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5 health benefits of eating steak

5 health benefits of eating steak

5 health benefits of eating steak – Over the years there’s been a spotlight on the role that steak plays in our diet, so you’re forgiven for wondering whether or not steak is good for you. So how healthy is steak? Whether you love it or not, we can all agree that eating steak carries a huge amount of nutritional benefits with it. Let’s dive into exactly why steak is a healthy food choice.

1. Steak is one of the best protein rich foods

Steak is one of the best protein sources, and protein is important for pretty much every cell in your body. It’s a macronutrient, which means your body needs a large amount of it to function.

Protein is essential for keeping our hair, nails, skin, bones, cartilage and blood in good shape. It’s an important building block for increasing muscle mass and repairing tissues, and is also needed to create hormones, enzymes and other chemicals within the human body.

Eating steak is an easy way to up your dietary protein, and whether you’re after a porterhouse, sirloin or t-bone, you’re looking at about 176 calories, 20 grams of protein per 100 grams.

Looking for a healthy food restaurant? See the huge amount of steak options we have on offer at Meat & Wine Co

2. Steak can help to prevent iron deficiency

Iron is important for our body; it helps our red blood cells to deliver oxygen to our cells, making it incredibly important for everyday functioning.

Steak is one of the best sources of iron, making it a great food choice for those who are likely to suffer from anemia. Not only is it iron-rich, but iron in red meat is also more easily absorbed by the body. One serving of beef contains 15% of our recommended daily iron intake, with the iron recommended daily intake sitting being between 13.7–15.1 mg/day.

Scientists have also done studies that suggest iron deficiencies are less likely to be found in people who eat red meat, poultry and fish regularly.

3. Steak is also rich in other important micronutrients

Apart from protein and iron, steak is incredibly rich in other nutrients that our bodies need to function, like carnosine and creatine which help our muscles and brains to function. In fact, those who don’t eat meat have historically shown to be low in these nutrients.

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5 health benefits of eating steak

It’s also a great source of iron, B-vitamins, selenium and zinc. If you wanted to up your vitamin intake even more, you could opt for grass-fed beef over grain-fed, due to its higher count of omega-3s, CLAs and vitamins E and A.

4. Steak can improve your smile

As if we needed more reasons to convince us that steak is a healthy food for dinner… turns out it can even protect our beaming smiles.

Believe it or not, steak is great for maintaining oral health. Medical organisations like the American Dental Association promote red meat consumption because red meat is rich in phosphorus, and phosphorus plays a big role in protecting bone and tooth enamel.

5. Steak is good for mental health

Now this one is really interesting, because it looks like red meat can be highly beneficial for our mental health.

There are a number of studies that show a correlation between red meat consumption and a lower incidence of mental health disorders. In one study, scientists identified 60 women diagnosed with major depressive disorder and another 80 diagnosed with anxiety. The red meat consumption of each woman was compared to the Australian daily recommendation of 65g to 100g.

The study found that women who consumed less red meat than the daily recommended intake doubled their odds for dysthymia and major depressive disorder compared to those who were eating the recommended daily amount. In addition, the women who ate a low amount of red meat were twice as likely to have anxiety disorder.

Did you enjoy this article? Now that you know steak health benefits, why not check out some of our wine-pairing guides for the ultimate evening feast with your friends and family:

Steak Nutrition Facts and Health Benefits

Steak Nutrition Facts and Health Benefits

Steak Nutrition Facts and Health Benefits – Steak might not be the first food to come to mind when putting together a healthy menu. Although red meat has been associated with muscle-building for quite some time, concerns about heart health leave many people unsure about whether or not steak can be a healthy addition to their diet.

In moderation, steak provides benefits that can help meet your nutritional needs. Replacing processed meats with freshly cooked steak (especially when it’s grass-fed) is a good step towards improving your eating habits.

Steak Nutrition Facts

The fat and protein content of steak will vary depending on the cut of meat and how it’s prepared. The following nutrition information is provided by the USDA for 3 ounces (85g) of grilled beef tenderloin, with the fat trimmed


Steak is naturally free of carbohydrates, including sugar and fiber.


