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NUTRITION IN BEEF AND ANTI-AGING ABILITY

May 10, 2024

Beef is a red meat widely used worldwide with high nutrient content. The nutritional ingredients in beef bring many benefits to human health. So what are the nutrients in beef and is eating beef good?


Nutritional composition in beef

Beef is classified as red meat – a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish. Beef is often eaten as roasts, chops or steaks, beef is also often ground or minced for use in burgers, and people sometimes eat beef raw. Nutritional ingredients in beef include: 

  • Protein : Beef is one of the most complete sources of protein in the diet, its amino acid composition closely matches that of your own muscles. The protein content in cooked lean beef is about 26–27%. Beef protein is high quality protein, containing all 9 essential amino acids that humans cannot synthesize themselves. These amino acids are essential for the growth and maintenance of your body. 
  • Fat: Beef contains varying amounts of fat, also known as beef tallow. In addition to adding flavor, fat significantly increases the calorie content of meat. The fat content in beef depends on the age, breed, sex and food of the cow. Processed meat products such as hot dogs tend to contain more fat. Lean beef typically contains about 5–10% fat, including saturated and monounsaturated fats present in approximately equal amounts. The main fatty acids found in beef are stearic acid, oleic acid and palmitic acid.


There are many nutritional ingredients in beef that are good for health.

Vitamins and minerals, including:

  • Vitamin B12 : Foods of animal origin, such as beef, are the best dietary sources of vitamin B12. Vitamin B12 is known to be an essential nutrient important for blood formation and your nervous system.
  • Zinc: Beef contains high levels of zinc, an important mineral for body growth and maintenance.
  • Selenium: Meat in general is a rich source of selenium, an essential trace element that serves many functions in your body.
  • Iron: Iron in the form of heme is found in large quantities in beef, and is absorbed very effectively by the body.
  • Niacin: Niacin ( vitamin B3 ) has many different important functions in your body. Low niacin intake is associated with an increased risk of heart disease and many other serious conditions.
  • Vitamin B6: Vitamin B6 is important for hematopoiesis and energy metabolism.

Beef also contains a number of bioactive substances and antioxidants that may affect health, including:

  • Creatin: Creatin is abundant in beef and acts as an energy source for muscles. Bodybuilders often use creatine supplements because creatine is beneficial for muscle growth and maintenance.
  • Taurine: Taurine is an antioxidant amino acid and a common ingredient in energy drinks produced by the body and is important for heart and muscle function.
  • Glutathione: An antioxidant found in many foods, especially in beef.
  • Cholesterol: Cholesterol serves many functions in your body. In most people, dietary cholesterol has little effect on blood cholesterol levels and is not generally considered a health problem.

Can you eat raw beef?

Health authorities recommend cooking beef thoroughly to destroy harmful bacteria that can cause serious illness or even death. However, some people believe that eating raw or undercooked beef is safer, tastier, and healthier than cooked beef?

Although some restaurants may offer raw beef, there is no guarantee that raw beef is safe for health. Eating raw beef is dangerous because it can contain disease-causing bacteria, including Salmonella, Escherichia coli, Shigella and Staphylococcus aureus, all of which are destroyed by heat during the cooking process. Ingestion of these bacteria can lead to food poisoning with symptoms such as abdominal pain, nausea, diarrhea and vomiting, which can range from mild to severe, and can occur within 30 minutes to 1 week. after eating contaminated raw beef. Therefore, people susceptible to foodborne illness should completely avoid eating raw or undercooked beef.

Is eating beef good?

Beef is a source of high-quality protein and various vitamins and minerals for the body. As such, beef can be a great component of a healthy diet that provides many health benefits, including:

Maintain muscle mass

Is eating beef good? Like all animal meats, beef is an excellent source of high-quality protein for the body. Beef protein contains all the essential amino acids so it is also called complete protein. Many people may not consume enough high-quality protein, which speeds up age-related muscle wasting, increasing the risk of an unhealthy condition called sarcopenia. However, sarcopenia can be prevented or reversed with muscle strength exercises and increased protein intake in the daily diet. Therefore, regular consumption of beef will contribute to providing high quality protein to the body, helping to maintain muscle mass and reduce the risk of sarcopenia.


Eating raw beef is dangerous because it can contain disease-causing bacteria.

Prevention of anemia

Anemia is a common condition characterized by a reduced number of red blood cells and a reduced ability of the blood to carry oxygen. One of the most common causes of anemia is iron deficiency. The main symptoms of anemia are fatigue and weakness. Beef contains high levels of iron, mainly in the form of heme iron. Heme iron is found only in foods of animal origin and is often very low in vegetarian diets. The heme iron in beef is absorbed by the body much more effectively than non-heme iron – the iron found in plant-based foods. Therefore, beef not only contains a highly bioavailable form of iron but also has the potential to improve absorption of non-heme iron from plant foods.

Beef and anti-aging ability

Niacin found in beef is one of five precursors to nicotinamide adenine dinucleotide (NAD+). NAD+ is an essential coenzyme required for cell life and function. In the body, NAD+ plays a key role in helping to convert food into energy to feed cells, so there are almost no biological processes in the body that do not require NAD+ . Decreased NAD+ levels in the body have been shown to be the main cause of the aging process. Niacin increases NAD+ levels in the body, thereby helping to fight the aging process, maintaining health and youthfulness. 

Besides, beef also increases Nicotinamide Mononucleotide, which is also a precursor enzyme of Coenzyme NAD. Nicotinamide Mononucleotide is a miracle drug that helps rejuvenate aging and is one of the main sources of cellular energy in the body. NMN has anti-aging effects at the cellular level, reducing aging of the skin, muscles, bones, liver, vision, improving insulin sensitivity, immune system function and physical activity levels.

In short, beef is one of the red meats with a special nutritional profile rich in high-quality protein, vitamins and minerals. Therefore, beef may improve muscle growth and maintenance, as well as exercise performance. Beef is also a rich source of iron so it can reduce the risk of anemia. In addition, beef contains the active ingredient niacin and can increase Nicotinamide Mononucleotide, which has the effect of fighting the aging process and protecting the body from disease.

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