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Cattle is the second most consumed meat in the world, just after poultry. In developed countries, we even tend to consume it in excess, which is not without consequences for our health. However, beef consumed in moderation and as part of a varied and balanced diet could have some health benefits.

Characteristic of Cattle

  • High in protein ;
  • Excellent source of haem iron ; Source of saturated fat
  • Source of saturated fat;
  • Should be eaten in moderation.

 

  • Nutritional and caloric values of Cattle

What is a ‘portion’ of cattle worth?

Weight / volume

ground beef, lean, grilled, well done, 100 g

Cross rib roast, lean piece, braised, 100 g

Inside round steak, lean piece, grilled, 100 g

Braised beef liver, 100 g

Calories

252

206

163

191

Protein

28,0 g

34,8 g

30,1 g

29,1 g

Carbohydrates

0,0 g

0,0 g

0,0 g

5,1 g

Fats

14,7 g

11,3 g

3,9 g

5,3 g

-saturated

5,8 g

4,1 g

1,3 g

1,7 g

-monounsaturated

6,8 g

4,7 g

1,5 g

0,7 g

-polyunsaturated

0,4 g

0,4 g

0,2 g

0,6 g

Cholesterol

81 mg

82 mg

65 mg

396 mg

Dietary fibres

0,0 g

0,0 g

0,0 g

0,0 g

Focus on the composition of beef

Beef is one of the most widely consumed meats in the world. While the choice of cut is important to maintain a varied and healthy diet, all cuts benefit overall from an interesting vitamin and mineral content. These include the following:

  • Phosphorus: beef is an excellent source of phosphorus… Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it is involved in the growth and regeneration of tissues and helps to maintain a normal blood pH. It is a constituent of cell membranes;
  • Iron: rib roast and inside round steak are excellent sources of iron for men and good sources for women. Ground beef is also an excellent source of iron for men, but only a source for women, as their respective needs for this mineral are different. Beef liver is an excellent source of iron. Every cell in the body contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the manufacture of new cells, hormones and neurotransmitters (the messengers in nerve impulses). It should be noted that the iron contained in animal foods is very well absorbed by the body, compared to iron from plants
  • Zinc: This meat is an excellent source of zinc. Zinc is involved in immune reactions, the production of genetic material, taste perception, wound healing and foetal development. Zinc also interacts with sex and thyroid hormones. In the pancreas, it is involved in the synthesis (manufacture), storage and release of insulin
  • Copper: Beef liver is an excellent source of copper. Inside round steak is a good source of copper. However, ground beef and rib roast are only sources. As a constituent of several enzymes, copper is necessary for the formation of haemoglobin and collagen (a protein used for tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body’s defence against free radicals
  • Selenium: Beef is an excellent source of selenium. This mineral works with one of the main antioxidant enzymes, preventing the formation of free radicals in the body. It also helps convert thyroid hormones into their active form;
  • Vitamin B2: Beef liver, ground beef and rib roast are excellent sources of vitamin B2. Inside round steak is a good source of this vitamin, also known as riboflavin. Like vitamin B1, riboflavin plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells.
  • Vitamin B3: Beef is an excellent source of vitamin B3. Also known as niacin, vitamin B3 is involved in many metabolic reactions and is particularly important in the production of energy from the carbohydrates, fats, proteins and alcohol we ingest. It is also involved in the process of DNA formation, allowing normal growth and development.
  • Pantothenic acid: Beef liver is an excellent source of pantothenic acid (vitamin B5). Ground beef is a good source of pantothenic acid, while rib roast and inside round steak are sources. Pantothenic acid is part of a key coenzyme in the use of energy in the food we eat. It is also involved in several steps in the synthesis of steroid hormones, neurotransmitters and haemoglobin
  • Vitamin B6: rib roast, inside round steak and beef liver are excellent sources of vitamin B6, while ground beef is a source. Vitamin B6, also known as pyridoxine, is one of the coenzymes involved in protein and fatty acid metabolism and in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the manufacture of red blood cells and enables them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain nerve cell components and in the modulation of hormone receptors.
  • Folate: Beef liver is an excellent source of folate (vitamin B9). Folate is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and sores. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the foetus.
  • Vitamin B12: Beef is an excellent source of vitamin B12. This vitamin works together with folic acid (vitamin B9) to make red blood cells in the blood. It also works to maintain nerve cells and cells that make bone tissue;
  • Vitamin A: Beef liver is an excellent source of vitamin A, particularly in the form of retinol, one of the active forms of vitamin A in the body. Vitamin A is one of the most versatile vitamins, playing a role in many functions in the body. Among other things, it promotes the growth of bones and teeth. It keeps the skin healthy and protects against infections. It also plays an antioxidant role and promotes good vision, especially in the dark.
  • Manganese: beef liver is a good source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It is also involved in the prevention of damage caused by free radicals;
  • Vitamin B1: Beef liver is a good source of vitamin B1. Ground beef, rib roast and inside round steak are sources. Also known as thiamine, vitamin B1 is part of a coenzyme needed for energy production mainly from the carbohydrates we ingest. It is also involved in the transmission of nerve impulses and promotes normal growth.
  • Vitamin D. Rib roast is a good source of vitamin D. Ground beef, inside round steak and beef liver are sources of this vitamin. Vitamin D plays an important role in the health of bones and teeth by making calcium and phosphorus available in the blood, among other things for the growth of the bone structure. It is also involved in the maturation of cells, including immune system cells.

The benefits of beef

In moderation and as part of a varied diet, some beef cuts contain nutrients that are beneficial to health. Current recommendations are to limit consumption of red meat to two portions per week and to increase consumption of seafood and plant protein foods at the same time.

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