Take a bite out of beef's nutrition!

BY: Arku Jasmine

Calorie-for-calorie, beef is one of the most nutrient-rich foods. Not only does it provide you with a bundle of essential nutrients, but also it has one of the highest concentrations of these nutrients compared to many other proteins.

A three-ounce serving of lean beef contributes less than 10 per cent of calories to a 2,000-calorie diet yet it supplies more than 10 per cent of the Daily Value for nine essential nutrients. Based on a 2000-calorie diet, just three ounces
 of lean beef provides you with:

Protein—Helps build a strong and muscular body

Zinc—Helps create a healthy immune system and heal wounds

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Phosphorus—Necessary for strong teeth and bones

Iron—Helps carry oxygen in the blood to all cells and muscles to prevent fatigue

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B-Complex Vitamins (Including Vitamin B12, Niacin, Vitamin B6 and Riboflavin) help release energy from food.

Beef supplies an abundant amount of key nutrients to help children grow to be strong and healthy. Nutrients that are found in beef — protein, zinc, phosphorus and iron contribute to optimal growth, cognitive  function, red blood cell development and preventing iron deficiency during the adolescent years.

Nutritious tips for enjoying beef!

•Choose the leanest cuts by looking for LOIN.
•Buy ground beef that’s 90% lean or higher.
•Trim away any visible outside fat before cooking.
•Use low-fat cooking methods such as broiling, roasting, 
or grilling.
•Eat reasonable portion sizes. One three-ounce serving of beef is
 the size of a deck of cards or
 a computer mouse.

Cabbage - incredibly nutritious

• Fresh, dark green-leafy cabbage is incredibly nutritious; however, very low in fat and calories. 100 grammes of leaves provide just 25 calories.
• The vegetable is the storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
• Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
• Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.
• It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
• It also contain adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that help in controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.

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