289 mg 6%
Sodium 68 mg 5%
Zinc 4.55 mg 41%
Copper 0.06 mg 7%
Manganese 0.01 mg 0%
Selenium 14.2 µg 26%

Protein in beef

Red meat like beef contains mainly the protein .

Protein content in cooked lean beef ranges from 26-27% .

Animal protein is usually high quality, containing all 8 essential amino acids necessary for the development and maintenance of our body .

Protein blocks and amino acids are very important in terms of health. The composition of the protein varies greatly and depends on the source of nutrition.

Meat is one of the major sources of dietary protein, our almost muscular amino acids.

For this reason that supplements meat or the protein source Animals may be particularly beneficial after surgery and recovery in athletes or in the state of muscle tissue construction .

Conclude: Protein is the main nutritional ingredient in meat. Protein in beef is very nutritious and can promote muscle maintenance and growth.


Beef: Value of Nutrition and Health Benefits
Fat in beef accounts for 5-10%

Beef contains a lot of fat with different content, also known as beef fat.

In addition to adding flavor, fat also significantly increases the content calories in meat.

The amount of fat in beef depends on how much fat has been removed, the age, the variety, the sex and the way it is fed. Meat-based products such as sausages and salami are usually high in fat.

Low-fat meat is often called lean meat, and in general fat is about 5-10% .

Beef contains mainly saturated and monounsaturated fats, they have the same content. The main fatty acids are stearic acid, oleic acid and palmitic acid .

Conclude: Beef contains fats of varying content (mostly saturated and monounsaturated), contributing significantly to energy levels.

Trans fat of ruminants

Ruminant food products, such as cows and sheep contain trans fat which is known as ruminant trans fat .

Unlike trans fat produced industrially, trans fat of ruminants in nature is not considered harmful.

The most common are conjugated linoleic acid (CLA), found in beef, lamb meat and dairy products .

Conjugated linoleic acid has been linked to various health benefits, especially helping to lose weight. But supplementing large doses can cause adverse effects on metabolism .

Conclude: Part of the fat contained in beef is made up of trans fat of ruminants, including conjugated linoleic acid (CLA). The trans fat of ruminants has been linked to a number of health benefits such as weight loss.

Vitamins and minerals

The following vitamins and minerals are abundant in beef:

  • Vitamin B12: Animal-derived foods such as meat are the only food source that provides vitamin B12, an essential nutrient that is important for blood formation and function of the brain and nervous system.
  • Zinc: Beef is rich in zinc, which is a very important mineral for body growth and maintenance.
  • Selenium: Meat is generally a rich source of selenium, an essential element that has many roles in the body .
  • Iron: Found in beef with high content, iron in meat is mainly in the form of heme and this form is absorbed very effectively .
  • Niacin: One of the B vitamins, also known as vitamin B3. Niacin has many important functions in the body. Fewer doses of niacin have been linked to an increased risk of cardiovascular disease .
  • Vitamin B6: A type of vitamin B is important in blood formation
  • Seal - pho: Often found in food, the amount of phosphorus in the Western diet is often very high. It is necessary for the development and maintenance of the body.

Beef contains many other vitamins and lower levels of minerals.

Ready-made beef products such as sausages, can contain particularly high amounts of sodium (salt).

Conclude: Meat is an excellent source of various vitamins and minerals. These include vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.

Other compounds are present in meat

Beef: Value of Nutrition and Health Benefits
Animal meat contains some bioactive substances, such as creatine, taurine, linoleic conjugated acid (CLA) and cholesterol

Unlike plants, animals contain some non-essential bioactive substances and antioxidants. They affect health when consumed in moderate amounts.

  • Creatine: Much in meat, creatine acts as an energy source for muscles. Bodybuilding athletes often supplement creatine and it is beneficial for muscle growth and maintenance .
  • Taurine: Found in fish and meat, taurine is an antioxidant amino acid and is a common ingredient in energy drinks. It is produced by our body and is very important for cardiovascular and muscle function .
  • Glutathione: Antioxidants are found in most foods, glutathione is particularly abundant in meat. Beef fed with grass contains more glutathione than cereal cows .
  • Conjugated linoleic acid (CLA): A trans fat of ruminants can bring many health benefits to the diet .
  • Cholesterol: A type of sterol in animal fats and is also produced by the human body, it also plays many roles in the body. Cholesterol in daily diets has little effect on blood cholesterol. Therefore, it is not considered a health problem .

