If you want your body to perform at its peak, you need to provide it with all the ingredients for top performance. Beef contains a power pack of nutrients, including protein, iron, zinc, B-vitamins and selenium.
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Protein
Protein is the fuel for power – essential for growth and repair as it is the building block for muscles, body tissues, hormones, neurotransmitters and immune cells.
Animal proteins have a high biological value – they are 'complete protein' foods as they contain all nine essential amino acids. By having some animal protein every day you can get the amino acids you need for growth and tissue repair.
Iron
Not only does beef contain protein for building muscles, it also contains iron – a nutrient essential for the transport of oxygen to the muscles to enable them to work efficiently.
Iron is essential for making red blood cells, as well as optimal brain development and functioning, and it supports the immune system. Iron-deficiency anaemia is the world's most common nutrient deficiency and causes developmental delays, reduced brain functioning and behavioural disturbances.
Iron is found in two different forms - haem iron, and non-haem iron. Haem iron is readily absorbed and utilised by the body, while non-haem iron is much less readily available. Beef contains haem iron, and in addition, contains an unidentified "meat factor" which further increases iron absorption.
Zinc
Another nutrient important for growth and development is zinc. Zinc is important for cell division, maintaining the immune system, wound healing, maintaining healthy skin and taste sensitivity.
It has also been shown through recent research that zinc positively impacts cognitive function and behaviour, and is an important anti-oxidant. The zinc content of beef is higher than that of other meats.
Trace elements
Along with zinc, selenium is important for enzyme function, is an antioxidant, and may also reduce the risk for certain type of cancers and heart disease.
Selenium is also an important trace element involved in the metabolism of thyroid hormones. Other micronutrients found in beef in significant amounts include magnesium, copper, cobalt, phosphorus, chromium and nickel.
B-vitamins
Meat is a major dietary source of the B-complex vitamins – thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. B-vitamins are important for the metabolism of protein, carbohydrate and fat – and energy production.
Thiamin also improves appetite and contributes to normal nervous system function, while riboflavin is important for iron mobilisation, normal vision and healthy skin, and niacin promotes a healthy skin, nerves and digestive tract.
Apart from energy metabolism, vitamin B6 is important for nerve function, cognitive development and immune function. Vitamin B12 is only found in animal products, and is essential for the maintenance of nerve tissues and for production of red blood cells. Deficiency of vitamin B12 leads to anaemia and irreversible nerve damage.
These nutrients are all essential for good health. Beef can enhance diet quality by supplying significant amounts of these nutrients in portions that are easy to eat.
Certainly, there appears no logical reason for you to turn up your nose, willingly or reluctantly, at the Sunday roast beef, or steak on the braai, as incorporating beef into your diet will actually be beneficial to your vitality and health.
Note, however, that red meat should only form part of an energy-controlled diet, and that red meat should be substituted with fish and poultry at least three times per week.
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