Healthy Foods List: Beef

Beef is a versatile and nutrient-dense protein source that has numerous health benefits.  Read on to learn more about the advantages of including beef in your diet, and get inspired with creative ways to include this protein powerhouse in your meals.

Health Benefits of Beef:

  1. Protein: Beef is packed with high-quality, well-absorbed protein, essential for muscle development, repair, and overall growth.

  2. Rich in Nutrients: Beef provides a wide range of essential nutrients, including iron, zinc, B vitamins (like B12, niacin, and riboflavin), and selenium.

  3. Iron for Energy: Beef is an excellent source of heme iron, which is highly absorbable and vital for red blood cell production and energy metabolism.

  4. Zinc for Immunity: Zinc in beef supports a robust immune system, wound healing, and DNA synthesis.

  5. B Vitamins for Vitality: The B vitamins in beef aid in metabolism, nerve function, and maintaining healthy skin, hair, and eyes.

  6. Satiety and Weight Management: Beef's protein content helps you feel full and satisfied, making it an excellent choice for weight management.

  7. Brain Health: The nutrients in beef, including choline, support brain health and cognitive function.

Key Nutrients in 100g of Cooked Beef:

  • Protein: Approximately 26-28 grams
  • Iron: About 2.1-3.0 milligrams
  • Zinc: Around 4.0-5.5 milligrams
  • Vitamin B12: Approximately 1.6-2.1 micrograms
  • Niacin (Vitamin B3): About 4.0-5.0 milligrams
  • Riboflavin (Vitamin B2): Approximately 0.2-0.3 milligrams
  • Selenium: Around 14-20 micrograms

Ways to Include Beef in Your Diet:

  1. Lean Beef Stir-Fry: Sauté lean beef strips with colourful vegetables and a flavorful sauce for a quick and nutritious stir-fry.

  2. Grilled Beef Skewers: Thread marinated beef chunks onto skewers with bell peppers, onions, and mushrooms, then grill for a savoury treat.

  3. Beef and Veggie Fajitas: Wrap tender strips of beef in whole-grain tortillas with sautéed peppers and onions for a Tex-Mex delight.

  4. Beef Chili: Cook up a hearty and spicy beef chilli with beans and tomatoes, perfect for a cosy dinner.

  5. Beef and Broccoli: Create a classic beef and broccoli stir-fry with a savoury soy-based sauce.

  6. Beef Tacos: Fill soft or hard taco shells with seasoned ground beef, lettuce, tomatoes, and cheese for a satisfying Mexican-inspired meal.

  7. Beef and Spinach Salad: Top a bed of fresh spinach with slices of beef, cherry tomatoes, and a balsamic vinaigrette dressing.

  8. Beef and Mushroom Risotto: Combine tender beef chunks with creamy mushroom risotto for a comforting and elegant dish.

  9. Beef and Sweet Potato Hash: Sauté lean ground beef with diced sweet potatoes, onions, and bell peppers for a nutrient-packed breakfast or brunch.

  10. Beef and Vegetable Soup: Simmer beef, carrots, celery, and potatoes in a flavorful broth for a warming and nutritious soup.

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