Steak can be made leaner by trimming the fat before cooking and choosing leaner cuts of meat. Beef contains a mix of saturated and unsaturated fatty acids. As opposed to grain-fed beef, grass-fed beef is lower in total fat and has a more favorable fatty acid profile.2

Remember that cooking method will also influence nutritional values. For example, cooking steak with butter adds 100 calories and 11 grams of fat for every tablespoon of butter used.3


Steak is an excellent source of high-quality protein. As with other animal proteins, beef is a complete protein and offers all of the essential amino acids required by the body.4

Vitamins and Minerals

Beef is a good source of vitamin B12, niacin, selenium, iron, and zinc. Grass-fed beef is higher in the precursors to vitamins A and E than conventionally grown grain-fed beef.2

Health Benefits

Eating enough protein is essential, and steak is an excellent source. Research shows that unprocessed meats, like steak, are superior choices when compared to processed meat.

Reduces Muscle Wasting

Sarcopenia is the natural loss of muscle with age. Loss of muscle leads to a higher risk of injury and reduced independence for seniors. Studies have shown that animal protein intake is associated with higher retention of muscle mass, even in older adults who do not exercise.5 Keeping steak on the menu for older adults may help preserve muscle mass and functioning.

Aids Immunity

Beef offers protein and zinc, two essential nutrients for the immune system.6 Along with washing your hands and eating plenty of fruits and vegetables, a moderate portion of steak can provide nutritional support for fending off colds and viruses.

Lowers Risk of Anemia

Steak provides iron and vitamin B12 which are crucial for the prevention of anemia.7 Symptoms of anemia include fatigue, dizziness, shortness of breath, paleness, headaches, and cold hands and feet. Consuming iron-rich foods, like steak, can help prevent anemia for most people.

Provides a Heart Healthier Option

Despite assumptions from the past, it appears that red meat alone is not the cause of heart disease. Studies show that processed meats pose a greater threat to heart health than freshly prepared meats, like steak.8

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Steak Nutrition Facts and Health Benefits

Although you shouldn’t necessarily increase your intake of red meat, choosing steak instead of lunch meats, for instance, is a beneficial change with less sodium and preservatives. Balancing your intake of steak with heart-healthy fruits and vegetables will also reduce your risks.

May Prevent Diabetes

Similarly, processed meats appear to cause a greater risk of type 2 diabetes than unprocessed meats, like steak.8 While a meal plan based on seafood, nuts, beans, fruits, and vegetables is preferable to eating lots of red meat, choosing steak instead of cured bacon or processed chicken nuggets appears to be a positive step for disease prevention.


Meat allergies are uncommon, but a strange reaction after tick bites has been shown to produce IgE-mediated reactions to red meat.9 Severe hypersensitivity symptoms, including anaphylaxis, sometimes appear as a delayed meat allergy. If you notice allergy symptoms from eating steak, contact your doctor for a full evaluation.

Adverse Effects

The American Heart Association recommends limiting your intake of saturated fats to about 13 grams per day.10 While steak generally has less fat than ground beef, it still contributes to your total daily intake. Watch portion sizes and consume leaner cuts of steak to avoid elevating your cholesterol levels.


Steaks come in different varieties based on the cut of meat. Higher fat percentages produce more tender cuts of meat. Meat quality is graded by the USDA as Prime, Choice, and Select.11 This grading system is intended to help consumers determine the quality and expected yield of meat.

  • Prime beef is sold in restaurants. It has lots of marbling and comes from well-fed, young cattle. Dry-heat cooking methods (like grilling, roasting, and broiling) works well for Prime cuts.
  • Choice beef has less marbling but is still high-quality. Dry cooking Choice beef is fine as long as it’s not overcooked. Choice beef may be prepared by simmering or braising as well.
  • Select beef is leaner than Prime and Choice. It’s usually marinated to preserve tenderness.

Studies have shown that muscles from the chuck are more desirable than the round.12 Leaner varieties of steak can be tenderized with certain preparation methods, like marinating and slicing it thin. Because beef gets leaner as it goes from Prime to Select, the protein content goes up and the fat content goes down.

