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Beef, lean organic

Beef is available in a wide variety of cuts throughout the year. The different

cuts range in texture and tenderness, as well as fat content, making beef a

very versatile food.

Lean organic beef provides a very good source of protein and vitamin B12 and a good source of

selenium, zinc, iron, phosphorus and B vitamins without the concern for pesticide, hormone and

antibiotic residues that may be found in non-organic varieties. If possible, look for lean beef

from cows that have been grass fed.

This chart graphically details the %DV that a serving of Beef, lean organic provides for each of

the nutrients of which it is a good, very good, or excellent source according to our Food Rating

System. Additional information about the amount of these nutrients provided by Beef, lean

organic can be found in the Food Rating System Chart. A link that takes you to the In-Depth

Nutritional Profile for Beef, lean organic, featuring information over 80 nutrients, can be found

under the Food Rating System Chart.

• Health Benefits

• Description

• History

• How to Select and Store

• How to Enjoy

• Individual Concerns

• Nutritional Profile • References

Health Benefits

Lately, red meat has been getting a lot of bad press. Studies have linked red meat to heart

disease, atherosclerosis, and even some types of cancer. But while the greasy, charcoal-burned,

bacon cheeseburger served with deep fried French fries is a bad idea, a nice bit of lean beef,

added to stews or stir-fries or your favorite burrito recipe, may actually be healthy for you. First

of all, lean beef is a very good source of protein providing 64.1% of the daily value for protein in

just 4 ounces. But did you know that lean organic beef also contains nutrients that protect your

heart and prevent colon cancer?

Cardiovascular Benefits

In addition to being a very good source of protein, lean, organic beef is a very good source of

vitamin B12, and a good source of vitamin B6. Vitamin B12 along with vitamin B6 are two

vitamins needed by the body to convert the potentially dangerous chemical homocysteine into

other, benign molecules. Since high homocysteine levels are associated with an increased risk of

heart attack and stroke, getting plenty of these B vitamins in your diet is important

(homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis

occurred more frequently among women whose vitamin B12 status was deficient or marginal

compared with those who had normal B12 status.) A four-ounce serving of lean beef provides

48.7% of the daily value for vitamin B12 plus 24.5% of the DV for B6.

Cancer Protection

Diets high in vitamin B12-rich foods, especially if they are low in fat, are also associated with a

reduced risk of colon cancer. And, organic beef is also a good source of the trace minerals

selenium and zinc. Selenium, another nutrient in lean beef that helps reduce the risk of colon

cancer, is needed for the proper function of glutathione peroxidase, an important internally

produced antioxidant that has also been shown to reduce the severity of inflammatory conditions

like asthma and rheumatoid arthritis. Selenium is incorporated at the active site of glutathione

peroxidase, which is particularly important for cancer protection. Glutathione peroxidase is used

in the liver to detoxify a wide range of potentially harmful molecules, which might otherwise

wreak havoc on any cells with which they come in contact, damaging their cellular DNA and

promoting the development of cancer cells. For this and other reasons, foods rich in selenium are

also associated with a reduced risk for colon cancer. Accumulated evidence from prospective

studies, intervention trials and studies on animal models of cancer have suggested a strong

inverse correlation between selenium intake and cancer incidence. Selenium has been shown to

induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells,

and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or

abnormal cells. A four-ounce serving of lean beef supplies 50.3% of the daily value for

selenium.

Lean beef is a good source of zinc, which is helpful for preventing the damage to blood vessel

walls that can contribute to atherosclerosis and is also needed for the proper function of the

immune system, making it a good nutrient for helping to prevent infections or recurrent ear

infections.

New research suggests that another reason for older men to make zinc-rich foods, such as beef, a

regular part of their healthy way of eating is bone mineral density. Although osteoporosis is

often thought to be a disease for which postmenopausal women are at highest risk, it is also a

potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over

age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that

was published in the September 2004 issue of the American Journal of Clinical Nutrition found

a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and

osteoporosis at the hip and spine.(October 18, 2004)

Four ounces of lean beef contains 42.2% of the daily value for zinc.

So don't think eating healthy means saying goodbye to beef. Lean, low-fat organic beef

tenderloin can actually be a healthy addition to a good, whole foods diet.

Description

"Where's the beef?" is not only a famous advertising slogan. It is a question that one can ask

regarding a healthy diet since lean beef provides a vast resource of important nutrients.

