Boost your health with
beef and lamb
Beef and lamb aren't just delicious – they contain a powerhouse of nutrients essential for optimal health. Discover their benefits and how to incorporate them into your diet effectively.
The Basics: What you need to know
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What’s in it for you?
- Beef and lamb are the best source of zinc, iron, vitamin b6 and b12.
- Red meat offers essential amino acids crucial for muscle protein synthesis.
- Protein helps regulate your appetite, keeps you fuller for longer and takes more energy to digest than carbohydrates or fats.
Source:
Immunity boosting food — BEEF + LAMB NEW ZEALAND (beeflambnz.co.nz)
Iron - NZ Nutrition Foundation
10 Science-Backed Reasons to Eat More Protein (healthline.com) -
How much protein is ideal?
- Aim for 1.6g of protein per kg of your bodyweight daily
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How much beef and lamb should I eat?
- Consume beef or lamb 3-4 times a week to supercharge your iron intake.
Source
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How to optimise iron absorption:
- Combine beef and lamb with veggies.
- Include vitamin C rich foods like capsicums.
- Avoid tea or coffee immediately after your meal.
- Enjoy beef and vegetable stir-fry for an iron-rich meal.
Source
Iron - NZ Nutrition Foundation
A 150g steak has as much protein as 7 eggs!
The Health Benefits
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Iron Importance:
- Crucial for producing haemoglobin which carries oxygen in our blood.
- Essential for a robust immune system.
- Needed to prevent fatigue and brain fog.
- Red meat can help to increase iron absorption. When you eat beef or lamb, together with vegies, the amount of non-heme iron absorption from veggies will increase.
- Essential for making neurotransmitter chemicals for the brain and the body, all of which are in red meat.
- Eating enough iron helps to prevent oxidative stress in the brain.
Source
About | Iron Awareness Week (ironweek.co.nz)
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Concerning Stats:
- More people suffer from iron deficiency than any other nutritional disorder in the world
- 14% of children under 2 are iron deficient.
- 8 out of 10 toddlers miss their daily dietary iron intake.
- 1 in 14 women are low in iron.
- Over 33% of teenage girls don’t achieve their daily iron requirements.
- You need to consume 30% more plant protein to get the same amount of absorbable protein from beef and lamb.
- Your body can use 15-25% of the iron in red meat, but only 5-12% of the iron in plants.
Source
Introduction (escholarship.org)
Iron — BEEF + LAMB NEW ZEALAND (beeflambnz.co.nz)
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Natural vs Supplements:
- Don't rely on supplements. The iron in pills or supplements and fortified foods such as breakfast cereal is poorly absorbed
- Iron supplements can reduce the absorption of other essential nutrients, such as zinc and calcium
- Athletes, remember: Intense training can reduce iron absorption. Plan your meals wisely.
Source
Hold off on that tea or coffee for 30 mins post-meal to ensure maximum iron absorption.
Plant Protein vs. Red Meat Protein
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Quantity
- You need 30% more plant protein to match the protein in beef and lamb.
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Quality
- Red meat has more complete proteins, providing all essential amino acids.
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Iron Absorption
- Meat (haem iron) is absorbed better than plant-based (non-haem) sources.
- Your body can tap into 15-25% of the iron in red meat, but only 5-12% from sources like silver beet.
Women’s health
Did you know?1 in 14 women is low in iron, with over 33% of teenage girls not achieving their daily iron requirements. 120g of beef satisfies a quarter of a woman’s daily absorbable iron needs.
Brain Power
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Feed Your Brain with Red Meat
- Beef and lamb are brimming with vitamin B12, shielding against fatigue and brain fog.
- History tells us: Early meat-eating humans had larger brains than their plant-eating counterparts.
- Micronutrients in Focus: Vital for optimal brain function. Found abundantly in red meat, they combat issues like low IQ, autism, depression, and dementia.
- Nourish & Flourish: During stressful times, upping your nutrient intake, especially from beef and lamb, helps your brain cope better.
120g steak equals the absorbable iron in 19 cups (1.4kg) of cooked silver beet.
Fuel up! Listen, read, eat...
LISTEN - Podcast series
Listen to our podcast 'Nutrition Mission with ANZCO Foods', covering all things IRONMAN from the start to the finish line and to get the inside scoop from the Tokomanawa Queens. Check it out and follow us on your favorite podcast app.
LISTEN
READ - Inspiring Stories
Read the latest editorials where we interview elite athletes, leading nutritionists, coaches, and physiotherapists. They share their journeys, highs and lows, perspectives, and aspirations for the future.
READ
EAT - Beef and lamb recipes
From beef sirloin with chimichurri to roast leg of lamb with fennel and crispy roast potatoes, we've got some nutrient-rich mouth-watering recipes that can provide the energy boost you need to power through your day.
EAT