Important health benefits of beef: Facts, Nutrition data for beef

Important health benefits of beef Nutrition data for beef, beef for weight loss

Serving of just 83g beef provides health benefits of an excellent source of proteins, zinc, vitamin B12, selenium, and phosphorus, which means that it provides at least 20% of the daily value per nutrient required by our body.

It is also a good source of niacin, vitamin B6, iron and riboflavin, which means that it supplies 12 to 20% of the daily value per nutrient serving.

The health benefits of eating beef include the formation of bones, muscles, cartilage, and skin, enhances the immune system and promotes wound healing, healthy teeth, and bones, increases the oxygen flow in the blood to cells and muscles, help the nervous system function properly, gives energy to the body.

Nutrition data for beef:

Nutrients Serving size (83g)
Calories 411kJ
Protein 77g
Fat 20.5g
Carbohydrates 0.7g
Vitamin B12 1.2mcg
Niacin 5.7mg
Iron 1.5mg
Magnesium 19.2mg
Pottasium 287.4mg
Omega-3 fatty acids 17.7mg
Omega-6 fatty acids 67.2mg

Health benefits of beef as per its nutrients data:


Another nutrient you get from beef is L-carnitine. This amino acid is especially important for those trying to reach or maintain a healthy weight because your body needs fat to metabolize and burn fat.

In addition to weight control, L-carnitine has all the important benefits of improving your heart’s health. It helps in reducing hypertension, oxidative stress, nitric oxide, and swelling. For patients with heart failure, high rates of L-carnitine are also linked to lower mortality.

To stop all this, L-carnitine helps keep diabetes under control.


It is no surprise that your body needs protein and beef is a great way to achieve it. Some people realize how much protein works in the body, though.

In addition to helping repair and build muscle, the protein allows you to feel full. It takes a long way to stop eating more and keep you satisfied on a healthy diet.

Beyond all these, protein is a component of every cell in your body. This makes it necessary to regenerate healthy cells. Protein is helpful in carrying nutrients and oxygen throughout your body, as well as support healthy blood clotting and healthy vision.


Iron is an important nutrient, and it is one that we do not often find in suitable levels. Anemia (iron deficiency) can be a serious health impediment and it can also be fatal in extreme cases. Iron is also important for pregnant women because it helps in the development of the fetal brain.

While some plants have iron in their products, your body absorbs iron more easily when it comes from beef. 


Potassium is one of the least nutrients for your health. It has been linked to lower death rates. This is not surprising because it reduces the risk of your stroke and supports healthy blood pressure.

In addition, your body needs potassium to maintain your muscles. The nutrient also helps to keep kidney stones in the bay.

Despite all its health benefits of beef, potassium is not as big a part of our diet as it should be. In fact, beef is a great source of potassium, so it should be a staple of your diet.


Magnesium helps your body produce hundreds of essential enzymes. This means that a healthy supply of magnesium affects a large number of body functions.

Magnesium increases the bone health and bone density, reduces your risk of osteoporosis. It also keeps your heart healthy by reducing the risk of atherosclerosis and high blood pressure.

The supply of magnesium in adequate amounts does not only keep you healthy, but it also keeps you comfortable. In addition to controlling pre-menstrual syndrome, magnesium can reduce anxiety and prevent migraine headache or can provide relief. Beef is a great natural source of magnesium.


Only one serving of beef is more than half of your daily zinc.

For adults, zinc supports a healthy immune system and rapid wound healing. It also helps to overcome many vision problems such as macular degeneration, cataract, and night blindness.

Apart from this, having zinc in sufficient quantity can save you from the common cold or you can help it to cross it faster. It reduces your risk of inflammatory disease while supporting the cerebral function and promoting fertility in men.

Zinc is even more important for children. Zinc reduction in children can affect their development and cause serious diarrhea. 

B vitamins

B vitamins are a powerhouse. These include a wide range of essential minerals including B12, Riboflavin, Niacin (or B3), Folate, Thiamin, B6 and Pantothenic Acid.

B vitamins support various types of healthy functions throughout the body. They reduce the effects of aging and risk for cardiovascular disease.

These vitamins also support current and permanent neurological functions. They are known to help a healthy sleep cycle and even maintain a strong reproductive capacity.

Benefits of B vitamins also increase your mental health. They contribute more frequently to positive mood and reduce the risk and severity of depression.

Vitamin D

The benefits of vitamin D are no secret It enhances your bone health and the health of teeth while supporting a healthy immune system and nervous system. It regulates insulin and helps keep diabetes under control, as well as it supports better lung and cardiovascular health.

Most people think that the best way to get vitamin D is in contact with the sun. However, beef is a rich source of easily absorbed vitamin D.

Also read: Nocturia: Frequent urination at night, causes, symptoms, and treatment

Fatty acids

Many people have too much or too little swelling in their body, which can lead to many kinds of issues. Inflammation is also a major aspect of many common conditions like arthritis.

Fatty acids are helpful in keeping inflammation in control. Your body uses fatty acids to make prostaglandins, which regulates how much inflammation your body needs and where

Conjugated linoleic acid

This is one of the lesser-known nutrients in beef, but it does not make it any less necessary. This is especially helpful for those who have obesity and want to lose weight as it improves insulin sensitivity and promotes fat loss.


It surprises most people because we usually listen to Creatin as a complement to bodybuilders. While its benefits for exercise performance, muscle growth, and endurance are real, you can get it naturally from beef.

In addition to giving you dietary creatine, beef also has amino acids that your body can use to produce your creatine.


Carnosine is a ammino acid that helps in controlling your body’s swelling, it is brought to the areas where treatment is needed and when it is not necessary, it reduces inflammation.

It also supports a complete healthy immune system and even slows down your internal aging process.


To get this full advantage of the health benefits of beef, it is important to choose a lean cut of beef which is red in color, without too many marbling.

Ground beef should be at least 90 percent lean after removing any excess fat, use healthy cooking methods such as baking, grilling or broiling.

Beef for weight loss

When you are trying to lose weight, lean cuts of red meat can be a great source of protein and other nutrients.

Many studies and researches have shown that high protein and low-to-medium carb diets are very effective when eating beef for weight loss.

When it’s for weight loss it depends on your serving size (should be in moderation), quality of beef (grass-fed and unprocessed), cooking methods (baked, broiled or grilled) used to cook the beef.

Interesting facts for beef:

  • Brazil and the United States are the top most beef producing countries in the world.

  • To get the same amount of iron found in the 3-ounce serving of beef, you will have to eat at least 3 cups raw spinach.

  • In India, there are states where there is a ban on cow slaughter in Maharashtra, Haryana, Uttar Pradesh, Tamil Nadu, Rajasthan, Punjab, Odisha, Puducherry, Madhya Pradesh, Karnataka, Jammu and Kashmir, Himachal Pradesh, Gujarat, Delhi, Bihar, and Andhra Pradesh.

  • Despite restrictions, India is second only after Brazil when it talks about exporting beef, but most of it is the meat of buffalo. It is also the fifth-largest producer.

Also read: Chicken: Health Benefits, Facts, Nutrtional Values, and Moderation…

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