Beef is available in a wide variety of cuts that can fulfill many different recipe needs. The

different cuts range in texture and tenderness as well as in fat content, making beef a very

versatile food. The leanest cuts of beef are taken from the back leg bone, called the round bone.

These include eye of round, top round, and bottom round. These cuts are the leanest (most

muscular) because the cow uses its back legs as its primary means of movement. The underbelly,

including rib, ribeye, spare rib, and brisket, is the site of the fattiest cuts.

In Latin, the scientific name for cow is Bos taurus.

History

Cows were first domesticated for beef in the regions of Greece and Turkey about 4,000 years

ago. Cows and the meat that they provide have been revered in many civilizations throughout

history, even being considered sacred in India and some parts of Africa. Beef consumption has

long been considered as a symbol of prosperity and wealth.

While people in the U.S. think that hamburgers are the all-American food, beef is a relatively

recent introduction to the U.S. Before the 16th century, cows and therefore beef were not known

in Western Hemisphere. They were brought to central and south America by the Spanish

conquistadors who invaded these regions. Cows and beef later came to North America with the

early colonists.

How to Select and Store

There are a few clues you can look for that will help you choose fresher quality beef. Always

examine the sell-by date on the label and choose the beef with the latest date. The muscle portion

of the meat should be a red or purplish color and not brown, which is a signal that the meat has

been excessively exposed to oxygen and is spoiled. Purchase beef that has the least amount of

fat. There is some controversy over the nature of fat color in beef (white versus yellow). Based

on current research, it is difficult to conclude that either yellow fat or white fat is automatically

good or bad. Yellow fat can mean increased beta-carotene content in the fat and in this respect,

could be a potential benefit. Overall, however, the purchase of beef with the very least amount of

fat is still your best bet.

As previously explained, the leanest cuts of beef are taken from the back leg bone, called the

round bone. These include eye of round, top round, and bottom round. These cuts are the leanest

(most muscular) because the cow uses its back legs as its primary means of movement. The

round is your best cut for lean, low-fat beef.

Whenever possible, purchase organically grown beef. This will give you more assurance that the

beef you are feeding yourself and your family does not have pesticide, hormone or antibiotic

residues and that the cattle were raised in a more humane manner.

Since beef is highly perishable, it should always be kept at cold temperatures, either refrigerated

or frozen. Refrigerate the beef in the original store packaging, if it is still intact and secure, as

this will reduce the amount of handling involved. Length of storage varies with the cut of beef as

larger pieces will have a longer shelf life than pieces with increased surface area. Ground beef

will keep for about one to two days, steaks for two to three days, and roasts for three to four

days.

If you have more beef than you can use within this period of time, you can freeze it in a cold

temperature freezer. Using either aluminum foil or freezer paper, wrap the beef carefully so that

it is as tightly packaged as possible. Ground beef should be able to keep for two to three months,

while steaks should keep for about six months.

How to Enjoy

A Few Quick Serving Ideas:

Healthy sauté thin slices of steak with onions, garlic, fresh basil, lemongrass and chili peppers

for a southeast Asian inspired meal.

Add ground beef to tomato sauce and serve over pasta.

Skewer cubes of beef with your favorite vegetables, brush with a little olive oil and grill.

Serve thinly slice cooked tenderloin on toasted whole wheat French bread, and enjoy these open

faced sandwiches topped with roasted peppers and onions.

Coat steaks with crushed peppercorns before cooking to create the classic dish, steak au poivre.

Grilling meat this summer? Be sure to enjoy it with a healthy serving of Cole slaw, or lightly

steamed cabbage broccoli Brussels sprouts, kale or cauliflower. These cruciferous vegetables

greatly increase our body's ability to detoxify heterocyclic amines, the carcinogenic compounds

produced when meat is grilled or otherwise charbroiled.

In a study published in Carcinogenesis (Kassie F, Uhl M, et al., February 2003), researchers

looked at the effects on the liver and colon of supplementing the diet of animals given a

heterocyclic amine carcinogen with Brussels sprouts or red cabbage.

Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-

67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the

liver.

Red cabbage moderately decreased (19-50%) the number of pre-cancerous lesions that

developed in the liver and markedly reduced (41-83%) the size of those that did occur.

These highly protective effects are due to crucifers' ability to significantly increase the activity of

enzymes involved in both Phase I and Phase II detoxification.

