With complete protein and many essential nutrients packed into each small serving, beef is a smart part of a healthy diet for Canadians. Beef champions nutrients that are difficult to get from other foods, like iron, zinc and vitamin B₁₂. Beef is nutrient dense, meaning less food and less calories required to get what your body needs.

Overall, very few foods can match the nutrient density of beef. Beef is a concentrated source of nutrients providing a variety of essential vitamins and minerals for a modest number of calories.

In fact, beef meets the criteria for a nutrient claim on all the nutrients listed in the chart below – that’s 13 essential nutrients that beef is a source of; and for more than 2/3 of these (9 nutrients), beef qualifies as a good or excellent source.

When it comes to quality calories, Beef is a powerful nutritional package.

Health Canada, Canadian Nutrient File, 2015. Food code 6172, beef, composite cuts, steak/roast, lean and fat, cooked. Choline value obtained from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. Food Code 13361

Percentages calculated according to the 2016 CFIA labelling regulations using Health Canada’s 2016 Nutrition Labelling – Table of Daily Values.

Food synergy is the idea that when consumed in combination, foods interact to deliver a greater nutritional benefit compared to when they are eaten separately.

The ‘Meat Factor’ is a concept that explains the improved absorption of nutrients like iron and zinc from plant-based proteins and vegetables when consumed alongside beef or other meats. For example, adding some ground beef to your bean chili allows you to absorb 150% more iron from the beans than if you ate a vegetarian version of the dish.

Another example of food synergy is adding fruit that is high in vitamin C (e.g., strawberries, cantaloupe, citrus) to oatmeal to help enhance your body’s ability to absorb iron from the cereal. Similarly, adding calcium-rich milk or yogurt to a veggie smoothie can help bind oxalates from greens such as spinach or kale, an important benefit for people with calcium oxalate kidney stones.

It’s a simple lesson, and another reason “beef belongs”. It’s not a matter of one or the other: plant- and animal-sourced foods are Happy Together. #beefbelongs

Satiety

Beef gives our body the power to feel fuller longer, to stay active longer, and in turn, control body weight. Research shows that a protein-rich meal can help keep you feeling full longer. Think beef for protein!

Energy Boost

Fuel your body with a healthy helping of “energizing” nutrients. Beef is naturally rich in key nutrients your body needs to release and use energy from the foods you eat.

• Iron
• Protein
• Vitamin B₁₂
• Vitamin B₆
• Riboflavin
• Niacin
• Pantothenate
• Thiamin

Healthy Bones & Teeth

Give your body a good reason to smile. Beef provides key nutrients that help build healthy bones and teeth, so they start strong in the early years and stay strong for life.

• Protein
• Potassium
• Magnesium
• Phosphorous
• Zinc

Brain Power

Make a smart choice with nutrients that help your brain work its best. Beef is naturally rich in nutrients that help you learn, concentrate and remember better.

• Iron
• Niacin
• Vitamin B₁₂
• Vitamin B₆
• Riboflavin
• Zinc
• Choline

Healthy Immune System

Bundle up with nutrients that support a healthy immune system. Beef provides key nutrients that boost your body’s immune defences and ability to resist infection.

• Zinc
• Iron
• Selenium
• Protein
• Vitamin B₆

Per 100g cooked beef, Health Canada, Canadian Nutrient Files 2015, food code 6172: beef, composite cuts, steak/roast, lean and fat. % Daily Values calculated based on the 2016 CFIA labelling regulations using Health Canada’s 2016 Nutrition Labelling – Table of Daily Values.