What are the benefits of eating beef?

2021 is the Year of the Ox, which symbolizes hard work and simplicity. Beef is an important ingredient in Chinese food culture, second only to pork. However, the nutritional value and health effects of beef often confuse people.

Beef is rich in high-quality protein, its amino acid composition is more in line with human needs, and it is rich in minerals, such as calcium, iron, zinc, etc. Many people, especially pregnant women, cancer patients or those recovering from surgery, often hesitate whether to eat beef. There are some superstitious sayings circulating in the market, such as pregnant women eating beef will make the baby's skin darker, or cancer patients eating beef will stimulate tumors, which lack scientific basis. As the "Discipline for Children" says: "Don't be picky about food. Eat enough, don't overeat."

Pregnant women can eat beef in moderation during pregnancy, which is beneficial to both the mother and the fetus. Pregnant women need 1.5 times more iron and zinc than ordinary people. Beef is rich in iron and zinc, which can enhance immunity.Folic acid, which helps prevent congenital defects in babies. Nutritionists recommend that pregnant women eat lean beef 3-4 times a week, 60-100 grams each time, to prevent iron deficiency anemia.

The zinc in beef is more easily absorbed by the human body than plant-based zinc. Therefore, eating beef in moderation will not only have no adverse effects on the fetus, but also can supplement the nutrients needed for fetal development.

Cancer patients need to consume enough protein during treatment to help cell repair. Although some breast cancer patients or survivors avoid eating beef for fear of irritating the tumor, in fact, cancer patients need more protein every day than the average adult. Meat is rich in protein, and it is recommended to eat more high-quality meat, including beef. After completing treatment, you can reduce your intake of red meat, but you don't need to give it up completely.

However, excessive intake of red meat (beef, pork, lamb) will increase fat intake and increase the risk of colon cancer and breast cancer because fat cells contain a lot of estrogen. Other meats, such as goose and duck, also have a high fat content (about 100 grams of fat per 23 grams). In contrast, chicken and lean meat have a lower fat content (about 100-9 grams of fat per 13 grams), and fish and seafood have an even lower fat content, which is mainly unsaturated fat.

The International Agency for Research on Cancer (IARC) recommends that red meat intake should be less than 500 grams per week. The Hong Kong Anti-Cancer Society's "Diet and Cancer" also recommends that daily red meat intake should not exceed 3 taels, and combined with chicken, fish, seafood, eggs and soy products to help reduce the risk of cancer.