Is Beef Healthy ? One of the most nutritious foods, beef has appetite-sating high-quality protein, which has all the essential amino acids needed to build muscle and bone. Beef is a great source of B vitamins (vital for brain function), and the most absorbable form of iron (called haem iron), which builds red blood cells and gives you energy. Its rich store of zinc supports the immune system. Beef contains both saturated and monounsaturated fat (thought to be protective against heart disease). Beef from grass-fed cattle is a great source of omega 3 fatty acids, and conjugated linoleic acid, which some studies show reduces the risk of cancer, obesity, diabetes and some immune system disorders.
Here are few reasons to include meat in your diet:
- It’s healthy. Beef provides nutrients like zinc, iron, protein and B vitamins, and half of the fat found in beef is monounsaturated, the same heart-healthy fats found in olive oil.
- It’s easy. Beef is an easy addition to a well-balanced meal. Simply fire up the grill or turn on the slow cooker, and you’ve got a healthy, simple meal that stars meat.
- It’s environmentally friendly. Cattle graze on land that is too steep, hilly or rocky for farming. Cattle aerate the soil and eat brush, which is good for wildfire management..
- It’s affordable. Calorie-for-calorie, beef is more nutrient dense than vegetarian protein options like peanut butter, tofu or bean.
- It will make you feel sexy. Without protein as the center of my diet, I feel depleted of energy. Sure, vegetables and fruits are great, but without protein power, I’m not strong.
In case you are still not convinced below are the alternatives to give same amount of protein in your diet.
|Food Items||Qty||Total Protein||Qty||Total Protein||Qty||Total Protein|
|Beef||1kg||293.3 gms||100 gms||29.33 gms||30 gms||9.8 gms|
|chicken||1.17 kg||293.3 gms||117gms||29.33 gms||39 gms||9.8 gms|
|Egg||47 no’s||293.3 gms||5 no.||29.33 gms||2 no.||9.8 gms|
|fish||1.33 kg||293.3 gms||133gms||29.33 gms||44.3 gms||9.8 gms|
|milk/yoghurt||9litres||293.3 gms||0.9 litres||29.33 gms||0.3 litres||9.8 gms|
|Paneer||1.6 kg||293.3 gms||160 gms||29.33 gms||53.3 gms||9.8 gms|
|broccoli||9.8 kg||293.3 gms||980 gms||29.33 gms||326.6 gms||9.8 gms|
|spinach||10.1 kg||293.3 gms||1 kg||29.33 gms||333 gms||9.8 gms|
|Tuar dal||1.3 kg||293.3 gms||130 gms||29.33 gms||43.3 gms||9.8 gms|
|Moong Dal||1.2 kg||293.3 gms||120 gms||29.33 gms||40 gms||9.8 gms|
|Besan||1.3 kg||293.3 gms||130 gms||29.33 gms||43.3 gms||9.8 gms|
|Almonds||9 cups||293.3 gms||1 cup||29.33 gms||0.3 cups||9.8 gms|
|Peanuts||8 cups||293.3 gms||1 cup||29.33 gms||0.3 cups||9.8 gms|
|cashews||14 cups||293.3 gms||1.5 cups||29.33 gms||0.5 cups||9.8 gms|
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.