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Enjoy beef without guilt

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By Gul Nasreen
Tue, 08, 20

However, it is advised to take beef in moderation. Here is a closer look at the health benefits of beef....

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Today's healthy lifestyle revolves around vegetables, fruits and dairy products due to which people mostly cut out beef from their diet. Praised by Paleo Diet advocates and shunned by vegetarians, red meat certainly is a controversial food. Generally it is believed that beef is not good for health but do you know that beef is packed with health-promoting amino acids, and it's one of the single biggest sources of protein in the human diet. In just one cooked serving, we can get 10 essential nutrients including protein, potassium, zinc, various amino acids, iron and B vitamins. Red meat, such as beef, veal and mutton, can have a place in a healthy diet — as long as you choose the right cut and portions. However, it is advised to take beef in moderation. Here is a closer look at the health benefits of beef.

Packs a protein punch: Protein is an essential part of your diet. It helps promote muscle strength, keeps you energized, and makes your metabolism work faster. Protein makes your cells reproduce better and stay strong. The protein comprised in one daily serving of lean beef contains the energy you need for muscle building and tissue repair. Protein consumption has also been linked to weight loss due to its ability to satisfy hunger and reduce appetite after being eaten.

Full of vitamins & minerals: They include a wide range of essential minerals, including B12, riboflavin, niacin (or B3), folate, thiamin, B6, B2 and B5 and pantothenic acid. B vitamins support a variety of healthy functions throughout the body. They reduce the effects of aging. They also reduce your risk for heart disease; they could even help you live longer. These vitamins also support current and lasting neurological function. They're known for helping you have a healthy sleep cycle and even maintain stronger fertility. The benefits of B vitamins extend to your mental health as well. They contribute to a more consistently positive mood and reduce the risk and severity of depression.

Vitamin D: It is thought that the best way to get vitamin D is through sun exposure, but beef is also a rich source of easily absorbable vitamin D too. The benefits of vitamin D are no secret. It enhances your bone health and teeth health while supporting a healthier immune system and nervous system. It also regulates insulin and helps to keep diabetes under control, as well as supporting better lung and cardiovascular health. Prevents iron deficiency: Iron contained in red meat is more easily absorbed by the body, making red meat the best source of iron for your body. Iron is essential for our red blood cells to deliver oxygen to the cells in our bodies. It serves as an essential mineral that our bodies use in the liver, bone marrow, spleen and muscles. Iron deficiencies are symptomatic of conditions like anemia, but can also result from common things like poor diet and even menstruation. Beef is full of iron and can be great for those who have low levels.

It keeps natural aging at bay: Beef contains Glutathione, a compound and an anti-oxidant that keeps your natural aging at bay and supports a longer life. This antioxidant detoxes our body better than any 'detox plan' or supplement can. Glutathione also improves your immune system and protects against cellular damage to keep you young. That protection lowers your risk for nearly every chronic disease. It also helps protect the body cells from cellular damage, which can lead to many chronic diseases.

Main source of L-Carnitine: Your body produces its own glutathione, but it needs certain amino acids to perform the process. L-carnitine is an amino acid which is found naturally in meat products. Beef contains these amino acids. It does wonders to our body and helps control hypertension, oxidative stress, nitric oxide, and inflammation in our body. This amino acid is also important for maintaining a healthy weight because our body requires it to metabolize and burn fat fast.

Creatine: This one surprises most people because we typically hear about creatine as a supplement for body builders. While its benefits for exercise performance, muscle growth, and endurance are real, you can also get it naturally from beef. In addition to giving you dietary creatine, beef also contains the amino acids your body can use to produce its own creatine.

Potassium: Beef is a great source of potassium. Potassium is one of the most underrated nutrients for your health. It's been linked to a lower mortality rate. That comes as no surprise because it reduces your risk of a stroke and supports a healthier blood pressure. In addition, your body needs potassium to maintain its muscle mass. The nutrient also helps to keep kidney stones at bay. Contains Carnosine: Beef is one of the highest sources of carnosine. Carnosine (beta-analyl-L-histidine) is a compound created by the combination of the amino acids alanine and histidine. Carnosine helps your body regulate inflammation by bringing it to areas that need healing and reducing inflammation when it isn't needed. It also supports an overall healthier immune system and slows down the natural aging process.

It contains Zinc: Another benefit of forking into lean red meat every now and then is that it supplies a good dose of zinc. You need zinc from foods because it helps build muscle mass, strengthen your immune system and helps promote a healthy brain.

Easy ways to make beef part of an overall healthy diet:

  • Choose lean beef. Choose loin or round cuts, and consider steaks such as T-Bone, Sirloin, and Flank Steak.
  • Don’t forget the fruits and veggies. Beef pairs perfectly with fruits and vegetables like zucchini, corn, pineapple and plums that add delicious flavor to a nutrient-rich meal with beef. When preparing a meal, include flavour-rich vegetable toppings, such as mushrooms and peppers.
  • When cooking beef, use medium heat. Charring is not recommended.