Beef

Beef

 

 

Meat of cattle is called beef. It contains higher amounts of iron than chicken and fish. It is characterised as red meat. Beef is commonly eaten as roasts, ribs, or steaks. Patties of ground beef are often used in hamburgers. Processed products of beef are also consumed, including corned beef, beef jerky, and sausages. Fresh lean beef is high in protein, vitamins, and minerals especially in iron and zinc. Nutritional facts of ground, broiled beef with 10% fat per 100 grams:

 

Cooked beef contains 26-27% of protein by weight. Beef contains high quality protein, having all the nine essential amino acids, needed for growth and maintenance. Eating meat, containing all the 9 essential amino acids may be of particular benefit after surgery and for recovering athletes. In combination with strength exercise, it also helps maintain and build muscle mass. Beef fat is also called beef tallow. Fat adds flavor to the meat and also increases the calories. Amount of fat varies in beef depending upon the level of trimming, the animal’s age, breed, gender, and feed. Lean beef contains 5-10% of fat. Major fatty acids present in beef are stearic acid, oleic acid, and palmitic acid. Beef contains saturated and monounsaturated fat in equal amounts. The meat of ruminants also contains ruminant trans fat. Unlike other trans fat, this naturally occurring ruminant trans fat is not considered unhealthy. Trans fat present in beef is mainly conjugated linoleic acid (CLA). CLA has numerous health benefits, including weight loss. However, large doses in supplements can lead to negative metabolic consequences. 

Meat is an excellent source of vitamins and minerals, including vitamin B12, zinc, selenium, iron, niacin, vitamin B6, and phosphorus. Vitamin B12 is needed for blood formation, and is important for the brain and nervous system. Zinc is essential for body growth and maintenance. Iron found in meat is in heme form, which is readily absorbed. Niacin is needed for various body functions. Lower niacin intake is linked with increased risk of heart disease. Vitamin B6 is needed by the body for blood formation and energy metabolism. Phosphorus is needed for body growth and maintenance. Beef is also rich in bioactive substances and antioxidants, including creatine, taurine, glutathione, CLA, and cholesterol. Creatine may be beneficial for muscle growth and maintenance. Meat is very rich in creatine. Creatine supplements are commonly taken by bodybuilders. Taurine is an antioxidant amino acid formed by the body. It is essential for heart and muscle function. Glutathione is an antioxidant found in whole grains, and is found in high amounts in meat. Cholesterol performs several work in the body. 

 

Benefits of beef:

 

Beef is an excellent source of protein and contains all the nine essential amino acids. It is considered as high quality protein. Inadequate consumption of protein enhances age related muscle wasting, increasing the risk of sarcopenia. However, sarcopenia can be prevented or reversed by proper exercises and increased intake of high quality protein. Carnosine is needed for better muscle function. Beef is rich in beta-alanine, an amino acid. Beta-alanine is converted to carnosine in the human body. A 40-80% of increment is seen in the carnosine levels in muscles, within 4-10 weeks of supplementation of high doses of beta-alanine. Vegetarian diet can lead to lower levels of carnosine in muscles over time. The increased levels of carnosine in the muscles result in improved muscle performance and reduced fatigue. 

Anaemia is a condition  in which the number of red blood cells is decreased resulting in the reduced ability of blood to carry oxygen. Iron deficiency is one of the major reasons of anaemia. Beef is an excellent source of heme iron, which is absorbed more efficiently as compared to non heme iron found in plant foods. Another thing reported is that meat not only provides heme iron, but also increases the absorption of non heme iron. Some studies also reported that meat can increase the absorption of non heme iron even when the meal contains phytic acid, an inhibitor of iron absorption. According to another study, meat supplements are more effective than iron supplements, at maintaining iron status in women during the period of exercise. 

Heart disease is the major reason for premature morbidity and mortality all over the world.  Heart diseases are conditions related to the heart and blood vessels, such as heart attacks, strokes, and high blood pressure.

There have been mixed results on the relation between consumption of red meat and heart disease. Some studies report that consumption of both processed and unprocessed meat may increase the risk of heart disease.  Some other studies report that increased risk of heart disease is the effect of processed meat only and some reported no effect at all. There are several theories to explain the relation between meat consumption and heart disease. Diet-heart theory is the most popular among them. According to this theory, consumption of saturated fat leads to an increase in blood cholesterol levels, increasing the risk of heart disease.  However, all studies do not find a significant link between saturated fat consumption and heart disease. Many health authorities suggest people to limit the intake of saturated fat. So, you can select lean meat, which has been shown to have positive effects on cholesterol levels. Although not supported by all studies, many observational studies link high meat consumption with an increased risk of colon cancer. Many components of meat have been discussed as carcinogen, including heme iron, heterocyclic amines, and many more. Heme iron is a carcinogenic substance formed when animal protein, like fish, meat, and poultry are cooked over high heat. They are found in abundance in welldone or overcooked meat. According to various studies, consumption of overcooked meat or foods containing heterocyclic amines may lead to various cancer, including colon, breast, and prostate cancer. According to some evidence, consumption of well cooked meat in high amounts increases the risk of cancer, but it is not entirely clear whether it’s specifically due to heterocyclic amines or other substances formed during high-temperature cooking. Increased risk of cancer may also be due to unhealthy lifestyle associated with meat consumption, including such as not eating enough fruit, vegetables, and fiber. Overall, steaming, boiling, and stewing are healthier methods for cooking meat. 

 

Other downsides of beef:

 

In addition to cancer and heart diseases, few other health issues are also linked with beef consumption. Beef tapeworm infestation is one such problem. The main route of beef tapeworm infestation is through consumption of raw or undercooked beef. Normally, beef tapeworm infection doesn’t have any symptoms but in case of severe infection weight loss, abdominal pain, and nausea are reported.

Beef is loaded with high amounts of iron. However, it’s good for health, but can cause iron overload in some people, especially those suffering from hemochromatosis. Hemochromatosis is a genetic disorder characterised by excessive absorption of iron from food. So, people with hemochromatosis should limit their intake of red meat, including beef, pork, and lamb. Excessive iron accumulation in the body can be life-threatening, leading to cancer, heart disease, and liver problems.