Grass Fed Beef - Most of the Story
Almost All You Ever Needed To Know
About Grass-Fed Beef
The benefits of using grass-fed beef are significant. There is a vast amount of research that indicates an overwhelming case for eating grass fed beef in lieu of the mass produced alternative. Let’s look at facts, here relying on a report produced by the College of Agriculture, California State University, Chico. The Chico report examined the claims that grass-fed beef, or beef produced from cattle fattened on forage only diets (little or no grain), has contain elevated concentrations of vitamin A, vitamin E and increased levels of omega-3 and a more desirable omega-3:omega-6 ratio.
Antioxidants
Vitamin A – Beta-Carotene: Your body converts Beta-Carotene to Vitamin A (retinol). Vitamin A, when consumed as a supplement, can be toxic to the body. But your body only converts as much beta-carotene into vitamin A as it needs. Vitamin A is a critical fat-soluble vitamin that is important for normal vision, bone growth, reproduction, cell division, and cell differentiation, specifically responsible for maintaining the surface lining of the eyes and also the lining of the respiratory, urinary, and intestinal tracts. The overall integrity of skin and mucous membranes is maintained by vitamin A, creating a barrier to bacterial and viral infection. In addition, vitamin A is involved in the regulation of immune function by supporting the production and function of white blood cells.
The current recommended intake of vitamin A is 3,000-5,000 IU (International Units) for men and 2,300-4,000 IU for women, which is equivalent to 900 – 1500 micrograms (µg). While there is no recommended dietary allowance (RDA) for beta-carotene or other pro-vitamin A carotenoids, an Institute of Medicine report suggests that consuming 3 milligrams (mg) of beta-carotene daily to maintain plasma beta-carotene in the range associated with normal function and a lowered risk of chronic diseases (National Institute of Health Clinical Center, 2002).
Research indicates that dietary sources of beta-carotene (pro-vitamin A) are superior to supplemental Vitamin A (retinol) because of suspected interference with normal calcium absorption. Dietary retinol (Vitamin A) intake greater than 1,500 µg/day was associated with reduced bone mineral density and increase risk of hip fracture as compared to women who consumed less than 500 µg per day. Beef fed through conventional feedlots contains approximately 41 µg of beta- carotene/100 grams (g) of ground beef and approximately 36 µg in a typical ribeye steak. Cattle fattened predominately on ryegrass effectively doubles the beta-carotene content in both steak (64 µg) and ground beef.
Grass-fed beef supplies two times the beta-carotene of conventional beef. A typical 6- ounce (oz.) serving would provide 20% of the recommended dietary allowance (RDA) for beta-carotene for women as compared to 5 % supplied by conventional beef.
Vitamin E: Alpha-tocopherol: Summarizing again from the Chico report, Vitamin E is also a fat-soluble vitamin that exists in eight different forms with powerful antioxidant activity, the most active being alpha-tocopherol. Antioxidants protect cells against the effects of free radicals. Free radicals are potentially damaging by-products of the body’s metabolism that may contribute to the development of chronic diseases such as cancer and cardiovascular disease. Research shows Vitamin E supplementation may help prevent or delay coronary heart disease, block the formation of nitrosamines, which are carcinogens formed in the stomach from nitrites consumed in the diet and protect against the development of cancers by enhancing immune function. Additionally, some studies that found lens clarity (a diagnostic tool for cataracts) was better in patients who regularly use Vitamin E.
The current recommended intake of Vitamin E is 22 IU (natural source) or 33 IU (synthetic source) for men and women is necessary for biological activity. Twenty-two international units is equivalent to 15 milligrams by weight. Interestingly, the synthetic version of alpha-tocopherol made in the laboratory and found in supplements is not identical to the natural form and is not quite as active as the natural compound.
The amount of natural alpha-tocopherol (Vitamin E) found in beef raised on a concentrate-based diet is 3.7 µg/gram of tissue, where as the amount of Vitamin E in beef raised on a grass-based diet is 9.3 µg/gram, there is a approximately a three fold increase over conventional beef. Thus, a 6-ounce serving of grass-fed beef yields 1,600 µg of Vitamin E, about 12% of the daily dietary requirement.