Brussels sprouts' stronger protective effects are thought to be due to the fact that this cruciferous

vegetable contains 2-3 times the amount of phytonutrients called glucosinolates than are found

in red cabbage. Glucosinolates increase Phase II glucuronidation activity, one of the primary

pathways through which toxins that are made even more dangerous by Phase I, are rendered

water-soluble and ready for elimination from the body. So, boost your body's ability to protect

you from the cancer-promoting compounds formed when grilling meat or fish by enjoying these

foods with a healthy serving of crucifers. Liven up your plate with the vibrant colors of Cole

slaw made from red cabbage, carrots and scallions. For a bit of Indian flavor, dish up some

healthy sautéed cauliflower spiced with turmeric. Or be adventurous and give Brussels sprouts a

try. Tossed with virgin olive oil, balsamic vinegar, raisins and walnuts, lightly steamed Brussels

sprouts may turn out to be one of your favorite vegetables.

Marinate Beef Patties before Cooking for Healthier Hamburgers

Cooking hamburgers can result in the formation of cancer-causing compounds called

heterocyclic aromatic amines (HAA), to which the International Agency for Research on Cancer

recommends reducing our exposure.

Fortunately, for those who love a good hamburger, coating beef patties with marinades made

with onion, garlic and lemon juice in pure olive oil can greatly reduce the amount of HAA

produced. When the amount of garlic was increased from 2 to 20 grams /100 grams of marinade,

the estimated HAA content in the hamburgers was reduced about 70%. (20 grams is

approximately ¾ of an ounce, while 100 grams is approximately 3.5 ounces.) The amounts of

onion, garlic and lemon juice that achieved maximum reduction of HAA were calculated as

31%, 29% and 15% in the marinade, respectively.

Study author, Monika Gibis speculates that the sulphur-containing compounds, such as cysteine

and glutathione, in garlic and onions are responsible since these compounds have been shown to

reduce HAA levels in model systems. (Gibis M. J Agric Food Chem.)

Individual Concerns

Beef and Heart Attack Risk

Red Meat Significantly Increases Heart Attack Risk

Results of the CARDIO2000 case-control study indicate that frequent red meat consumption

significantly increases risk of "acute coronary syndrome," a label which includes greatly

increased risk of unstable angina, plaque rupture, blood clot formation and heart attack.

(Kontogianni MD, Panagiotakos DB, et al., Eur J Clin Nutr)

In this research, involving 848 patients and 1078 healthy age- and sex-matched controls, eating

more than 8 servings of red meat a month was associated with 52% increased risk of a "cardiac

event," e.g., cardiac arrest and sudden death.

Eating white meat more than 12 times a month increased likelihood of having a cardiac event by

18%.

Study participants who ate 8 or more portions red meat or 12 or more portions of white meat

each month had 4.9 and 3.7 higher odds of having a heart attack, respectively, compared to those

with low meat intake (less than 4 portions of red meat and less than 8 portions of white meat per

month, respectively). Practical Tip: Limit your consumption of red meat to once a week and

white meat to twice a week. Enjoy more meals featuring fish, eggs, and whole grain/legume

combinations. Let our Recipe Assistant help you find quick, easy and delicious ideas for meat-

free meals.

Allergic Reactions to Beef

Although allergic reactions can occur to virtually any food, research studies on food allergy

consistently report more problems with some foods than with others. Common symptoms

associated with an allergic reaction to food include: chronic gastrointestinal disturbances;

frequent infections, e.g. ear infections, bladder infections, bed-wetting; asthma, sinusitis;

eczema, skin rash, acne, hives; bursitis, joint pain; fatigue, headache, migraine; hyperactivity,

depression, insomnia.

Individuals who suspect food allergy to be an underlying factor in their health problems may

want to avoid commonly allergenic foods. Beef is one of the foods most commonly associated

with allergic reactions. Other foods commonly associated with allergic reactions include: cow's

milk, wheat, soy, shrimp, oranges, eggs, chicken, strawberries, tomato, spinach, peanuts, pork,

and corn. These foods do not need to be eaten in their pure, isolated form in order to trigger an

adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food,

even though the cow's milk has been processed and fermented in order to make the yogurt. Ice

cream made from cow's milk would be an equally good example.

