Who does not like eating meat from time to time? In the form of steak or finely chopped with kofta or grilled over charcoal in the summer weather. Beef is very healthy for the human body if eaten in moderation, without overdoing it. So in this article, we will discuss the health benefits of beef.
Beef contains vitamins such as B12, B6, E, and K, and minerals such as thiamine, zinc, iron, phosphorous, potassium, magnesium, selenium, niacin, riboflavin, folic acid, and pantothenic acid. It is also rich in protein, mineral salts, and amine salts. The compounds present in beef often depend on the type of grass and what the cow eats. (1)
Beef becomes more useful when cooked well and when you add spices, vegetables, and foodstuffs that contain good benefits for humans and keep the health benefits of beef unchanged.
The health benefits of beef
Beef is meat taken from livestock. It is classified as red meat. And red meat is an expression that refers to meat taken from mammals that contain high amounts of iron compared to chicken and fish. People usually eat beef either grilled, ribs, steak, or minced.
Here are the health benefits of beef:
1. Beef maintains muscle mass
Like all types of meat, beef is a rich source of high-quality protein. It contains all the essential amino acids, which makes it a complete protein.
Many people, especially the elderly, do not eat enough high-quality protein. Not eating enough protein speeds up age-related muscle loss, which increases the risk of developing a condition called sarcopenia; It is a health problem for adults. This condition can be prevented or treated through strength training, increased protein intake, and a healthy diet and lifestyle. Eating high-quality beef protein protects muscle mass and reduces the risk of sarcopenia. That is one of the health benefits of beef. (2, 3)
2. Beef improves exercise performance
Eating beef improves performance during exercise by containing compounds such as carnosine, which consists of alanine. And Alanine is one of the amino acids that you can obtain by consuming meat. Therefore, we find exclusively vegetarians suffering from low levels of carnosine ratios over time. Having high levels of carnosine in the body improves athletic performance, increases endurance, and reduces fatigue. (4, 5)
3. Beef helps lose weight
Consuming beef helps lose weight by reducing appetite, increasing metabolism rates, reducing hunger, and giving people a feeling of fullness and satiety for longer. Studies have shown that consuming proteins increases the brain’s sensitivity to the hormone leptin. And leptin is responsible for regulating fats and controlling feelings of hunger, thus helping control and lose weight. (6, 7)
4. Beef maintains bone health
Eating beef helps to maintain bone health because it contains multiple types of amino acids, including lysine, which reduces the risk of osteoporosis in premenopausal women. Lysine also helps increase calcium absorption and collagen formation. (8)
5. Beef prevents anemia
Anemia is a common condition known as a low number of red blood cells and their inability to transport oxygen. Iron deficiency is the most cause of anemia. The most symptoms of anemia are fatigue and weakness. Beef is a rich source of iron in the form of heme. Heme iron is found exclusively in animal-derived foods and is present in low amounts in plant systems. The body can absorb heme iron more efficiently than non-heme iron, which is the iron found in plant foods. Beef is not only a good source of heme iron. But able to improve the absorption of non-heme iron in plant foods. (9, 10)
6. Beef contains linoleic acid
Beef contains a group of unsaturated fatty acids such as conjugated linoleic acid. And linoleic acid has a crucial role in maintaining the central nervous system health and retina, reducing inflammation in the body. According to studies, it has an essential role in reducing the risk of cardiovascular disease. (11, 12, 13)
7. Beef is rich in vitamins
It contains niacin, vitamin B6, riboflavin, and pantothenic acid.
Beef also contains vitamins E and K.
8. Beef is rich in iron
The importance of iron is due to avoiding anemia, as it increases the efficiency of the immune system, as iron deficiency leads to fatigue, weakness, and peptic ulcers.
9. Beef contains Carnosine
Beef provides a high amount of carnosine. And Carnosine is a (beta-alanyl-L-histidine) compound created by a mixture of the amino acids alanine and histidine, found throughout the body and very important in overall health. (19, 20)
Beef contains high amounts of carnosine, which is about 50% more than poultry, and has anti-glycosyl properties, as it reduces glycol damage, an essential component in the aging process, and gradually destroys the body, which may lead to atherosclerosis and many chronic diseases. Carnosine also helps boost the immune system and reduce inflammation.
Despite the health benefits of beef, eating it daily and in large quantities may be harmful to the body. Every 100 grams of beef contains 20 grams of protein, and the body’s need for protein does not exceed 50 grams per day. The increase in these proteins in the blood leads to gout and affects the liver’s ability to regulate blood sugar levels, and so diabetes.
Eating beef in unhealthy quantities and incorrect ways may cause stomach upset. A person may experience diarrhea or constipation and beware of eating the raw or undercooked meat. It may contain pathogens, so you must cook beef well before eating.