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 rich in zinc, iron, vitamin B6, and B12.
- They offer essential amino acids crucial for muscle protein synthesis.
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How much protein is ideal?
- Aim for 1.6g of protein per kg of your bodyweight daily.
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When should you eat beef and lamb?
- Consume beef or lamb 3-4 times a week to supercharge your iron intake.
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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.
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.
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Concerning Stats:
- Worldwide, iron deficiency is the most prevalent nutritional disorder.
- 14% of children under 2 are iron deficient.
- 8 out of 10 toddlers miss their daily dietary iron intake.
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Natural vs Supplements:
- Natural iron from beef and lamb is better absorbed than fortified foods or pills.
- Athletes, remember: Intense training can reduce iron absorption. Plan your meals wisely.
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