Conclude: Animal meat contains some bioactive substances, such as creatine, taurine, linoleic conjugated acid (CLA) and cholesterol.

L Health benefits of beef

Beef is a great source of high quality protein and various vitamins and minerals, it can be a great part of a healthy diet.

Beef: Value of Nutrition and Health Benefits
Beef is nutritious and has many health benefits

Maintain muscle mass

Like all meats, beef is an excellent source of high quality protein.

It contains all the essential amino acids and is considered a "complete protein source."

Many people, especially the elderly, do not consume enough high quality protein.

Protein deficiency can accelerate and make the process of losing muscle due to age worse, increasing the risk of adverse diseases such as muscular degeneration .

is a serious health problem in the elderly. But it can be prevented or improved with strength exercises and increased protein intake.

The best source of protein comes from foods of animal origin such as meat, fish and other products milk .

If you have a healthy lifestyle, regular consumption of beef and other sources of protein can help maintain muscle mass, reduce the risk of sarcopenia.

Conclude: As a rich source of high quality protein, beef can contribute to maintaining and increasing muscle mass.

Improve performance practice

is a dipeptide important for muscle function .

It is formed in the body from beta-alanine, which is an amino acid in the diet found in fish and meats like beef.

In human muscles, high carnosine levels are associated with reduced fatigue and improved performance during exercise .

Supplementation with high doses of beta beta-alanine for 4-10 weeks increases carnosine levels in muscles by 40-80% .

In contrast, a strict vegetarian diet can lead to reduced carnosine over time (32).

This indicates that regular meat and fish consumption or supplementation with beta-alanine may help improve exercise performance.

Conclude: Beef contains a lot of carnosine, which can reduce fatigue and improve performance during exercise.

Prevent anemia

Anemia is a common condition, characterized by a decline in red blood cells and a decrease in the ability of the blood to transport oxygen.

Iron deficiency is one of the most common causes of disease the main symptoms are fatigue and weakness.

Beef is a rich source of iron, mainly heme iron.

Only found in foods of animal origin, iron heme usually has very little in the vegetarian diet, especially pure vegetarian .

Heme iron is absorbed more effectively than non-heme iron, the type of iron found in foods of plant origin .

Not only does meat contain a highly bioavailable iron, it also improves the absorption of non-heme iron from plant foods, a mechanism that has not been fully explained and is called the "meat factor" ( meat factor).

For this reason eating meat in a meal can increase iron absorption from other foods.

Several studies have shown that meat may increase the absorption of non-heme iron, even during meals that contain an inhibitor of iron absorption. phytic acid ( , ).

Another study demonstrated that supplementing meat is more effective than taking iron supplements to maintain iron intake in women during one exercise .

Simply put, eating meat is one of the best ways to prevent iron deficiency anemia.

Conclude: Beef is an excellent source of iron and can help prevent anemia when eaten regularly

Beef and heart disease

Beef: Value of Nutrition and Health Benefits
The link between beef and heart disease is still controversial

Heart disease (cardiovascular disease) is the leading cause of death in the world.

It is a term used for various dangerous conditions related to the heart and blood vessels such as heart attack, stroke and high blood pressure.

Observational studies have heterogeneous results on the relationship between red meat and heart disease.

Some studies show that both unprocessed and processed meat increases the risk , while others only see that unprocessed meat increases the risk .

Other studies do not see any noticeable effects .

Remember that observational studies cannot validate the cause. They can only show the ability of people to eat less or more meat.

Many health-conscious people avoid red meat because it is thought to be unhealthy and also people who eat meat and eat less fruits , vegetables and fiber, less exercise and more likely to be overweight .

Therefore, being able to consume meat is only a sign of unhealthy behavior and this is not just about meat.

Of course most observational studies try to correct these factors, but the accuracy of statistical adjustments may not always be perfect.

Conclude: It is unclear whether meat consumption increases the risk of heart disease. Some studies have found a relationship, but others do not.

Beef contains saturated fat

A number of theories have been proposed for the possible link between meat consumption and the risk of heart disease.

The most famous is the cardio-cardinal theory. That idea said that saturated fat Increases blood cholesterol and increases the risk of heart disease.

However, many recent quality studies have not found any significant link between saturated fat consumption and heart disease .

Lean meat is definitely nothing to be afraid of. It has been shown to have a positive effect on cholesterol content .