Select beef has 5% to 20% less fat than the same cut of Choice beef. Compared to Prime, Select beef has up to 40% less fat.13 Much of the beef sold in grocery stores is ungraded or considered to be Commercial grade (one level below Select). Although the USDA’s grading system favors fattier cuts of beef, you can still create a flavorful and healthy steak from leaner cuts by using the right preparation methods.

Storage and Food Safety

Always wash your hands before and after handling raw meat. Keep raw steaks apart from other foods in the refrigerator to avoid spreading dangerous bacteria. Use separate utensils and cutting boards for raw meat and wash them well in hot, soapy water after use.

Cooking beef to the proper temperature kills bacteria that can be especially harmful for pregnant women and people with compromised immune systems. Beef steaks must be cooked to 145 degrees Fahrenheit and let to rest for 3 minutes before eating or carving (ground beef should be cooked to 160 degrees).14

How to Prepare

Trim visible fat off of steak before prepping it. You can also ask your butcher to trim the fat or buy steaks that already have the extra fat removed. Choose a lean cooking method such as broiling, grilling, or roasting for a healthier meal. Keep portion control in mind—a single serving of steak is just 3 ounces. Prepare steak as part of a stir-fry dish with vegetables and teriyaki sauce, or fajitas with spices and lots of vegetables to create balanced meals.

Benefits of Eating Red Meat: Can Steak Boost Your Health?

Benefits of Eating Red Meat: Can Steak Boost Your Health?

Benefits of Eating Red Meat: Can Steak Boost Your Health? – You’ve probably gotten a lot of contradicting information about the benefits of red meat. The truth is, red meat packs in a lot of good stuff for your body, as long as you source it from a reputable place. When you buy from Chicago Steak Company, which chooses only the highest USDA-grade beef, you know you’re getting only the best.

What Vitamins are in Red Meat?

There are a lot of vitamins and nutrients found in red meat, which is why when eaten in moderation, it can be an excellent source of nutrition your body needs to thrive. Some of the vitamins and nutrients you’ll find in red meat include:

  • Vitamin B12: Vitamin B12 helps your body in so many ways, from keeping you mentally healthy to promoting heart health.
  • Iron: Your body needs iron to create the red blood cells that carry oxygen to other parts of the body.
  • Vitamin D: Vitamin D absorbs calcium that you get from your food or vitamins to keep bones growing and staying strong.
  • Zinc: Zinc is a vital part of your immune system that can help prevent viruses and harmful bacteria from taking over your body and making you sick.

Red Meat and Heart Health

Although you’ve probably heard that, if you want to keep your heart in top shape, you need to avoid red meat altogether. This subject has been debated for years, but there’s some good news here. When you eat it in moderation (just like anything else!) and stick to a healthy and active lifestyle, you’re doing some great things for your body!

One of the biggest benefits of steak is how it can improve heart health. Red meat contains fat, which tends to scare people away. The good news is that the majority of the fat is actually monounsaturated fat, which is a healthy fat your body can use.

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Benefits of Eating Red Meat: Can Steak Boost Your Health?

Some research also suggests that eating lean red meat may reduce LDL cholesterol (the bad kind of cholesterol) better than eating a diet of lean white meat, like chicken.

More Health Benefits of Eating Steak

Red meats are an ultimate source of protein, which is a fundamental building block for your muscles. Protein helps repair and grow new muscle cells, which can keep your body lean and fighting off fat. When you get enough protein in your diet, you’ll also have more energy to stay active and you’ll feel less hungry (and less likely to satisfy unhealthy cravings!) through the day.

Since red meat is also an excellent source of Vitamin B12, it’s possible that your brain may even get a boost from eating it. Getting enough Vitamin B12 in your diet can improve your concentration and boost your memory skills. If you skip the red meat for more plant-based protein, then there’s a good chance you aren’t getting the recommended 2.5 mcg daily that adults need.

What are the Potential Dangers of Red Meat?

When you hear about red meat effects on the body, you probably aren’t getting the full story. The truth is that cattle is raised much differently all over the world than it was when our ancestors were alive. Cows used to roam free in the wild and eat foods they would find in the wild before their meat ended up on a plate. Now, they’re often raised on farms and fed special diets to produce the best beef possible.

