Beef: Is it good for you?

By Jessica Starr

Special to Tiger Media Network

Is beef good for you? Since Colorado declared their “MeatOut Day” consumers may be thinking about this question now more than ever. However, cutting beef out of your diet could do a lot more harm than good. Beef has great nutritional benefits that are hard to get from any other whole food alone.

One example of this is the amino acid l-carnitine. Beef is the top source of this amino acid containing up to 162mg in just 4 ounces. You would need to drink about eight glasses of milk or eat eighty-one cups of asparagus to get the same amount of this nutrient.

Why is l-carnitine important for our health? It has several functions in the body but most notably it helps with fat metabolism. The body can make its own l-carnitine if we consume the right combination of foods, so people are rarely deficient in it. However, a diet high in this amino acid could have some really great health benefits.

For example, l-carnitine is beneficial for the heart according to the National Institutes of Health. Studies have shown that it can help lower high blood pressure as well as improve fasting glucose levels and cholesterol levels in patients with type 2 diabetes. In another study, l-carnitine helped people reach a healthier BMI by losing weight.

With all the positive effects of this amino acid, you may be thinking you should start taking an l-carnitine supplement but think again! Our body cannot absorb the synthetic form of this nutrient nearly as well as it can from beef.

Another benefit of beef is it contains the antioxidant glutathione. This antioxidant is linked to anti-aging benefits, increased longevity, illness prevention, strengthened immune system and reduced chronic disease risk. It also contains the antioxidant carnosine which helps reduce inflammation and boosts the immune system. Smaller amounts of other antioxidants like taurine and anserine are also present.

It’s no secret that beef is high in protein, which is a key component of a healthy diet. Protein helps repair and make tissues within our bodies. Protein helps create and maintain lean muscle mass, which has been shown to increase longevity and health. It also helps you feel more satisfied than other macronutrients (fats and carbohydrates).

While beef clearly has many benefits, some still might be wary about its saturated fat content. However, beef only makes up about ten percent or less of the saturated fat in the American diet. Additionally, beef fat is high in stearic acid which has been shown to have a neutral effect on blood cholesterol levels. Beef is also high in oleic acid. This is the healthy fat that is also found in olive oil and avocados. Some people still may want to watch their saturated fat consumption. The great news is that there are leaner varieties of beef that they can easily include in their diets!

Beef contains conjugated linoleic acid, also known as CLA. This is a naturally occurring trans-fatty acid. But don’t be alarmed! While artificially manufactured trans-fats do have negative health effects, the naturally occurring trans-fats found in animal products behave differently in the body and are actually beneficial. The CLA trans-fat found in beef has been shown to improve insulin sensitivity and aid in fat loss. However, like other nutrients, CLA in supplement form is not as beneficial as CLA from whole foods. Beef is one of the highest whole food sources of CLA.

Iron deficiency, or anemia, is a growing problem around the world. According to the National Heart, Lung, and Blood Institute, anemia is the most common blood disorder in the United States affecting more than 3 million Americans. Each year thousands of U.S. citizens are hospitalized and about 5,000 die from anemia. Eating beef is a great way to prevent anemia since it contains a lot of iron. Iron can also be found in plant sources, but it’s more difficult for our bodies to absorb.

Not only does beef contain iron, but it also contains multiple other vitamins and minerals that are important for a healthy functioning body. Beef has high levels of iron, phosphorus, selenium, and zinc. It also contains smaller amounts of calcium, copper, magnesium, manganese, and potassium.

Vitamins B12, B3, B6, B2, B5, and small amounts of vitamin E and K are also in beef. These all have important roles in the body. A 4-ounce serving of beef contains over half of your daily value of B12. This is an essential nutrient and people deficient in B12 are more at risk of depression among other health complications. Animal products are the only whole food source of vitamin B12.

If you ever find yourself waiting in line at the Walmart pharmacy, you may notice creatine supplements in the ‘Health Foods’ section nearby. Creatine helps improve exercise performance, muscle growth, muscle development, and improves endurance. But did you know that beef contains about 350mg of creatine per 100g? Your liver can also make creatine from the amino acids present in beef.

So, is beef good for you? I think the multiple health benefits discussed in this article prove that beef is indeed a highly nutritious food, and I personally won’t be going without beef anytime soon.

Jessica Starr, a 2017 Mullen High School graduate, is a senior majoring in animal science at Fort Hays State University. She is the daughter of Ann and Bryan Starr, Mullen, Neb.