Beef

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 71.

Less a 5.0 anti-nutrient penalty (very high saturated fat, high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Beef has been a staple protein source across human civilizations for millennia, prized for its exceptional micronutrient density relative to caloric content. Per 100g of lean beef, you obtain 22g of complete protein containing all essential amino acids, making it particularly valuable for muscle maintenance—critical for preventing age-related sarcopenia. The iron content in beef is predominantly heme iron, which has 2-3 times higher bioavailability than plant-based non-heme iron, supporting oxygen transport and mitochondrial function. Beef also provides choline (54.3mg/100g), a compound increasingly recognized as essential for brain health and cellular methylation processes that decline with age. The selenium content (22.5mcg/100g) contributes to glutathione peroxidase production, a primary antioxidant defense system. For longevity-focused nutrition, grass-fed and pasture-raised beef offers additional benefits including higher omega-3 fatty acids and conjugated linoleic acid (CLA), which have emerging evidence for anti-inflammatory and metabolic health effects. Lean cuts minimize saturated fat while maximizing micronutrient concentration.

Health benefits 5

Pairs with

• Pair with vitamin C-rich foods (citrus, tomatoes, peppers) to enhance non-heme iron absorption and reduce oxidative stress from iron metabolism
• Combine with cruciferous vegetables (broccoli, Brussels sprouts) to amplify Phase II detoxification enzyme expression and reduce heterocyclic amine formation from high-heat cooking
• Serve with leafy greens (spinach, arugula) to provide folate and magnesium, supporting methylation cycles and nitric oxide production for vascular health
• Pair with fermented foods (sauerkraut, kimchi) to optimize gut microbiota diversity and enhance nutrient absorption, particularly B vitamin synthesis

In the kitchen

• Select grass-fed or pasture-raised beef when possible; contains 2-3x higher omega-3 fatty acids and higher CLA compared to grain-fed, with improved fatty acid ratios
• Choose lean cuts (sirloin, tenderloin, 93% ground beef) to minimize saturated fat intake while maintaining micronutrient density; aim for 3-4oz portions
• Avoid charring at very high temperatures; use moderate heat with marinades containing antioxidants (rosemary, thyme) to reduce heterocyclic amine formation
• Store raw beef at 40°F or below and use within 3-4 days; freeze at 0°F for up to 4 months to preserve nutrient quality and food safety
• Cook to medium (160°F internal temperature) for food safety; this temperature retains micronutrients better than well-done while eliminating pathogens

When to eat it post workout

Post-exercise window (0-2 hours) maximizes muscle protein synthesis response; beef's complete amino acid profile and high leucine content amplify anabolic signaling when combined with resistance training

Breaks a fast

Beef can be consumed at any meal; post-workout timing offers maximum benefit for muscle maintenance. Evening consumption does not impair sleep and may enhance overnight protein synthesis.