Tuesday, 5 November 2013

#Healthy #Foods - Beef, lean organic


Lean meats
Lean meats are considered as animal fresh of which most fats are withdrawn before consuming to reduce the amount of sutured fat and cholesterol. Although some people insist that meats with fat are highly tasty, but the consequence of eating too much fat can damp the health of your body, leading to all kinds of diseases. Because of the use of growth hormone and selective breeding for commercial purposes, it is advised only eating lean meats from organic farm.

Nutritional supplements
1. Protein
2. Fat
3. Vitamin A
4. Vitamin B complex
5. Vitamin C
6. Vitamin D
7. Vitamin E
8. Sodium
9. Selenium
10. Phosphorus
11. Iron
12. Zinc
13. Etc.

Health Benefits
A. Health benefits according to studies
1. Nutrients
In the assessment of the nutrients in lean beef found that
Total beef consumed among adults 19 to 50 and 51+ years was 49.3 +/- 1.4 g (1.74 oz/d) and 37.1 +/- 1.2 g (1.31 oz/d), respectively. In adults 19 to 50 and 51+ years, LB contributed 3.9% and 3.7% to total energy; 4.5% and 4.1% to total fat, 3.8% and 3.6% to saturated fatty acids; 13% and 11% to cholesterol intake; 15% and 14% to protein; 25% and 20% to vitamin B(12); 23% and 20% to zinc; and 8% and 7% to iron, respectively. Beef was also an important food source of many other nutrients, including niacin, vitamin B(6), phosphorus, and potassium. In addition, beef provided only 1% of total sodium intake and concluded that Consumption of beef contributed significantly to intake of protein and other key nutrients by US adults, according to "Lean beef contributes significant amounts of key nutrients to the diets of US adults: National Health and Nutrition Examination Survey 1999-2004" by Zanovec M, O'Neil CE, Keast DR, Fulgoni VL 3rd, Nicklas TA.(a)

2.
Hypercholesterolemic
In the
comparison of the effects on lipoprotein profiles in hypercholesterolemic men with consumption of beef with that of fish and poultry found that that an American Heart Association diet with a high polyunsaturated-to-saturated fatty acid ratio and high fiber content induced numerous favorable changes in coronary artery disease risk factors in hypercholesterolemic men, regardless of the protein source, according to "Plasma lipids and lipoproteins in hypercholesterolemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry" by Beauchesne-Rondeau E, Gascon A, Bergeron J, Jacques H.(b)

3.
Weight loss and improved lipid
In the investigation of
Conflicting recommendations are prevalent regarding the appropriateness of red meat versus white meat consumption found that that weight loss and improved lipid profile can be accomplished through diet and exercise, whether the dietary protein source is lean beef or chicken, according to "Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source" by Melanson K, Gootman J, Myrdal A, Kline G, Rippe JM.(c)

4. Cardiovascular health
In the examination of
the effects of dietary protein intake on energy restriction (ER)-induced changes in body mass and body composition found that overweight postmenopausal women can achieve significant weight loss and comparable short-term improvements in body composition and lipid-lipoprotein profile by consuming either a moderate-protein (25% of energy intake) poultry- or beef-containing diet or a lacto-ovo vegetarian protein (17% of energy intake) diet, according to "Protein intake during energy restriction: effects on body composition and markers of metabolic and cardiovascular health in postmenopausal women" by
Mahon AK, Flynn MG, Stewart LK, McFarlin BK, Iglay HB, Mattes RD, Lyle RM, Considine RV, Campbell WW.(d)

5. Diabetes
In random sequence, 50 g protein in the form of very lean beef or only water at 0800 h and studied over the subsequent 8 h found that the amount of glucose appearing in the circulation was only approximately 2 g. The peripheral plasma glucose concentration decreased by approximately 1 mM after ingestion of either protein or water, confirming that ingested protein does not result in a net increase in glucose concentration, and results in only a modest increase in the rate of glucose disappearance, according to "Effect of protein ingestion on the glucose appearance rate in people with type 2 diabetes" by Gannon MC, Nuttall JA, Damberg G, Gupta V, Nuttall FQ.(e)

6. Etc.

B. Health benefits according to concentration
1. Trytophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(I)

2. ProteinIn the research of the importance of dietary proteins influence body weight by affecting four targets for body weight regulation: satiety, thermogenesis, energy efficiency, and body composition, found that Ingestion of dietary proteins in diabetes type 1 exerts a delayed postprandial increase in blood glucose levels due to protein-induced stimulation of pancreatic glucagon secretion. Higher than minimal amounts of protein in the diet needed for nitrogen balance may play an important role for the increasing number of elderly obese subjects in our industrialized societies, since proteins exert beneficial effects in the conditions of overweight, metabolic syndrome, cardiovascular risk factors, bone health, and sarcopenia. Adverse effects of increased dietary proteins have been observed in subjects with renal impairment- this problem is frequently observed in the elderly, hypertensive, and diabetic population. Nevertheless, dietary proteins deserve more attention than they have received in the past, according to "Dietary proteins in obesity and in diabetes" by Keller U.(II)

3. Vitamin B complexBeef contains high levels of vitamin B complex, including niacin, thiamin, riboflavin and B6, which aid each other for the body's metabolism, according to the article of "Vitamin B Complex", posted in the Americam cancer societ, the author wrote that B vitamins are essential for growth, development, and a variety of other bodily functions. They play a major role in the activities of enzymes, proteins that regulate chemical reactions in the body(III), the formation of red blood cell formation and promoting the effectiveness of nervous system, according to the study of "The effect of 90 day administration of a high dose vitamin B-complex on work stress" by Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA., posted in PubMed (IV).