Beef and Purines

Beef contain naturally-occurring substances called purines. Purines are commonly found in

plants, animals, and humans. In some individuals who are susceptible to purine-related

problems, excessive intake of these substances can cause health problems. Since purines can be

broken down to form uric acid, excess accumulation of purines in the body can lead to excess

accumulation of uric acid. The health condition called "gout" and the formation of kidney stones

from uric acid are two examples of uric acid-related problems that can be related to excessive

intake of purine-containing foods. For this reason, individuals with kidney problems or gout may

want to limit or avoid intake of purine-containing foods such as beef.

Special Handling of Beef

Special safety precautions are important when handling beef. However, the following

recommendations should be used as guidelines when handling any animal flesh involved in a

meal.

When you are at the grocery store, purchase raw meats last. Since raw meats may contaminate

other grocery items, keep fresh meats apart from other items. Put raw meat packages in a plastic

bag, so juices won't drip onto other foods. Pack raw meats in an ice chest if it will take you more

than an hour to get home, and keep the ice chest in the passenger area of the car during warm

weather. Take meats straight home to the refrigerator or freezer.

Store uncooked beef items together, separate from cooked foods. Refrigerate or freeze fresh beef

immediately after bringing it home. Never leave beef in a hot car or sitting out at room

temperature. Packaged whole cuts of fresh beef may be refrigerated in their original wrappings

in the coldest part of the refrigerator (usually the bottom back) for three to five days after

purchase, while ground beef can be stored in the refrigerator (also in the bottom back) for one to

two days. Keep beef refrigerated until you are ready to cook it.

Always wash your hands thoroughly with hot soapy water before preparing foods and after

handling raw beef. Don't let raw meat or juices touch ready-to-go foods, either in the refrigerator

or during preparation. Don't put cooked foods on the same plate that held raw beef. Always wash

utensils that have touched raw meat with hot, soapy water before using them for cooked meats.

Wash counters, cutting boards and other surfaces raw meats have touched. These surfaces may

be sanitized by cleaning with a solution of 1 teaspoon chlorine bleach per quart of water.

Thaw uncooked frozen beef in the refrigerator or in cold water. Never thaw beef at room

temperature. Thawing by refrigeration requires planning ahead and most likely allowing a 24-

hour thawing period. After defrosting raw beef by this method, it will be safe in the refrigerator

for up to five days before cooking.

To thaw beef in cold water, leave the beef in its original wrapping or place it in a watertight

plastic bag. Change the water every 30 minutes.

Marinate beef in the refrigerator, not on the counter. Discard the marinade after use because it

contains raw juices, which may harbor bacteria. If you want to use the marinade as a dip or

sauce, reserve a portion before adding raw food.

Never brown or partially cook beef, then refrigerate and finish cooking later, because any

bacteria present will not have been destroyed.

Using a thermometer is the only reliable way to ensure safety and to determine the "doneness" of

beef and most other foods. To be safe, a product must be cooked to an internal temperature high

enough to destroy any harmful bacteria that may have been in the food. Many food handlers

believe that visible indicators, such as color changes in the food, can be relied on to determine

whether foods have been cooked long enough to ensure bacterial destruction. However, recent

research has shown that color and texture indicators are not reliable.

When cooking whole cuts or parts of beef, the thermometer should be inserted into the thickest

part of the meat, away from the bone, fat and gristle. The thermometer may be inserted sideways

if necessary.

Whole Muscle Meats : The USDA recommends cooking to a minimum internal temperature of

160°F for medium-cooked whole cuts of fresh beef and 170°F for well-done cuts.

Ground Beef: Ground beef must be cooked thoroughly to kill harmful bacteria. Unlike whole

muscle meat, whose interior meat is sterile, the grinding process exposes the interior meat in

ground beef to bacteria, which may be on the surface, in the air, on equipment or on people's

hands. To kill these bacteria, food safety experts have one major rule of thumb - cook ground

beef to at least 160°F. This step, while very simple, offers the best protection that consumers can

have for serving ground beef products safely.

Nutritional Profile

Beef is a very good source of protein and vitamin B12. It is also a good source of zinc and

selenium. In addition, beef is a good source of vitamin B2, vitamin B6, niacin, iron and

phosphorus.

