Beef and lamb are extremely rich sources of protein, which is needed for growth, repair and maintenance of body tissues. Beef and lamb protein is a complete protein, containing all amino acids including the 8 essential ones, in the ideal proportions for use by the human body.

Lean beef and lamb provide the ideal combination of amino acids for efficient use by humans for optimum growth.

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Iron deficiency is one of the most commonly reported nutritional disorders. Most at risk are young children and teenagers whose growth demands are great, the elderly whose diets are often lacking, and women who are pregnant or of childbearing age. Red meat is one of the richest sources of iron. Not only that, but much of the iron in red meat is in the form of haem-iron, which is more easily absorbed by our bodies than iron from plant sources. Red meat also helps absorption of iron from vegetables and cereals when eaten in the same meal. Iron is required to form haemoglobin in red blood cells and is key to optimal energy metabolism. It is involved in enzyme systems throughout the body and helps maximise physical and mental performance.

Red meat is one of the few dietary sources of highly bio available haem iron.

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Zinc is essential for normal growth and development. It is important in many processes, such as bone and hair formation, wound healing, and helping our immune system ward off infections. Beef and lamb are one of nature’s best sources of zinc, where it is present in a highly bio available form. Beef and lamb can also increase absorption of zinc from vegetables and cereals when eaten as part of the same meal.

A 100g portion of lean beef or lamb provides approximately 75 % of a female’s daily requirement for zinc.

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Beef and lamb are an important source of B vitamins, including B₁ (thiamine), B₂ (riboflavin), B₁₆, B₁₂ and niacin. These vitamins are essential for metabolic reactions involved in normal body functioning. Beef and lamb are particularly good sources of vitamin B₁₂, which only occur naturally in foods of animal origin. It works with folate to prevent anaemia, helps DNA synthesis and is essential for a healthy nervous system.

As vitamin B₁₂ is found only in foods of animal origin, beef and lamb are therefore one of the few dietary sources of the vitamin.

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These are required for maximum brain efficiency and learning, and also play a controlling factor in the cardiovascular and immune systems of the body. They must be supplied by the diet to reach the levels required for improved brain, heart, and immune function. Beef and lamb are rich sources of these fatty acids

NIFQAS animals are grass-fed and therefore provide beef and lamb which is higher in omega-3 fatty acids.

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Even though fat has many important functions as a nutrient (e.g. as a carrier of the fat soluble vitamins A, D, E & K) most of us would benefit by reducing our intake. The fat content of beef and lamb has fallen by an average of one third over the last 20 years, with many lean cuts now having levels of fat below 5%. Such cuts are comparable to poultry in terms of their fat content.

Approximately half the fat in lean beef and lamb is unsaturated (i.e. monounsaturated and polyunsaturated), with meat being one of the major sources of monounsaturated fat in the diet. Elevated blood cholesterol is a known risk factor for coronary heart disease. Monounsaturated fatty acids are known to help reduce cholesterol levels. Unlike other foods, the fat content of beef and lamb can be reduced by trimming before cooking, or when on the plate (all the essential nutrients are found in the lean parts of beef). Opting for low fat cooking methods will also help reduce intake.

Comparison of fat in different meat products

Lean beef roast (100g)   5.1g   5.1g   Lean lamb roast (100g)   9.4g   9.4g   Corn-fed roast chicken meat only (100g)   7.2g   7.2g   2 grilled pork sausages (60g)   13.3g   22.1g   1 beef burger (56g)   9.7g   17.3g   1 medium sausage roll (60g)   15.6g   26g Source: The UK Nutrient Databank Less than half the fat in beef is saturated, with just over half in lamb.

A certain amount of salt (also called sodium) is required in the diet and is used by the body to regulate body water content. However, according to government sources, intakes are currently too high and should be reduced by 1/3 as a means of reducing high blood pressure. Most raw foods contain very small amounts of salt, however during processing, preparation, preservation and serving, additional salt is added. Interestingly, salt added to food "at the table" only accounts for ¼ of all salt intake. In fact, reducing intakes of processed foods would have the most significant impact on reducing salt intakes. Salt is a hidden ingredient in many foods - always read the label for either salt (or sodium). When cooking, try alternatives to salt, such as fresh (or dried) herbs, garlic, black pepper, lemon juice or marinating. Always taste food before adding salt, you may not need to add any extra.

As a guide, foods containing 1.25 g per 100 g are high in salt, while those containing 0.25 g per 100 g or less are low in salt (to convert salt to sodium, divide by 2.5; to convert sodium to salt, multiply by 2.5).

Lean beef is low in salt food providing only 0.13g in a 90g portion of sirloin steak.

Vitamin D is essential for the development and maintenance of bone. Only a few foodstuffs contribute to intake of vitamin D as the majority comes from sunlight. Red meat is now recognised as an excellent source of vitamin D and is considered one of the largest natural source of vitamin D.

Red meat is considered the largest natural source of vitamin D, second only to vitamin D fortified fat spreads.

Beef and lamb contain many other important nutrients, including selenium, copper, manganese, and conjugated linoleic acid (CLA), which has been linked with a lowered risk of developing coronary heart disease and cancer.

• NIFQA beef and lamb are mainly grass fed yielding beef and lamb which is naturally higher in omega 3 fatty acids
• The fat content of beef and lamb has substantially reduced over the last 25 years. This combined with its high protein content makes a satisfying meal and can therefore form an important part of a low fat diet.
• Lean beef and lamb are nutrient rich foods, as a small serving of lean beef or lamb provides a large amount of important nutrients for health.
• The consumption of beef and lamb is the most effective and efficient remedy for iron deficiency anaemia.
• Beef and lamb contains nothing artificial, providing only pure, simple, natural, nutrition.

DON'T FORGET!

Get the balance of your meals right by including generous portions of vegetables or salad. Include plenty of starchy foods such as rice, pasta, noodles, bread or potatoes. Eat fruit throughout the day for snacks and desserts and limit the amount of foods with high levels of sugar and fat.

A balanced diet should include lean red meat (including beef) 3-4 times per week.

No single food contains all the nutrients needed for health so it is recommended that we eat a wide variety of different foods each day.

There are five main food groups:

	Bread, other cereals and potatoes: Starchy foods like bread, pasta, rice, cereals and potatoes should be the main part of most meals and snacks forming about one third of all food eaten. As well as energy they provide vitamins, minerals and fibre. These are usually not high in calories provided you do not add sugar or fat, so eat lots of them.
	Fruit and Vegetables: provide valuable vitamins, minerals and fibre. You should eat at least 5 portions of fruit and vegetables per day. Most are low in fat and so replacing snacks such as cakes and biscuits with fruit and vegetables can help reduce total fat intake.
	Milk and Dairy Foods: Rich in calcium for strong bones and teeth. Adults should choose low-fat versions such as semi-skimmed or skimmed milk. These contain just as much calcium protein and B vitamins. Children may have whole milk to ensure an adequate supply of energy and fat-soluble vitamins A, D, E and K.
	Meat, fish and alternatives: Meat, poultry, fish, eggs, nuts and pulses such as beans, chickpeas and lentils are included in this group. They provide protein, vitamins and minerals. Choose leaner cuts of meat or vegetable sources and use low fat cooking techniques to reduce fat intake from this group.
	Foods containing fat and foods containing sugar: These foods are not essential to a healthy diet, but they do add variety and choice, so try to limit their intake.
	Fluid is vital for health and is central to a balanced intake. Eight-ten cups of water, or fruit juices should be consumed each day.

When shopping read food labels carefully and try to avoid excessive intake of fat, fatty foods and those with a high sugar content.