4. ZincIn the assessment of zinc and its effect on thyroid hormone and testosterone levels found that exercise decreases thyroid hormones and testosterone in sedentary men; however, zinc supplementation prevents this decrease. Administration of a physiologic dose of zinc can be beneficial to performance, according to "Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc" by Kilic M.(V)

5. SeleniumSelenium is considered as one of a powerful antioxidant in protection of free radical causes of cancer, according to study of "Low doses of selenium specifically stimulate the repair of oxidative DNA damage in LNCaP prostate cancer cells" by de Rosa V, Erkekoğlu P, Forestier A, Favier A, Hincal F, Diamond AM, Douki T, Rachidi W.(VI)
6. Etc.

C. Other health benefits
1. Enzymes
Lean meat contains a complete amino enzymes that are essential for the building blocks of about everything in our body including from enzymes and hormones to bones, muscles and skin., according to the article of "Protein" posted in Wikipedia(1), the writer wrote that proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions.

2. Free radical scavenger
Vitamin C is one of antioxidant that improves the immune system in fighting against the forming of free radicals and invasion of foreign virus and bacteria, thus reducing the risk of abnormal cell growth, infection and inflammation according to the study of "Dietary antioxidants: immunity and host defense" by Puertollano MA, Puertollano E, de Cienfuegos GÁ, de Pablo MA., posted in PubMed(2)

3. Improve the nutrient transportation
The high levels of iron helps in maintaining high levels of energy and oxygen through the bloodstream as it enhances the function of blood in oxygen absorption, reduces the risk of iron deficiency anemia and improves the menstrual health for teenage girls and women in their child-bearing years, according to the study of "[Menstrual blood loss and iron nutritional status in female undergraduate students].[Article in Chinese]" by Li J, Gao Q, Tian S, Chen Y, Ma Y, Huang Z., posted in PubMed(3)

4. Osteoporosis
Beside aiding the body in absorption of calcium which is an essential mineral for healthy bone, it also play an important role in relaxing muscle thus reducing the risk of metal cramps and pain and fibromyalgia, according to the study of "The relationship between serum antioxidant vitamins, magnesium levels, and clinical parameters in patients with primary fibromyalgia syndrome.as well as improving insulin reaction to blood sugar level" by Sakarya ST, Akyol Y, Bedir A, Canturk F., posted in PubMed(4)

5. Nerve cells
Beside phosphorus is an essential minerals in maximizing the effectiveness in calcium, according to the atudy of "The Abnormal Phenotypes of Cartilage and Bone in Calcium-Sensing Receptor Deficient Mice Are Dependent on the Actions of Calcium, Phosphorus, and PTH" by Liu J, Lv F, Sun W, Tao C, Ding G, Karaplis A, Brown E, Goltzman D, Miao D., posted in PubMed (5), it also aids the function of digestive system in absorbing B vitamins, enhances the brain cells in information transmitting.

6. Etc.

Side effect
1. Although it is lean, it still contains a measure amount of fat, therefore, it is advised that people with history of heat diseases, stroke, high blood pressure and bad cholesterol to supplement their diet with plant protein.
2. It may cause stress to kidneys for certain people and reduce the absorption of calcium, if eating in large amount.
3. Etc.


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Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/20650344
(b) http://www.ncbi.nlm.nih.gov/pubmed/12600847
(c) http://www.ncbi.nlm.nih.gov/pubmed/12714091
(d) http://www.ncbi.nlm.nih.gov/pubmed/17536130
(e) http://www.ncbi.nlm.nih.gov/pubmed/11238483

(I) http://www.ncbi.nlm.nih.gov/pubmed/19539268
(II) http://www.ncbi.nlm.nih.gov/pubmed/22139563
(III) http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/vitamin-b-complex
(IV) http://www.ncbi.nlm.nih.gov/pubmed/21905094
(V) http://www.ncbi.nlm.nih.gov/pubmed/17984944
(VI) http://www.ncbi.nlm.nih.gov/pubmed/22145923

1. http://en.wikipedia.org/wiki/Protein
2. http://www.ncbi.nlm.nih.gov/pubmed/21506934
3. http://www.ncbi.nlm.nih.gov/pubmed/21560310
4. http://www.ncbi.nlm.nih.gov/pubmed/21347604
5. http://www.ncbi.nlm.nih.gov/pubmed?term=The%20Abnormal%20Phenotypes%20of%20Cartilage%20and%20Bone%20in%20Calcium-Sensing%20Receptor%20Deficient%20Mice%20Are%20Dependent%20on%20the%20Actions%20of%20Calcium%2C%20Phosphorus%2C%20and%20PTH

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