For an in-depth nutritional profile click here: Beef.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for

Beef, lean organic is also available. This profile includes information on a full array of nutrients,

including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty

acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the

calories they contain, we created a Food Rating System. This system allows us to highlight the

foods that are especially rich in particular nutrients. The following chart shows the nutrients for

which this food is either an excellent, very good, or good source (below the chart you will find a

table that explains these qualifications). If a nutrient is not listed in the chart, it does not

necessarily mean that the food doesn't contain it. It simply means that the nutrient is not

provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's

in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as

excellent, very good, or good - please use the link below the chart.) To read this chart accurately,

you'll need to glance up in the top left corner where you will find the name of the food and the

serving size we used to calculate the food's nutrient composition. This serving size will tell you

how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,

returning to the chart itself, you can look next to the nutrient name in order to find the nutrient

amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density

that we calculated for this food and nutrient, and the rating we established in our rating system.

For most of our nutrient ratings, we adopted the government standards for food labeling that are

found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Read more background information and details of our rating system.

Beef tenderloin, lean, broiled 4.00 oz-wt 113.40 grams

240.41 calories

Nutrient Amount DV (%)

Nutrient Density

World's Healthiest Foods Rating

tryptophan 0.36 g 112.5 8.4 excellent

protein 32.04 g 64.1 4.8 very good

vitamin B12 (cobalamin) 2.92 mcg 48.7 3.6 very good

zinc 6.33 mg 42.2 3.2 good

selenium 27.67 mcg 39.5 3.0 good

phosphorus 269.89 mg 27.0 2.0 good

vitamin B6 (pyridoxine) 0.49 mg 24.5 1.8 good

iron 4.05 mg 22.5 1.7 good

vitamin B3 (niacin) 4.44 mg 22.2 1.7 good

vitamin B2 (riboflavin) 0.35 mg 20.6 1.5 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Beef, lean organic

References

• Dhonukshe-Rutten RA, Lips M, de Jong N et al. Vitamin B-12 status is

associated with bone mineral content and bone mineral density in frail

elderly women but not in men. J Nutr. 2003 Mar; 133(3):801-7 2003.

• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition

Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

• Gibis M. Effect of oil marinades with garlic, onion, and lemon juice on the

formation of heterocyclic aromatic amines in fried beef patties. J Agric Food

Chem. 2007 Dec 12;55(25):10240-7. 2007. PMID:17988088.

• Hazell T. Iron and zinc compounds in the muscle meats of beef, lamb, pork

and chicken. J Sci Food Agric 1982 Oct;33(10):1049-56 1982.

PMID:16340.

• Hurrell RF, Lynch SR, Trinidad TP, et al. Iron absorption in humans: bovine

serum albumin compared with beef muscle and egg white. Am J Clin Nutr

1988 Jan;47(1):102-7 1988. PMID:16330.

• Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations

in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr,

Sept. 2004:80(3):715-721. 2004. PMID:15321813.

• Johnson JM, Walker PM. Zinc and iron utilization in young women

consuming a beef-based diet. J Am Diet Assoc 1992 Dec;92(12):1474-8

1992. PMID:16320.

• Kassie F, Uhl M, Rabot S, Grasl-Kraupp B, Verkerk R, Kundi M, Chabicovsky

M, Schulte-Hermann R, Knasmuller S. Chemoprevention of 2-amino-3-

methylimidazo[4,5-f]quinoline (IQ)-induced colonic and hepatic

preneoplastic lesions in the F344 rat by cruciferous vegetables

administered simultaneously with the carcino. Carcinogenesis. 2003

Feb;24(2):255-61. 2003. PMID:12584175.

• Kiatoko M, McDowell LR, Bertrand JE, et al. Evaluating the nutritional

status of beef cattle herds from four soil order regions of Florida. I.

Macroelements, protein, carotene, vitamins A and E, hemoglobin and

hematocrit. J Anim Sci 1982 Jul;55(1):28-37 1982. PMID:16350.

• Kontogianni MD, Panagiotakos DB, Pitsavos C, Chrysohoou C, Stefanadis C.

Relationship between meat intake and the development of acute coronary

syndromes: the CARDIO2000 case-control study. Eur J Clin Nutr. 2007 Mar

14; [Epub ahead of print] 2007. PMID:17356558.

• Neale RJ, Obanu ZA, Biggin RJ, et al. Protein quality and iron availability of

intermediate moisture beef stored at 38 degrees C. Ann Nutr Aliment

1978;32(2-3):587-96 1978. PMID:16360.

• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.

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