What Type of Vitamin Does Ground Beef Have

Cardinal Points

• Beefiness contains several essential nutrients including protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
• Many Canadians are nutritionally scarce. Vitamin B12 and zinc intake are inadequate in 10-35% of men and women, and fe is inadequate for 16-19% of women aged 19 to l. In Canadian men aged 70 and older, 41% are scarce in zinc.¹¹
• Beefiness has a synergistic benefit (i.e., the Meat Gene). Adding beef to a meal will increase the assimilation of iron from other foods like establish-based proteins and vegetables.⁷
• Atomic number 26 from beefiness is "heme" fe, meaning information technology is bioavailable and more easily captivated past the body than "non-heme" iron from plant-based sources such as spinach or legumes.
• Poly peptide constitute in beef and other meats are referred to equally "complete" proteins because they comprise advisable levels of all the essential amino acids required for homo nutrition.
• More than half of the fat in beef is unsaturated. In fact, almost of the unsaturated fatty in beefiness is oleic acid, the same type of "healthy" fat found in olive oil.
• Canadians do non eat too much red meat. In fact, they may not consume plenty. Recent dietary bear witness showed that 48% of Canadian women ages 31-50, 69% of women aged 70 years and older, and 56% of adolescent males do not consume the recommended amount (grams or servings) of meat and poly peptide alternatives.¹⁰

Canada's Beef Consumption

Canadian diets are irresolute and non necessarily for the amend. According to recent data, ruby-red meat intakes have declined over fourth dimension. Canadians are eating less red meat than ever before, while at the aforementioned time, consumption of ultra-candy foods has steadily increased. The tendency information suggests that Canadians have swapped foundational foods like beef, eggs and milk for energy-dense fast-nutrient items.

An example from Health Canada'south Testify Review for Dietary Guidance demonstrates that 48% of Canadian women ages 31-50, 69% of women aged lxx years and older, and 56% of adolescent males are eating less than the recommended corporeality of meat and alternatives.¹⁰ The same written report noted that some Canadian demographics, particularly women and older adults, have inadequate intakes of iron, zinc, and vitamin B12. Iron and zinc are available in scarlet meat in the grade that the body tin most easily absorb and vitamin B12 is plant only in foods of animal origin.

Nutritional guidelines are largely based on whole ingredients and dwelling house-cooked foods, however today, more than foods than ever are processed, packaged, and eaten with minimal dwelling house-preparation. On average, Canadians are consuming nearly half of their daily calories from ultra-processed foods,¹³ and just five per cent of their calories are consumed from food-rich red meat.¹⁵

Beef tin be an Important Part of a Balanced Nutrition

Few foods are as food dumbo as beef, which is a complete protein food and a valuable source of several essential nutrients like iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium. Beef is also a source of other important nutrients such as choline and monounsaturated fats.

Eating beef has a synergistic benefit known as the Meat Factor. This means eating beef along with other vegetables and legumes increases the assimilation of iron from these other foods.

Canada'due south new food guide now focuses on eating habits and creating a "healthy plate" rather than specific serving sizes. A salubrious plate consists of food from three master categories, vegetables and fruit, protein foods (which beef falls nether), and whole grain foods.

Certain nutrients in beefiness may be absorbed more than readily than nutrients in other foods. For example, iron from beef is in "heme" form (spring to the protein myoglobin which is exclusively establish in meat) and more than easily absorbed and used by the torso than iron from other sources such as spinach, legumes, or eggs. Beef can also take a synergistic benefit^seven (i.e., the "Meat Factor"). When beefiness is added into certain meals, information technology increases assimilation of atomic number 26 from other foods or ingredients like constitute-based proteins and vegetables. For case, calculation ground beefiness to a bean dish allows an individual to blot 150% more iron than a vegetable-only version. This is just one example of a balanced diet that contains both establish- and animal-sourced foods.

