Beef

By EAT-SMARTER
Updated on 06. May. 2020

Red beef is beloved by many. Learn all about the various types of meat that fall under this category here.

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Beef

Beef...

  • ...promotes blood formation. With 2.2 to 2.6 milligrams of iron in every 100 grams, beef is one of the best sources of this mineral, which stimulates blood formation and improves oxygen transport into the body. 
  • ...can provide Omega-3. Grass-fed meat contains more anti-inflammatory omega-3 fatty acids and less inflammatory omega-6 fatty acids.
  • ...offers important B vitamins.  Beef is one of the best suppliers of vitamins from the B group, especially niacin, which is important for energizing the metabolism, as well as building up and breaking down carbohydrates, amino acids and fatty acids.
  • ...makes muscles strong. Many athletes and fitness fans prefer to fry beef. This is mainly because beef offers large quantities of optimally utilizable protein: These proteins help to build and maintain strong muscles.
  • ...can be harmful raw. Whether enjoyed as a tartar, carpaccio or steak, beef that is not completely cooked through should definitely be avoided by pregnant women because of the risk that comes with dangerous listeriosis or toxoplasmosis.
  • ...can increase the risk of heart attacks.  Beef has long been considered dangerous for the heart. Recent studies confirm this. L-carnetine (contained in beef in very high quantities) is converted into lecithin and choline to form a substance (TMAO) that serves as a so-called marker for infarction and stroke. The higher the level of TMAO in the blood, the higher the risk.

 

Ground Beef...

  • ...is a great source of protein. Depending on the variety, minced meat contains 19 to 22 percent protein per 100 grams, and the most is found in lean ground beef or tartar.
  • ...supplies high-quality iron. Women and all those prone to anaemia can replenish their iron stores quickly and effectively with minced meat.
  • ...offers plenty of B-vitamins. Minced meat contains large amounts of vitamins from the B-group, which are important for a functioning nervous system, the cell structure in the body and the brain, among other things.
  • ...contains important nutrients. In addition to B vitamins, ground meat contains important minerals and trace elements. The content of zinc and iron is particularly high in ground lean beef.
  • ...is extremely sensitive. Fresh ground meat spoils quickly. It must therefore be chilled and consumed the same day. Ground meat packed in a protective atmosphere can keep longer in the refrigerator.
  • ...can be bad for your figure. Mixed meat contains a relatively large amount of fat by nature. If it is also fried in a lot of oil, the calorie count can be high, so it's better to fry or grill it in a coated pan with little fat!
  • ...may contain residues. Residues of medicines (e.g. antibiotics) can be found in ground meat from conventional production. If you want to avoid this, it is better to use organic quality meat.

What You Should Know About Beef

Lean beef can provide a medium amount of calories and less cholesterol than eggs or lamb, even containing less problematic substances than poultry.

Like pork and lamb, red meat is one of the foods that rarely trigger allergies. Only one to two percent of people with allergies suffer reactions to meat, and only to raw meat such as tartar or carpaccio. Allergic reactions to cow milk, chicken protein and fish are more frequent.

Here you will find all beef recipes.

How Healthy Is Beef?

Beef is one of the best sources for mineral iron. The meat also contains the vitamin B12, which is found almost exclusively in animal foods. 

The harder a fat is, the more saturated fatty acids it contains. The excessive consumption of red meat, including beef, is not beneficial. Above all, the risk of cancer and cardiovascular disease increases with the amount of meat consumed daily.

You should not eat beef every day, but rather plan to eat it in alternation with fish, poultry and vegetarian meals. If you like to eat beef often, it is best to choose lean varieties and reduce the portions to 100 grams in favor of vegetables and potatoes. If the origin of an animal is not clear, you should never eat beef raw.

Nutritional values of beef fillet per 100 grams  
Calories 200
Protein 25.9 grams
Bold 9.1 grams
Carbohydrates 3 grams
Dietary Fiber 1.5 grams

Storage

Set your refrigerator low if you want to keep beef. It spoils twice as quick at 41 degrees F, 5 times at 50 degrees F and 10 times at 68 degrees F (room temperature). You can keep beef in the refrigerator at 32 degree F for about 2 weeks.

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