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Beef: Nutrients That Work As Hard As You Do <b>Recipe</b> Beef: Nutrients That Work As Hard As You Do

Beef: Nutrients That Work As Hard As You Do

Eating right plays an integral role in keeping you healthy and active. And when it comes to nutrition, some foods have more to offer. Beef contains a power pack of nutrients, including zinc, iron, protein and many B-vitamins-nutrients that work as hard as you do every day.

A Nutrient Power Pack

Zinc is a nutrient your body needs for many essential functions such as growth and development, maintenance of the body's immune system, wound healing and appetite control. Recent research also suggests that zinc positively impacts cognitive function and behavior not only in early development, but throughout life.

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.

Iron is a mineral that plays a vital role in many biological functions. It helps carry oxygen to cells and tissues, assists in making red blood cells, aids in brain development and supports the immune system-all to keep you healthy. Iron is needed throughout life, especially early on. Research has shown that iron deficiency in infants has a negative effect on cognition that may be irreversible. And, later in life even mild, short-term iron deficiency may impair your ability to perform your best. 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 behind enriched breads and cereals, and the iron found in beef is more easily absorbed than the iron in plant products.

Protein helps keep you energized and supports body functions. It's the building block for muscles, organs and bones. Also, protein helps regulate body processes, works with the immune system to protect you from disease and serves as an energy source. Most foods contain some protein, but the amount and quality of the protein vary greatly. Meat, fish, poultry, soy, eggs and dairy products are considered high-quality protein foods. One 3-ounce serving of beef provides 50% of the protein recommended for a healthy diet.

Emerging research suggests that a moderately higher protein intake may help some individuals maintain muscle mass and lose more body fat. This appears to be related to certain amino acids such as leucine, found primarily in animal protein. These results were reported when some of the carbohydrate was replaced with protein during a weight loss diet.

B-vitamins work to promote growth and maintain health. You need essential B-vitamins to "unleash" the energy in food. Exciting research indicates that improvement in Bvitamin status may have a protective effect against cognitive decline such as age-related dementia. Calorie for calorie, beef is one of the best sources of many B-vitamins.

Fat is an essential nutrient. It provides for the absorption of fatsoluble vitamins and the formation of hormones, and it can be used as an energy source. More than half 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, which is shown to have a neutral effect on blood cholesterol.

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. Lean beef has been shown to be just as effective as skinless chicken when it comes to lowering blood cholesterol levels. To select lean cuts, look for the words "round" or "loin" in the name, such as sirloin or top round.

Beef Kabobs & Parmesan Orzo

Total prep and cooking time: 30 minutes

1 lb. boneless beef top sirloin steak, cut 1 inch thick
1 tbsp. chopped fresh basil or 1 teaspoon dried basil leaves, crushed
1 tbsp. prepared Italian dressing
2 lg. cloves garlic, minced
2 red or yellow bell peppers, cut into 1-inch pieces

Parmesan Orzo:
1 c. uncooked orzo or other small pasta
2 to 3 tbsp. chopped fresh basil or parsley
2 tbsp. shredded Parmesan cheese
2 tsp. olive oil

1. Soak eight 8-inch bamboo skewers in water 20 minutes; drain

2. Cut beef steak into 1-1/4 inch pieces. Combine 1 tablespoon basil, dressing and garlic in large bowl. Add beef and bell peppers; toss to coat.

3. Cook orzo according to package directions; drain. Toss with basil, cheese and oil; keep warm.

4. Alternately thread beef and peppers evenly onto bamboo skewers. Place on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes for medium rare to medium doneness, turning occasionally. Serve on orzo. Makes 4 servings.

Nutrition information per serving:
381 calories; 33 g protein; 35 g carbohydrate; 12 g fat; 135 mg sodium; 78 mg cholesterol; 6.1 mg niacin; 5 mg vitamin B6; 2.5 mcg vitamin B12; 4.5 mg iron; 6.2 mg zinc.

The American Dietetic Association Knowledge Center

This fact sheet is sponsored by America's Beef Producers through their $1-per-head beef checkoff program. This program is managed by the National Cattlemen's Beef Association on behalf of the Cattlemen's Beef Board. The contents have been reviewed by the American Dietetic Association's Fact Sheet Review Board. The appearance of this information does not constitute an endorsement by ADA of the sponsor's products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional.

For more great tips and recipes:
www.beefitswhatsfordinner.com
www.beefnutrition.org

Funded by America's Beef Producers.