Health Benefits of Beef:
- Protein: Beef is packed with high-quality, well-absorbed protein, essential for muscle development, repair, and overall growth.
- Rich in Nutrients: Beef provides a wide range of essential nutrients, including iron, zinc, B vitamins (like B12, niacin, and riboflavin), and selenium.
- 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.
- Zinc for Immunity: Zinc in beef supports a robust immune system, wound healing, and DNA synthesis.
- B Vitamins for Vitality: The B vitamins in beef aid in metabolism, nerve function, and maintaining healthy skin, hair, and eyes.
- Satiety and Weight Management: Beef's protein content helps you feel full and satisfied, making it an excellent choice for weight management.
- 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:
- Lean Beef Stir-Fry: Sauté lean beef strips with colourful vegetables and a flavorful sauce for a quick and nutritious stir-fry.
- Grilled Beef Skewers: Thread marinated beef chunks onto skewers with bell peppers, onions, and mushrooms, then grill for a savoury treat.
- Beef and Veggie Fajitas: Wrap tender strips of beef in whole-grain tortillas with sautéed peppers and onions for a Tex-Mex delight.
- Beef Chili: Cook up a hearty and spicy beef chilli with beans and tomatoes, perfect for a cosy dinner.
- Beef and Broccoli: Create a classic beef and broccoli stir-fry with a savoury soy-based sauce.
- Beef Tacos: Fill soft or hard taco shells with seasoned ground beef, lettuce, tomatoes, and cheese for a satisfying Mexican-inspired meal.
- Beef and Spinach Salad: Top a bed of fresh spinach with slices of beef, cherry tomatoes, and a balsamic vinaigrette dressing.
- Beef and Mushroom Risotto: Combine tender beef chunks with creamy mushroom risotto for a comforting and elegant dish.
- Beef and Sweet Potato Hash: Sauté lean ground beef with diced sweet potatoes, onions, and bell peppers for a nutrient-packed breakfast or brunch.
- Beef and Vegetable Soup: Simmer beef, carrots, celery, and potatoes in a flavorful broth for a warming and nutritious soup.