Healthy Foods List: Lamb

Lamb is a fantastic source of iron, zinc, and vitamin B12.

Eating foods high in these nutrients on a regular basis helps to promote muscle growth, performance and overall wellbeing.

Health Benefits of Lamb:

  1. Complete Protein: Lamb is a rich source of complete protein, essential for muscle growth, repair, and overall body function.

  2. Iron for Vitality: Lamb is packed with heme iron, aiding in the formation of red blood cells, energy production, and oxygen transport throughout the body.

  3. Zinc for Immune Support: The zinc content in lamb contributes to a robust immune system, wound healing, and DNA synthesis.

  4. B Vitamins for Well-Being: Lamb is a natural source of B vitamins such as B12, niacin (B3), and riboflavin (B2), which play a vital role in metabolism, nerve function, and maintaining healthy skin, hair, and eyes.

  5. Selenium for Antioxidant Defense: Lamb contains selenium, an antioxidant mineral that supports immune function and helps protect cells from damage.

  6. Satiety and Weight Management: The protein content in lamb promotes a feeling of fullness, making it an excellent choice for weight management and satiety.

  7. Healthy Fats: Lamb includes healthy fats, including omega-3 fatty acids, which support heart health and reduce inflammation.

Nutrient Content per 100g of Cooked Lamb:

  • Calories: Approximately 143 calories
  • Protein: Approximately 25.6 grams
  • Fat: Approximately 4.8 grams
  • Saturated Fat: Approximately 1.9 grams
  • Monounsaturated Fat: Approximately 1.9 grams
  • Polyunsaturated Fat: Approximately 0.4 grams
  • Cholesterol: Approximately 74 milligrams
  • Sodium: Approximately 53 milligrams
  • Potassium: Approximately 286 milligrams
  • Phosphorus: Approximately 184 milligrams
  • Iron: Approximately 2.9 milligrams
  • Zinc: Approximately 3.7 milligrams
  • Thiamin (Vitamin B1): Approximately 0.2 milligrams
  • Riboflavin (Vitamin B2): Approximately 0.2 milligrams
  • Niacin (Vitamin B3): Approximately 5.3 milligrams
  • Vitamin B6: Approximately 0.3 milligrams
  • Vitamin B12: Approximately 2.1 micrograms
  • Selenium: Approximately 23.5 micrograms

Ways to Savor Lamb in Your Diet:

  1. Grilled Lamb Chops: Season lamb chops with herbs and spices, then grill.

  2. Lamb Kebabs: Thread marinated lamb pieces with vegetables onto skewers and grill or roast.

  3. Lamb Curry: Create a fragrant and hearty lamb curry with an array of spices and vegetables.

  4. Lamb Gyros: Fill pita bread with slices of seasoned lamb, tomatoes, onions, and tzatziki sauce.

  5. Shepherd's Pie: Combine ground lamb with vegetables and top with mashed potatoes.

  6. Lamb and Mint Salad: Pair sliced, roasted lamb with a fresh mint salad and drizzle with a lemon vinaigrette.

  7. Lamb Stew: Simmer lamb with root vegetables, herbs, and broth for a comforting and nourishing stew.

  8. Lamb Tacos: Make flavorful lamb tacos with your choice of toppings and salsa.


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