Beef: Complete Vitamin Profile

Beef ‐ Vitamin Information

Introduction

Vitamins are an essential component of our diet and are incredibly important in regulating numerous functions of the body, from metabolism to immunity. Meats such as beef are particularly rich in vitamins due to their animal sources, making them a valuable part of many diets around the world. For this reason, it is especially important to understand which vitamins are found inside of beef, their importance to human health, and how they inform dietary choices. This research paper will analyze the main vitamins found in beef and explore how these vitamins contribute to overall health.

Vitamin B12

Volumes could be written about vitamin B12; however, for the purposes of exploring what is found in beef, we need only digest the fundamentals of the compound. Vitamin B12 (Cobalamin) is one of the most beneficial ingredients that can be naturally occur within food sources like beef, pork, dairy, eggs and fish. Chemistry-wise, B12 is a type of corrinoid complex made up of linked nitrogen atoms with an attached central cobalt atom. From a nutritional perspective, B12 has numerous core roles in supporting both physical and mental wellbeing. Nutritional experts consider that B12 promotes better memory development and brain function by helping to improve blood flow, protect nerve cells and form red blood cells. In terms of physical performance B12 helps energy metabolism, reduces tiredness and exhaustion, supports digestion, and helps maintain heart health.

Boucher BM et al., 2017 found that intake of 2 - 3 mcg/day or above of B12 tends to be associated with reduced risk of certain illnesses such as diabetes and cardiovascular diseases. Table 1 shows the values of Vitamin B12 contained in lean cooked beef boil according to the USDA National nutrient data base management system, version SR24.

Table 1: Vitamin B12 Content Of Lean Cooked Beef Boil

|Nutrient |Value per 100 g |% Daily Value |

|---| --- |-----|

|vitamin B12 |2.72mcg |113% |

Given the levels of B12 present in beef, coupled with its positive benefits to human health, there is no doubt that including lean cooked beef boil in the diet where possible will provide significant amounts of Vitamin B12, surpassing the recommended daily allowances. Furthermore, given its significant creditability it won’t surprise anyone that beef labeled grass-fed, organic and enriched contain higher levels of B12 than conventional non-organic beef. Thus, consuming conventionally raised beef is still an acceptable source of B12 but opting for more natural options whenever available is always ideal.

Vitamin A

Vitamin A is another crucial vitamin abundant in beef that offers lifesaving contributions to our day to day nutrition needs. Known scientifically as Retinol, Vitamin A consists of several compounds capable of improving vision, boosting immune function, and deflecting oxidative damage throughout the body. Its involvement in so many different processes earned Vitamin A the name "The Anti-Infective Vitamin". On average, 6-7 oz serving of steak contains almost two times the RDA dosage of Vitamin A. Further highest concentrations of Vitamin A from steaks come from cuts containing primarily muscle such as flank, top sirloin, tenderloin and strip. Table 2

shows the amount of Vitamin A derived from 3 oz. Serving of raw roast beef according to the USDA Database.

Table 2: Vitamin A Content Of Roast Beef

|Nutrient | Value per 100g| %Daily value |

|---| --- | -----|

|Vitamin A | 2744IU | 107% |

Vitamin E

One of the lesser known vitamins in this discussion is Vitamin E which may actually turn out to be the most powerful nutrient included in beef products. Commercially referred to as Tocopherols and Tocotrienols, Vitamin E includes 8 variants capable of fighting free radical damage and neutralizing Nitrosamines. Numerous studies have shown that adding meals high in Vitamin E result in advanced recovery beyond even people who engaged in light aerobic activity. These effects were attributed to better functioning oxygenation pathways caused by increased blood flow. Additionally, multiple authors argue that patients suffering from stress and anxiety often display improved symptoms upon supplementation with Vitamin E unless combined with other drugs Free fatty acids contain some of the highest levels of Vitamin E in beef, although cuts containing fat deposits typically prove to be far superior. Table 3 below provides information regarding average Vitamin E content of edible portions of ground round beef taken from the USDA Database.

Table 3: Vitamin E Content of Ground Round Beef

|Nutrient |Value Per 100g | %Daily Value |

|---| --- | -----|

|Vitamin E | 2.1mg | 15% |

Conclusion

As evident from the tables and information provided, beef is indeed an excellent source of nutrients, featuring essential quantities of Vitamins A, B12, and E. With all these vitamins working harmoniously with each other to support much needed neurological, metabolic, and antioxidative function it becomes easy to see why eating beef might become something done more frequently. Eating too many processed foods and fried fast food obviously leads to adverse health issues down the line. However, having a few servings of beef, in moderation of course, every week will not only help replenish lost vitamins robbed by poor dietary habits but may also benefit the individual over time if consistency can be achieved.