Are you at risk of zinc deficiency? Zinc, an essential trace mineral, is most commonly found in animal food sources. It is said that millions of people around the world are now deficient in this mineral because of their nutritionally-deficient diets. Even more alarming is the fact that many people are not familiar with their zinc status.
Vegetarians and vegans commonly suffer from zinc deficiency for one main reason: they do not eat meat. This is because the zinc in meat is more absorbable than the zinc from plant sources.
One of the healthiest and most delicious meats rich in zinc is lean beef. If you eat this food regularly, you will hardly be at risk of zinc deficiency. In fact, a three-ounce serving of lean beef contains as much zinc as six three-ounce servings of chicken breast or 12 three-ounce servings of white tuna meat.
When buying lean beef, though, make sure you only buy organic, pasture-fed beef from a local farm. Not only is this leaner and healthier, but it is also free of growth hormones and other drugs that are usually found in factory-farmed beef.
Cooking Lean Beef: Remember These Easy Tips
To make sure that you’re getting all the nutrients from beef (or any meat of your choice), you need to take note of how you cook it. Some people tend to overcook meat, which removes all of its healthful nutrients.
If you want to get the most out of your meat, it is best to consume it as raw as possible. For example, to cook lean beef, sear the two sides but leave the middle portion slightly raw. If you’re consuming organic meat, there will be little risk of bacteria, so there’s no need to worry.
Here are some more lean beef cooking tips:
- Lean beef steak cuts can be grilled, or cooked in a broiler or skillet. To add flavor, season it with herbs like basil and rosemary, or add a dollop of bleu cheese.
- Do you have leftover beef pot roast from last night’s dinner party? Don’t let it go to waste – shred it in small pieces and then store in the freezer or refrigerator. You can use it to make delicious tortilla soup, stuffed bell peppers, or quesadillas.
- To use leftover steak, simply slice it into thin strips, and then add as a topping to your salad. You can also use it to make a healthy sandwich.
- Stir-fry beef is also a good dish you can try. Just sauté the beef with some organic veggies, and add flavor with some oyster sauce. Serve with brown rice for a healthy and filling lunch!
Stay away from zinc deficiency by consuming healthy amounts of lean beef. Make sure to add other types of zinc rich foods into your diet. Good examples are liver, oysters, lamb, spinach, and crimini mushrooms.
TheSweetBorn is a food blogger. She loves eating red meat, particularly lean beef. She believes that this is why she does not suffer from zinc deficiency unlike her siblings, who were recently diagnosed with this condition. She is experimenting with different meat recipes and serves them to her family and friends.