Food label courtesy of Canada Beef, available at thinkbeef.ca/diet/ Source data: Health Canada, Canadian Nutrient File, 2015 version. Nutrient Lawmaking 6172: beef, composite cuts, steak/roast, lean and fatty, cooked. Nutrient amounts have been rounded according to the rounding rules in the 2016 CFIA labelling regulations. % Daily Values calculated based on Health Canada'due south 2016 Diet Labelling – Table of Daily Values. iCholine value obtained from U.S. Department of Agriculture, Agricultural Research Service. FoodData Cardinal, 2019. fdc.nal.usda.gov. Food Code 13361

A 100-gram serving of cooked beef provides 250 calories, 35 grams of protein, and 10 grams of fatty (5.two grams which is healthier monounsaturated fat). A serving of this size also provides 3.5 mg of iron (xix% of the daily recommended value), 8.five mg of zinc (77% of the daily recommended value), and 2.45 micrograms vitamin B12 (102% of the daily recommended value). Fresh beef is too considered a low sodium option.

Co-ordinate to the Canadian Customs Health Survey, Canadians merely go v% of their total calories from unprocessed red meat, including beefiness, whereas Canadians eat more than 48 per cent of their calories from ultra-processed foods, which include items like pop, fries, and baked goods.¹⁵ This is a business concern because highly processed foods tend to contain fewer nutrients that Canadians actually crave, but are oftentimes high in sodium, fat, calories, and sugar.

Nutritional deficiencies occur worldwide, including within Canada. For instance, Canadian data showed that vitamin B12 and zinc intake are inadequate in x-35% of men and women, and iron is inadequate for 16-19% of women aged 19 to fifty. In Canadian men anile 70 and older, 41% are deficient in zinc.¹¹ Eating beef can be a good for you, affordable, and constructive solution to these common Canadian deficiencies.

Eating Beef and Your Health

The effect of diet on wellness is widely studied around the world and there are plenty of loftier-profile studies with alien results. Most studies do agree, notwithstanding, that ultra-candy foods of all types, can increase health risks. The nutritional benefits of a balanced, diverse diet that includes whole foods such as protein foods like beef, and whole vegetables and fruits, and whole grains, is greater than the sum of their parts.

In a recent large-scale analysis of nutritional studies that assessed 54,000 individuals, experts determined that in that location was not a significant association between meat consumption and heart disease, cancer, or diabetes.^iv The expert panel determined that there was little or no wellness benefits for reducing cherry meat consumption and that most people can keep eating red meat at electric current boilerplate intakes.

In a highly publicized assessment in 2015, the International Agency for Inquiry on Cancer (IARC) classified fresh reddish meat as "probably carcinogenic" to humans. Since that controversial episode, both the World Health Organization and Wellness Canada have identified that crimson meat is a valuable source of nutrients and that a balance tin can exist maintained between the nutritional advantages of consumption and potential disadvantages.² IARC methodology assesses the potential risk which varies according to several factors that don't necessarily correlate to an increased chance. For instance, IARC has classified ultraviolet low-cal from sunshine as a carcinogenic gamble, however the risk that information technology poses to individuals volition depend on amount and type of exposure, genetics, age, and more.

Carmine meats, including beef, can exist an of import role of a healthy diet to manage diabetes. As well, weight loss is cited as the virtually critical dietary strategy for overweight adults who are pre-diabetic or living with type two diabetes. Whole foods high in protein, like beefiness, can play a role in an overall wellness strategy for people looking to lose weight. Beefiness can assistance people retain muscle mass and stay total for longer at a lower calorie count per nutrient than many other protein foods.  Every bit well, meeting protein needs with foods like bioavailable iron-rich beef is better than through supplements considering of improved atomic number 26 absorption that occurs when beefiness is consumed in synergy with other fruits and vegetables.

Poly peptide

Protein is an essential food that people need for potent bones and muscles, enzyme and hormone production, energy, and wound healing and tissue repair. Dietitians recommend that in lodge to optimize protein usage, an adult weighing 150 pounds should consume between 80 to 110 grams of protein spread evenly over 3 to 4 meals per day. ¹² As people historic period, incorporating a nutrition that is higher in protein may exist recommended to help offset musculus loss, ameliorate bone health, and provide nutritional density for smaller appetites.

