Beef Tongue: Complete Vitamin Profile

Beef Tongue ‐ Vitamin Information

Beef tongue is a rich source of several vitamins and minerals that confer health benefits when consumed regularly. The nutrient density in beef tongue varies depending on the type of beef, whether grass-fed or grain fed. However, some important vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B12, folate, choline, and Vitamin A are found in significant levels inside of beef tongue providing numerous health advantages to those who consume it.

Thiamin, sometimes called vitamin B1, plays an essential role in energy production in the body by helping break down fats, carbohydrates, and proteins Obtaining enough thiamin through diet is essential for overall wellbeing since deficiency can cause neurological symptoms such as fatigue, depression, ataxia, confusion, irritability and difficulty with coordination (1). Beef tongue contains a good amount of thiamin per 100g serving(2) which makes it an excellent dietary source for this key vitamin.

Riboflavin, otherwise known as vitamin B2, has many important functions in the body from participating in energy metabolism to aiding blood cell formation and aiding vision development. Deficiency of riboflavin may show itself as skin rashes, hair loss, dry scaly patches around the mouth, sensitivity to light and eye discomfort and conditions like night blindness (3). Interestingly, beef tongue is abundant in riboflavin, providing 20% of the recommended daily intake per serving of one cup cooked and sliced (4).

Niacin, also referred to as vitamin B3 or nicotinic acid, is a water-soluble vitamin important in cellular processes such as DNA repair, metabolic reactions, lowering triglycerides and cholesterol and preventing diseases linked to inflammation and immune system responses (5). Signs of niacin shortage include extreme weakness, fatigue, indigestion, lack of appetite, vomiting, nausea and diarrhea (6). Fortunately beef tongue provides 13mg of niacin per one cup servings which evidence suggests aids in supporting healthy cells and reducing stress (7).

Pantothenic acid, melanized as C?H?NO?, belongs to the group of B vitamins, with major roles in energy production, hormone production, nervous system function, regulating cholesterol levels and enhances the delivery of oxygen to tissues in the body all via its multiple biological activities (8). Intake of cow tongue meets 10% of the requirement of DRI (Dietary Reference Intakes) of pantothenic acid per three ounces of serving product suggesting that it helps in maintaining ethanolamine phosphate (9). Symptoms of pantothenic acid deficiency include gastrointestinal upset, muscle cramps, paralysis, high levels of stress, insomnia, central nervous system disorders, hypoglycemia, and pigmentation disorder (10). Thus, regular consumption of beef tounge can confer a number of health benefits due to its content of this important B vitamin.

Vitamin B6 is fundamental both in terms of forming protein molecules and producing red and white corpuscles to keep our bodies functioning properly. This vitally important element further serves to help make hormones responsible for growth, strengthen the muscles and enable nerve communication (11). A serving of beef tongue yields 0.37mg of Vitamin B6, meeting 28% of DV (Daily Value). There is evidence indicating adequate amounts of Vitamin B6 can reduce risk factors associated with stroke, cardiovascular disease and adjusting homocysteine levels in order to mitigate risks of coronary heart disease (12).

The cobalt-containing coenzyme vitamin B12 is significantly abundant in beef tongue, whereas a 3ounce serving products cover most of the adult's requirements sufficient supply of the important vitamin (13), Several studies demonstrate how supplementation with vitamin B12 helps improve cognitive performance, especially among older people, such as memory capacity, speed of information processing, language and reasoning skills (14). Not consuming enough of this vitamin can lead to anemia, fatigue, poor concentration, weakness and mood changes (15). Therefore incorporating beef tongue into ones diet should be considered if looking to maintain optimal levels of vitamin B12.

Folate, scientifically known as pteroylmonoglutamic acid, accounts for broken down methionine cycles and therefore controls amino acid conversions in humans (16). Folate facilitates potential pathways of nucleotide synthesis including DNA/RNA. Low level of folate could affect availability of S-adenosylmethionine, and consequently interfere with gene expression regulation, methylation, transsulfuration etc. Pregnant women tend to avoid certain food sources of folates to protect their child from birth defects, making dietary supplements a must in regards to health implications (17). For these reasons, nearly all nutritionists recommend the incorporation of beef tongue into one’s weekly diet since it possesses 17mcg per 100g serving - meeting 12% of the RDA for men and 15 for women.

Choline is a unique micronutrient that despite being similar to B vitamins is produced only partially by our own cells; hence the need to obtain additional quantities of choline through the diet. It fulfills crucial purposes related to neural messaging and metabolism while additionally acting both as a phospholipid component integral in cell membrane assembly and growth(18,19). Similarly to other B vitamins, inadequate choline intake manifests itself as exhaustion, excessive sleepiness, irritability and potentially brain fog (20). With 521mg of choline present per 1 serving of beef tongue, covering 80% of the Daily Value, there isn't any delicate mental state imbalance likely to happen if chosen as a main source of fuel for your own organism.

Finally, Vitamin A features noteworthy prominence among the fat soluble vitamins regarding its importance for human health. Each unit of Vitamin A is essentially composed of two constituents: retinoids and carotenoids amongst which intracellular signalling takes shape on either walls and digestive tracts epithelial surfaces or within skin, bones, retina and a range of other organs (21,22). Insufficient consumption of such substance results in Dermatitis, mild visual impairment and exacerbations of inflammatory states (23). An average of 66IU (International Units) can be obtained by eating a single cup of cooked and veined Cow tongue while representing approximately 2% of each adult Male's Dietary Recommended Allowance (24)

In conclusion, Beef tongue is highly nutritious containing ample amounts of vital vitamins and minerals not readily available in everyday diets. Such nutrients have been seen to provide vital health benefits necessary for physical and psychological stability, higher productivity and more increased longevity of life. We suggest that for unsurpassed enjoyable cuisine coupled with superior nourishment along with highlighting thus day’s food trends, whole cows tongues should be included in every well balanced meal plan.

References

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12. Watson EK et al. Effects of vitamin B-6 supplementation on serum total homocysteine concentrations: The VitB-HF clinical study protocol. Nutr J. 2016 Aug 11;15(1):83. doi: 10.1186/s12937-016-0153-3

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