Beef :- Nutrition Facts and Health Effects -

Beef as red meat has many flavors and is a favorite food of many. The people of Bangladesh prefer to eat beef among the meats. However, due to the identification of several health risks, the food is popular but many people avoid it. Beef is incomparable in taste and rich in nutrients. Considering the health, any food has to be taken with caution. And that is why it is so important to know the nutritional value of food, its proper cooking techniques, its advantages and disadvantages for preservation and health.

Nutrition: 

Beef is included in the protein diet. It is an animal protein because it is collected from animals. Beef contains a wide variety of nutrients other than protein.

Protein: 

High levels of protein are found in beef. In addition to meat, protein also comes from bones, liver, brain, etc. The amino acids found in beef protein are very helpful in bone and muscle function. 100 grams of beef contains 22.6 grams of protein.

Fat:

 Beef contains a lot of saturated fat. Beef is a lot of fun because of the presence of fat. The amount of this fat is less in young meat. Each 100 grams of beef contains 2.6 grams of fat.

Minerals: 

There are many types of minerals found in one piece of beef. Especially Zinc, Iron, Selenium, Phosphorus, Magnesium, Sodium, Potassium and Copper. These minerals perform many essential functions in the body. Zinc enhances our body's cell maintenance and disease resistance. Three ounces of beef is said to meet 39% of the daily requirement of zinc.

Vitamins: 

Beef contains many vitamins, especially B12, B-riboflavin and B12, which are essential for maintaining mental health. According to the Harvard School of Public Health, it takes 2.4 mg of B12 daily. Three ounces of beef can meet 37% of the daily demand for B12. Three ounces of beef is a very good source of phosphorus, vitamin B12, protein, zinc and selenium. Three ounces of young beef contains iron, niacin, B6 and riboflavin.

[Source: US Department of Agriculture Research Service 2002]

Beef and health

Even though beef contains a lot of nutrients, overeating is harmful to health. The calorie and nutrient content of beef varies depending on the method of cooking. In addition, a lot depends on which part of the cow will be eaten. Excess beef is bad for your health because beef contains cholesterol, fat and sodium. Elevated cholesterol increases the risk of heart disease. So those who have high cholesterol in their blood should refrain from eating extra beef.

Beef gets a lot of protein, so people with kidney problems should avoid beef. People with high blood pressure should also avoid beef. The sodium present in it is said to increase blood pressure.

It is better not to eat too much. Studies have shown that people who eat extra beef have an increased risk of cancer.

How to eat: Cleanses the fat of young beef well. In addition, minced beef or minced meat and steak etc. are good. However, how much beef is harmful to you depends on how much you eat. Can be eaten once a week or twice a month. Use less oil in cooking beef. Ghee or butter should not be used in cooking beef. Cooking beef with vegetables such as cabbage, capsicum, young jackfruit or other vegetables is beneficial.

Eating too much of any food is bad for your health. So eating beef in a moderately correct manner can protect yourself from many harms and deprive someone of this flavored food in the future.

Author: Chief Nutritionist, Apollo Hospital.