Nutrition Overview

About 50 different nutrients are essential to health, and no single food or food group contains all of these nutrients. Combining a balanced and varied diet with daily physical activity is the best way to maintain a healthy lifestyle. Yet, many Americans do not consume the recommended daily servings from the five nutrient-bearing food groups, falling particularly short in the categories of fruits and dairy. Although on average Americans consume just slightly less than the minimum number of recommended servings from the meat group, many sub-populations, including women and children, fall far short. Failing to eat the minimum recommended number of servings from each food group can place consumers at risk for nutritional inadequacies.

The 2005 Dietary Guidelines for Americans and MyPyramid encourage people to “go lean with protein” and “get more nutrition from their calories.” Today’s naturally nutrient-rich lean beef easily fits within this guidance.

As an excellent or good source of 9 essential nutrients, beef improves the nutrient density and quality of the diet. Research has shown that people who eat more beef consume more nutrients than low- or non-beef eaters. Those who eat 3.6 ounces of beef a day are more likely to meet 100 percent of the daily value for protein, iron, zinc, and B vitamins than those who eat less.

One three-ounce serving of beef is an excellent source of five essential nutrients (protein, zinc, vitamin B12, selenium and phosphorus) and a good source of four essential nutrients (niacin, vitamin B6, iron, riboflavin). Recent research demonstrates that the key nutrients in beef may play a positive role in some of today’s major health concerns, including obesity/overweight, heart health, bone health and brain function.

Choose Your Calories by the Company They Keep
A 3-ounce serving of lean beef (179 calories) contributes less than 10 percent of calories to a 2,000-calorie diet, yet it supplies more than 10 percent of the Daily Value for:

Zinc

Zinc plays a critical role in growth and development, maintenance of the body’s immune system and resistance to infection, wound healing, taste acuity and appetite control. It’s essential for reproductive health in both men and women. Beef is the number-one food source of zinc in the American diet. A 3-ounce serving of beef provides 38% of the zinc most people need in a day. In addition to containing a high level of absorbable zinc, meat also increases the absorption of zinc from other foods that are eaten at the same meal.

Iron

Iron is an essential nutrient that transports oxygen to body tissues. It’s important for cognitive development, intellectual performance, a healthy pregnancy, immune defense and work performance. Beef is the number-three food source of iron in the American diet, following iron-enriched breads and cereals. The type of iron found in meat (heme) is two to three times better absorbed than non-heme iron found in plant foods and, when consumed at the same meal, meat has been shown to increase the absorption of plant iron two- to four-fold – an effect known as “the meat factor.” Pairing beef with other iron-rich foods is a great way to create a healthy menu option – think sirloin spinach salad.

Protein

Protein is the building block for all body tissues including muscles, organs and bones. It’s essential to metabolism regulation and can be used as a source of energy. In addition, protein can provide protection from disease by enhancing the body’s immune response. Beef is the number-one food source of protein in the American diet, and is considered a complete protein because it contains all nine of the essential amino acids needed by the human body. MyPyramid recommends 5-1/2 ounces per day from the Meat & Beans Group, based on a 2,000-calorie diet. One 3-ounce serving of beef provides 51% of the protein recommended daily.

B-Vitamins

B-vitamins help the body use energy and regulate many of the chemical reactions necessary to promote growth and maintain health. The body needs B-vitamins to “unleash” the energy in food. The family of B-vitamins includes thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, and biotin. In the American diet, beef is the number-one food source of vitamin B12, the number-three food source of vitamin B6 and niacin, and the number-four food source of riboflavin. Calorie-for-calorie, beef is one of the best sources of these essential B-vitamins.

Selenium

Selenium, a well-known antioxidant, may reduce the risk of certain types of cancer and heart disease, as well as enhance the body’s ability to fight infections. Beef is the number-two source of selenium in the American diet.

Phosphorus

Important in the formation of bones and teeth, phosphorous also plays an important role in the body’s utilization of carbohydrates and fats, as well as the synthesis of protein for growth, and the maintenance and repair of cells and tissues. Beef is the number-three source of phosphorus in the American diet.

Click here for more information