Omega 3: Omega 6 fatty acids:
The big news on grass-fed beef pertains to the issue of essential fatty acids (EFA). Fat is classified into saturated fats, polyunsaturated fats, and monounsaturated fats. Saturated fats are believed to increase your risk for heart attacks when you take in more calories than you burn. We used to think that all polyunsaturated fats help to prevent heart attacks when they replace saturated fats, but now we have different information.
Polyunsaturated fats are classified by their structures into omega-3s and omega-6s, and you need both types; these are called the essential fatty acids because you cannot make them in your body and must get them from your food. The following summary continues to plagiarize the Chico report.
Essential fatty acids are polyunsaturated and grouped into two families, the omega-6 EFAs and the omega-3 EFAs. These two EFA families act very differently in the body. While the metabolic products of omega-6 acids promote inflammation, blood clotting, and tumor growth; the omega-3 acids act entirely opposite. It is important to maintain a balance of omega-3 and omega-6 in the diet as these two substances work together to promote health. Eating too much omega-6 and too little omega-3 causes clots and constricts arteries to increase risk for heart attacks, increases swelling to worsen arthritis, and aggravates a skin disease called psoriasis. It may block a person's ability to respond to insulin, causing high insulin and blood sugar levels and obesity. It increases hormone levels of insulin like growth factor-1 that causes certain cancers.
There are 3 major types of omega-3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.
“Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic disease such as heart disease and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function (University of Maryland, College of Medicine).”
According to University of Maryland studies, an inappropriate balance of these essential fatty acids (high omega-6/omega-3 ratio) contributes to the development of disease while a proper balance helps maintain and even improves health. A healthy diet should consist roughly of no more than one to four times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3 and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.
Scientists discovered the many benefits of EPA and DHA in the early 1970’s when Danish physicians observed that Greenland Eskimos had an exceptionally low incidence of heart disease and arthritis despite the fact that they consumed a high-fat diet. More recent research has established that EPA and DHA play a crucial role in the prevention of atherosclerosis, heart attack, depression and cancer.
The human brain has a high requirement for DHA. Low DHA levels have been linked to low brain serotonin levels, which are connected to an increased tendency for depression and suicide. Several studies have established a clear association between low levels of omega-3 fatty acids and depression. In fact, countries with a high level of omega-3 consumption have fewer cases of depression, decreased incidence of age-related memory loss as well as a reduction in impaired cognitive function and a lower risk of developing Alzheimer’s disease.
For most of the time humans have been on earth we have eaten foods containing omega-6's and omega-3's in a ratio of about 2:1. However, over the last 50 years in North America, the ratio has changed to from 2:1 to 10-20:1. Our diet now includes huge amounts of oils that are extracted from plants and used for cooking or in prepared foods. These oils (such as corn oil, safflower oil, cottonseed oil, peanut oil, soybean oil) are primarily omega-6s. We have decreased our intake of omega-3's, found primarily in whole grains, beans and other seeds, and seafood. Many scientists believe that increases in the chronic diseases listed above are no accident. Researchers believe the ideal omega-6 intake should be no more than 4-5 times that of our omega-3 intake. The National Institutes of Health recently published recommended daily intakes of fatty acids; specific recommendations include 650 mg of EPA and DHA, 2.22 g/day of alpha-linolenic acid and 4.44 g/day of linoleic acid.
Diet can significantly alter the fatty acid composition in fed cattle. Cattle fed primarily grass enhanced the omega-3 content of beef by 60% and also produces a more favorable omega-6 to omega-3 ratio. Conventional beef contains a 4:1 6:3 ratio while grass-only diets produce a 2:1 6:3 ratio. The method of feeding did significantly alter the omega-3 content of fed beef. The best 6:3 ratios are evident in cattle raised and “finished” on a forage-only diet.