Chart courtesy of Canada Beef, available at thinkbeef.ca/nutrition/ Source information from: Health Canada, Canadian Food File, 2015, Beef 6172, Almonds 2534, Peanut Butter 6289, Hummus 4870, Black Beans 3377. Food amounts rounded every bit per 2016 CFIA labelling rounding rules *Table of Reference Amounts for Food:https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/ table-reference-amounts-nutrient/nutrition-labelling.html

At that place are nine amino acids that are essential for human health that must come up from dietary sources. Protein found in beefiness and other meats are referred to every bit "complete" proteins because they comprise all the essential amino acids humans require. Plant-based proteins are known as "incomplete" proteins because they don't contain a full fix of amino acids.

Not all poly peptide is created equal. From a nutrient standpoint, beefiness is mostly comprised of protein and contains no carbohydrates. This makes beef a very efficient source of protein that is bioavailable and ready for the trunk to metabolize. Plant-based proteins are typically quite high in carbohydrates relative to protein and the protein is less digestible. For example, 100 grams of cooked beef will provide 35 grams of protein with just 250 calories, whereas it would take more than 9 tablespoons of peanut butter, at 860 calories, to provide the same amount of protein.

Iron

Iron is essential for building ruddy blood cells, transporting oxygen from the lungs to the rest of the body, and helping brain office. In that location are ii types of atomic number 26 in food, "heme" and "non-heme." Heme iron is easily absorbed past the body, and found in animal foods, including beefiness. Eating foods that contain heme iron also improves the body'due south ability to absorb not-heme atomic number 26 from establish-sourced foods.⁷ This type of dietary synergy is sometimes chosen the "Meat Factor."

Beefiness is i of the all-time nutrient sources of easy-to-absorb heme-atomic number 26, which is why Wellness Canada recommends beef as a first solid nutrient for babies at vi months.

Iron deficiency is a concern worldwide, including right here in Canada, which is why iron is listed on the Nutrition Facts table present on all food labels. Inadequate iron can exit people feeling tired, cold, irritable, and pale in advent, and long-term deficiency can cause anemia, delayed growth and evolution, pregnancy complications, and metabolic problems. Iron needs are greatest during growth (infancy and teens) and for women during their childbearing years. Fortunately, beef is i of the all-time natural heme iron-rich foods available.

Babies depend on fe for best encephalon development and growth, however past 6 months of age, their fe stores run low. Babies crave 11 mg of iron per solar day even so their tummies are minor. Beef contains bioavailable heme-iron, the most digestible class of iron for humans, which is why Health Canada recommends beefiness as a top choice for a first solid nutrient for babies.

Fat

Fat is an important nutrient for your body, providing energy, aiding growth and evolution, and also enabling your body to absorb vitamins A, D, E, and Yard (i.e. fat-soluble vitamins). In that location are iii different types of fats that naturally occur in foods: unsaturated, saturated, and trans fats.

Unsaturated fats, such as monounsaturated and polyunsaturated fats are "good for you" fats that are important components of a well-balanced diet. More than half (55%) of the fatty in beef is unsaturated. Nigh of the unsaturated fat in beef is oleic acid, the same type of "salubrious" fat found in olive oil.

Graph courtesy of Canada Beef, available at thinkbeef.ca/nutrition/beefiness-and-fat Source information: Wellness Canada, Canadian Nutrient File, 2015 version. Food Lawmaking 6172: beef, blended cuts, steak/roast, lean and fat, cooked

Beef, like all animal-based foods including dairy and poultry, contains saturated fat. Some plant-based foods, such as palm and coconut oil, contain large amounts of saturated fats. Approximately 40% of the fatty in beefiness is saturated, of which 13% is stearic acid. Stearic acrid does not contribute to depression-density lipoprotein (LDL) cholesterol, the "unhealthy" cholesterol.

About iii% of the fat found in beef is natural trans fat. Trans fat can besides be plant in other animal-based foods, yet the main source of trans fat in Canadian diets has been industrially candy foods such equally commercially baked goods and vegetable spreads^eight. A nutrition besides high in industrial trans fats is unhealthy and in 2018, Health Canada banned the utilize of industrial trans fats from partially hydrogenated oils in food.

