About
Beef is the meat obtained from cattle, particularly cows, that is consumed as a source of protein and essential nutrients. It is a popular food item in many countries and is available in a variety of cuts and forms, including ground beef, steak, and beef jerky.
Health Benefits:
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Protein Source: Beef is a rich source of high-quality protein, which is essential for building and repairing tissues in the body.
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Iron Content: It is an excellent source of iron, which is important for the production of red blood cells and the prevention of anemia.
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Vitamin B12: Beef is also a rich source of vitamin B12, which is necessary for the formation of red blood cells and the maintenance of nerve function.
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Zinc Content: It is a good source of zinc, which plays a crucial role in immune function and wound healing.
Health Losses:
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High Cholesterol: Beef is high in cholesterol and saturated fat, which can increase the risk of heart disease and stroke.
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High Sodium: Processed beef products, such as beef jerky and sausages, are often high in sodium, which can contribute to high blood pressure and other health problems.
Preparation Methods:
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Grilling: Beef can be grilled over an open flame or on a grill pan for a charred and smoky flavor.
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Roasting: Beef can be roasted in the oven, typically at a low temperature, for a tender and juicy result.
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Braising: Beef can be braised by cooking it slowly in liquid, such as broth or wine, for a flavorful and tender result.
Treatments:
Beef can be prepared in a variety of dishes, including:
- Beef Stew
- Beef Curry
- Beef Stir-Fry
- Beef Chili
- Beef Tacos
- Beef Kebabs
- Beef Soup
- Beef Roast
- Beef Casserole
Harms of Overdose:
Consuming too much beef can lead to health problems such as obesity, high cholesterol, and heart disease. It is recommended that adults limit their red meat intake to no more than 18 ounces per week.
Maximum Consumption Chart:
According to the United States Department of Agriculture (USDA), the recommended daily intake of beef is:
- Child (ages 2-8): 2-3 ounces per day
- Adult Man: 6-7 ounces per day
- Adult Woman: 4-5 ounces per day
Energy and Macronutrient Content per 50 grams of Beef
| Nutrient | Amount |
|---|---|
| Calories | 76 |
| Protein | 7.3 g |
| Fat | 5.3 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Water | 36.6 g |
Vitamin Content per 50 grams of Beef
| Vitamin | Amount |
|---|---|
| Vitamin A | 0 µg |
| Vitamin B1 | 0.06 mg |
| Vitamin B2 | 0.04 mg |
| Vitamin B3 | 1.7 mg |
| Vitamin B6 | 0.07 mg |
| Vitamin B12 | 1.2 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.16 mg |
| Vitamin K | 0 µg |
| Folate | 2 µg |
| Biotin | 1.5 µg |
Mineral Content per 50 grams of Beef
| Mineral | Amount |
|---|---|
| Calcium | 3 mg |
| Iron | 1.1 mg |
| Iodine | 1 µg |
| Zinc | 2.2 mg |
| Magnesium | 8 mg |
| Phosphorus | 69 mg |
| Potassium | 131 mg |
| Sodium | 15 mg |
| Chloride | 28 mg |
| Copper | 0.04 mg |
| Chromium | 0 µg |
| Fluoride | 1 µg |
| Molybdenum | 3 µg |
| Manganese | 0.01 mg |
| Selenium | 4 µg |
