In this article, you will have a chance to get to know nutritional facts, side effects and top health benefits of beef.


The domestication of cows has been traced back to around 7,000 – 8,000 BC and recorded in the Eastern Mediterranean region. After some thousand years, they were domesticated in various parts of the world, from China, Korea to the northern area of Africa. Humans made use of not only their meat, milk or blood for different purposes, but also their strength for transportation. Nowadays, cows are still considered as sacred in many areas of the world, including India, where you might be put in jail if killing cows.

However, in most parts of the world, beef, the flesh of these animals, is one of the most popular foods and it contains a lot of essential nutrients for maintaining a good health.


Nutritional Facts

The primary content of beef is proteins and different types of fat. For each 100 grams of beef, you will get 217 calories. Protein makes up for approximately 27 percent of lean beef and animal protein normally plays a crucial part in our body’s growth. Besides, when it comes to beef, its amounts of fat should not be forgotten. Not only does it make the meat taste better, but it also raises the amount of calories significantly. The fats in beef are mainly saturated and monounsaturated, which accounts for equal amounts.

Beef is also a rich source of vitamins and essential minerals, such as vitamin B12, that is super beneficial for our nervous system. Other nutrients include zinc, iron, phosphorus and niacin.

Thanks to this richness of nutrients, beef has many medical advantages which not everyone is well aware of. Here are top 5 health benefits of beef that you should pay close attention to because they can give you a considerable support in remaining healthy.

1. Build and Maintain Muscles

One of the most well-known health benefits of beef is to accelerate the build-up of muscles. This is one of the most highly recommended foods for those who often go to gym. Beef provides a large number of essential amino acids and high-quality protein.


In addition, beef can be used by elderly people who lose muscle strength throughout time. A shortage of protein intake is usually responsible for age-related muscle wasting, which might result in a problem known as sarcopenia. This problem is very serious among the old; nevertheless, they can reduce the risk of sarcopenia significantly if combining a diet full of protein and exercises.

2. Improve Physical Performance

The second among top health benefits of beef is to enhance your physical performance. Beef is an abundant source of beta-alanine, which serves as a dietary amino acid to raise the level of carnosine in our body. Carnosine has great impacts on reducing fatigue and fostering our physical strength. Therefore, beef is strongly recommended if you intend to spend some hours on doing heavy exercises.

3. Prevent Anemia


Anemia refers to the condition in which the number of red blood cells in your body decreases and as a consequence, the amount of oxygen in blood drops significantly. This problem can have many negative effects on our health and the lack of iron is blamed for causing anemia.

Thanksfully, a considerable amount of iron can be found in beef, known as heme-iron. The absorption of heme-iron is easier and more efficient than that of non-heme-iron, which you can find from plant-derived foods. Interestingly, the participation of heme-iron from meat will help the body absorp non-heme iron more easily.

Thus, you had better include more beef in your daily consumption so that the possibility of suffering from anemia can be reduced greatly.

4. Heart Health

The importance of the heart is obvious and you never want to notice its malfunction. Sadly, heart-related disease is estimated to be one of the leading causes for death in the world. There are many types of diseases that can happen to anyone, for example, heart attacks, high blood pressure or strokes.


Nowadays, it is commonly suggested that we increase the consumption of vegetables, fruits and limit the amount of meat in meals. It might be true to some extent, but beef should not be eliminated completely from our diet. There has been a long debate over the health benefits of beef on the heart health and there is still an exact answer for you. While some studies indicate that fatty beef might raise the level of blood cholesterol and trigger problems due to its richness of saturated fats, others reckon that there is no connection between heart diseases and saturated fats.

5. Boost Immunity

Grass-fed beef is consideed as rich in vitamins and antioxidant minerals that are needed for a strong immune system. Thus, it is undoubted that one of the best health benefits of beef is to boost our immunity.


Side Effects of Beef

Despite many amazing advantages on our health, beef still poses some threats which you should remember to avoid the worst scenario.


Beef tapeworm refers to intestinal parasites whose length may come up with some meters. It might enter our body when we eat raw or rare beef. In some severe cases, the infection of beef tapeworm triggers nausea and abdominal pain.

Too much Iron

While iron is necessary for our body, the excessive intake of iron may lead to terrible problems, even fatal. Especially those who suffer from hemochromatosis should avoid consuming beef because it will worsen their situation.

Health Benefits of Beef – Nutritional Facts and Side Effects
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