Nutrients that Work as Hard as You Do                         

ZINC may not be a nutrient that you think about a lot, but your body needs it for many essential functions such as growth and development, maintenance of the body's immune system, wound healing and appetite control. Beef is the number one source of zinc in the American diet. A 3-ounce serving of beef provides 39% 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 when eaten at the same meal. 

IRON is a mineral that plays a vital role in many biological functions. It helps carry oxygen to body cells and tissues, assists in making new red blood cells, aids brain development and supports the immune system --- all to keep you healthy. Research has shown even mild, short-term iron deficiency can impair your ability to function at peak productivity. And yet, iron deficiency is the most common nutritional deficiency in the United States. 

Beef is the number three source of iron in the American diet following iron-enriched breads and cereals. However, the iron in red meat is more completely absorbed by the body than the iron found in bread, cereal, and other plant products. Two factors can increase the absorption of iron from plant foods --- meat and vitamin C. Meat consumption at a meal has been shown to increase the absorption of plant iron two- to four-fold. This enhancing effect is known as the "meat factor." Eat a variety of foods and pair iron-enhancing foods with iron-rich foods to increase iron absorption. Try sirloin strips with a spinach salad for a delicious high-iron meal. 

PROTEIN plays many roles that help keep you energized and support your body functions.

•  Proteins are part of all your body's tissues, including muscles, organs and bones.

•  Proteins make up the hormones and enzymes that regulate body processes.

•  Proteins work with the immune system to protect you from disease.

•  Proteins can even serve as an energy source. 

You need to eat enough protein daily to support growth and maintenance of tissues, and to replace proteins that are broken down by the body. 

All foods contain some protein, but the amount and quality of the protein vary greatly. Meat, fish, poultry, legumes, eggs, nuts, soy and dairy products are considered high-protein foods. Proteins from animal sources, such as beef, are high-quality or complete proteins. Vegetables and grains also contain protein, but in lesser amounts. One 3-ounce serving of beef provides 50% of the protein recommended daily. All this high-quality protein comes in the same delicious package with zinc, iron and B-vitamins! That's a great fuel to help power you through the day. 

B-VITAMINS work to promote growth and maintain health. You need essential B-vitamins to "unleash" the energy in food. Calorie for calorie, beef is one of the best sources of many essential B-vitamins. A balanced diet that includes beef can help give you the energy you need to tackle your busy days. 

WHEN IT COMES TO NUTRITION, BEEF HAS A COMPETITIVE ADVANTAGE.

FAT is an essential nutrient. It provides for the absorption of fat-soluble vitamins and the formation of hormones, and it can be used as an energy source. But remember, don't overdo it. To choose a diet moderate in fat, select lean cuts of meat, skinless poultry and low fat dairy products. Balance low fat and high fat options over time.

Half of the fatty acids in beef are monounsaturated, the same type of fatty acids found in olive oil and championed for their heart-healthy properties. In addition, approximately one-third of the saturated fat in beef is stearic acid. Studies have shown that stearic acid does not raise blood cholesterol levels like other saturated fatty acids do.

Types of Fatty Acids in Various Foods (PDF)

Lean beef fits easily into low fat meal plans designed to decrease blood cholesterol levels. Research shows that Americans can eat six ounces of lean red meat five or more days a week as part of a cholesterol-lowering diet. Further, both red and white meat produce the same favorable changes in blood cholesterol levels. In other words, lean beef is just as effective as skinless chicken when it comes to lowering blood cholesterol levels.