If you have a healthy lifestyle, it is unlikely that any unprocessed lean beef has any negative effects on cardiovascular health.

Conclude: Beef fat is high in saturated fat, which can raise blood cholesterol. However, the link between saturated fat and heart disease is still controversial in some recent high-quality studies.

Beef and cancer

Beef: Value of Nutrition and Health Benefits
Eating overcooked meat (like grilling to a burning level) can cause cancer

Colon cancer is one of the most common types of cancer in the world.

Many observational studies link meat consumption with increased risk of colon cancer .

However, not all studies find this link .

Some components of red meat are thought to be the culprits:

  • Heme iron: Some researchers have suggested that heme iron is responsible for the carcinogenic effects of red meat .
  • Heterocyclic amines : A type of carcinogen, produced when meat is overcooked .
  • Other substances are formed during storage and smoking or added to meat during processing.

Heterocyclic amine is a group of carcinogens formed during the cooking of animal proteins at high temperatures, especially when frying, grilling microwaves or grilling coal. They are found in well-cooked and overcooked meat, poultry and fish .

These substances may partly explain the relationship between red meat and cancer.

Many studies have shown that eating well-cooked meat or other heterocyclic amines may increase the risk of different types of cancer .

That number includes colon cancer , breast cancer and prostate cancer .

One of these studies shows that women who eat meat regularly increase the risk of breast cancer by 4.6 times .

Overall, there is some clear evidence that eating a lot of cooked meat can increase the risk of cancer.

However, it is still unclear which is due to the or because other substances form during cooking at high temperatures.

The increased risk of cancer may also be linked to factors such as a specific unhealthy lifestyle that involves too much meat consumption. This includes eating less fruit, vegetables and fiber.

To get optimal health, it seems like limiting to cooking well is recommended. Stewed, boiled, and fried low temperatures are probably the healthiest cooking methods.

Conclude: Consumption of cooked meat (may increase the risk of certain types of cancer.

Negative effects and personal concerns

Beef is involved in some bad health conditions.

Beef: Value of Nutrition and Health Benefits
People with iron problems should limit eating beef


Cow fluke ( Taenia saginata ) is a type of intestinal parasite that can sometimes reach several meters long .

It is very rare in most developed countries but relatively common in Latin America, Africa, Eastern Europe and Asia.

Eating raw or undercooked beef (re) is the most common route of infection.

Cystic infection ( taeniasis ) usually does not cause any symptoms. However, serious infections can cause weight loss, abdominal pain, and nausea .

Conclude: In some raw beef (or re) can contain bovine fluke, a type of intestinal parasite that can lead to weight loss and stomach pain.

Iron overload

Cows are the source of the most iron-rich daily diets.

In some people eating iron-rich foods can cause a condition called iron overload.

The most common cause of iron overload is a type of genetic disorder characterized by excessive iron absorption from food .

Excess iron accumulation in the body can be life-threatening, leading to cancer, heart disease and liver problems.

People with iron overload should limit the use of red meat, such as beef and lamb .

Conclude: Being a rich source of iron, consuming a lot of beef can contribute to the accumulation of excess iron in people with iron overload.

Beef eat cereals and beef eat grass

Beef: Value of Nutrition and Health Benefits
Beef eat grass better than beef to eat a little grain

The nutritional value of meat depends on the food source of the animal.

In the past, most cattle were fed grass. In contrast, most beef produced today is based on cereal feeding.

Beef grass has a few different places Beef eat grain :

  • Higher antioxidant content .
  • More yellow fat indicates higher levels of carotenoid antioxidants .
  • Higher vitamin E levels (especially when grazing in pastures) .
  • Less fat content.
  • More healthy fatty acids.
  • High content of trans-fatty acids in ruminants such as conjugated linoleic acid .
  • Many omega-3 fatty acids

Simply put, beef eats grass better than cereal beef.

Conclude: Grass-fed beef has more healthy nutrients than grain-fed beef.


Beef is one of the most popular meats.

It is especially rich in high quality protein, vitamins and minerals.

Therefore, it can help improve muscle growth and maintenance, as well as exercise performance. As a rich source of iron, it may also reduce the risk of anemia.

Consumption of processed and overcooked meat (fire) increases the risk of heart disease and cancer.

On the other hand, the unprocessed and healthy cow market is a bit healthier, especially if the user has a healthy lifestyle.