Grass-fed and grain-fed beef are unlike terms used to describe feeding and finishing practices for beef cattle. One study demonstrated that grass-finished beef was leaner than grain-finished beef by approximately two to four grams per 100 gram serving of trimmed meat. However, in the context of total daily fat consumed, this difference is relatively small. There were no differences establish between cholesterol, fe, or zinc levels.  The study also showed that both grain-fed and grass-fed beef contributed omega-iii fat acids.^vi Nutritional differences between grain- and grass-fed are negligible. All beef is a valuable source of nutrients.

For people concerned about managing their general fatty intake, beefiness provides many lean options. Cuts with "round," "loin," or "flank" in the name are typically lean. For people choosing basis beef, the amount of fat in basis meats including beef, pork, turkey, or chicken, varies according to labels defined by the Authorities of Canada. A label of "Extra Lean" indicates there is a maximum of 10% fatty in footing beef or ground craven, for example, while a label of "Lean" indicates a maximum of 17% fatty in the footing meat product.

Much of the fat on beef is visible on whole cuts and can be hands trimmed prior to cooking. More than than 90% of Canadians report draining their ground beef subsequently cooking, which also reduces the corporeality of fat consumed. As well, preparing food on a grill can reduce full fat content by approximately i third.

Rest is the cardinal when information technology comes to good for you eating. Beef provides high-quality protein without a lot of calories, compared to alternatives. You lot can't substitute beef with an equivalent nutrient-dense source of essential nutrients similar zinc, iron, and protein, because there is no nutrient just like beef.

References

1. Barlow, Karine, 2021. Registered dietitian. Personal Communication.

2. Canada Beefiness, 2020. Beef and Chronic Illness. Available here.

3. Canada Beef, 2020. Canadian Beef Benefits (infographic). Available here.

4. Canada Beef, 2020. Evidence review concludes at that place is no need to reduce ruby-red meat consumption for expert wellness. Available here.

5. Canada Beef, 2019. How much meat practice we eat – the reality bank check. Available here.

vi. Canada Beef, 2016. Understanding grass fed and grain fed beef. Available here.

vii. Engelmann, K., Davidsson, L., Sandstrom, B., Walczyk, T., Hurrell, R., and Michaelsen, K., 1998. The influence of meat on nonheme fe absorption in infants. Pediatric Research, 43(6), 768-773. Available at: https://www.nature.com/articles/pr19982169

8. Wellness Canada, 2019. Nutrients (Fats). Available here.

9. Health Canada, 2018. Food, Food and Wellness: Interim Evidence Update 2018 for Wellness Professionals and Policy Makers. Bachelor here.

ten. Wellness Canada, 2016. Evidence Review for Dietary Guidance: Summary of Results and Implications for Canada's Food Guide, 2015. Available here.

11. Wellness Canada, 2012. Exercise Canadian Adults See their Food Requirements through Food Intake Alone? Available here

12. Leidy, H. J., Clifton, P. Grand., Astrup, A., Wycherly, T. P., Westerterp-Plantenga, One thousand. South., Luscombe-Marsh, N. D., Mattes, R. D. 2015. The role of poly peptide in weight loss and maintenance. Am J Clin Nutr. 101(6):1320S-1329S. Available at: https://pubmed.ncbi.nlm.nih.gov/25926512/

thirteen. Moubarac, J-C. (2017). Ultra-processed foods in Canada: consumption, affect on diet quality and policy implications. A study commissioned by the Middle & Stroke Foundation of Canada. Available at: https://www.heartandstroke.ca/-/media/pdf-files/canada/media-centre/hs-study-upp-moubarac-dec-five-2017.ashx

14. Parslow, J. 2021. Personal Advice. Canada Beefiness.

xv. Statistics Canada, 2015. Canadian Community Health Survey – Nutrition (CCHS). Available here.

16. Van Elswyk, M.Eastward., McNeill, Southward.H. (2014). Touch of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: The U.S. experience. Meat Science 96:535–540. Available at: https://www.sciencedirect.com/science/article/pii/S0309174013004944

Feedback and questions on the content of this folio are welcome. Please e-mail us.

Thank you to Karine Barlow (RD) and Joyce Parslow, Canada Beefiness, and to Dr. Benjamin Bohrer, PhD, from Oklahoma State Academy, for their contributions of time and expertise during the training of this page.

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Source: https://www.beefresearch.ca/research-topic.cfm/nutritional-qualities-of-beef-47