This isn’t necessarily a bad thing when responsible farming tactics are used. The issue lies in how much farmers interfere with their cattle to produce incredible meat. Are the cattle fed antibiotics? Are they fed a diet filled with hormones and synthetic foods that may make their meat tastier but also less healthy? Is the meat overly-processed once the animal is butchered?

Red meat in itself, when it’s kept as organic as possible, can be incredibly healthy. It’s once you start getting into processed territory that changes things.

Knowing where your meat comes from is the key to enjoying the health benefits of steak. Check out our story to learn more about our process and how we find only the best steak for your dinner table.


The advantages of red meat are clear. It is packed with important vitamins and nutrients your body needs to perform its most basic functions. Knowing where your beef comes from, though, will ensure that you’re getting meat that boosts your health instead of harms it. Reputable sources – like those that Chicago Steak Company works with to source its top-of-the-line meats – are the backbone of the industry. Check out our selection of USDA-grade steaks and other meats, so you can see the difference in quality for yourself.

Is Steak Good for You? 6 Key Health Benefits of Eating Steak

Is Steak Good for You? 6 Key Health Benefits of Eating Steak

Is Steak Good for You? 6 Key Health Benefits of Eating Steak – Are you wondering is steak good for you? If yes, you should click here to learn about the main health benefits of eating steak.

Are you a huge fan of a juicy, grilled steak?

I personally love my steak juicy and tender from the Outback Steakhouse menu and if you are like me, you’re not alone, as most people love a good steak and have strong preferences about how they liked theirs cooked. But, a lot of people are afraid of consuming steak due to all of the reports about the dangers of consuming red meat. For example, there are reports that red meat may harm your brain and colon, increase your risk of diabetes, and harden your blood vessels.

So, should you avoid steak? Or, is steak good for you?

While you definitely shouldn’t be eating steak all day every day, this red meat definitely does come with some unique health benefits.

Read on to discover the top health benefits of eating steak.

1. Steak Contains Vital Nutrients

Did you know that 92 percent of the population has some form of a vitamin deficiency? While this statistic may sound scary, it’s important to know that a vitamin deficiency can easily be reversed by eating the right foods.

To avoid deficiencies, you should focus on eating foods that are nutrient-dense. And, it just so happens that steak is one of the most nutrient-dense foods out there. Here’s what you can get from just 6 ounces of T-bone steak:

  • 78% of your RDA (recommended daily value) of vitamin B12

  • 42% RDA of selenium

  • 36% RDA of zinc

  • 30% RDA of phosphorus

  • 30% RDA of vitamin B3

  • 30% RDA of vitamin B6

  • 18% RDA of vitamin B12

  • 18% RDA of iron

  • 12% RDA of vitamin B1

As you can see, steak is a great choice if you’re looking for a nutrient-dense meal.

2. It Packs on the Protein

Americans aren’t just vitamin deficient. Many are also protein deficient. Despite the spike in popularity in protein shakes and protein bars, studies show that many Americans are not consuming enough protein on a daily basis.

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Is Steak Good for You? 6 Key Health Benefits of Eating Steak

In fact, a recent analysis found that one-third of adults are missing 30 grams of protein from their daily diet.

This is concerning, as protein is an essential nutrient for keeping our skin, hair, nails, bones, and cartilage healthy. It also plays a vital role in building muscle mass and repairing tissue. And, it’s needed to create enzymes, hormones, and other chemicals in the body.

If you feel like your diet is lacking in protein, steak is a great food to add to your diet. In fact, 3 ounces of steak provides your body with a whopping 26 grams of protein. Seeing as the US Department of Agriculture recommends that you get 0.8 grams of protein per kilo of body weight, eating a few ounces of steak puts you well on your way to meeting your daily recommendations.

3. It Can Prevent Iron Deficiency

Iron is one of the most important nutrients for our bodies. It plays a key role in delivering oxygen from the lungs to tissues and organs throughout the body.

It also plays an important role in hormone production and cellular function. According to the National Institute of Health, women should get at least 18 milligrams of iron per day and men should get at least 8. Women who are pregnant or breastfeeding should get at least 27.

The great thing about steak is that it contains plenty of iron. As we mentioned earlier, you can get 18% of your daily iron needs from a slice of steak. Throw in some spinach (another great source of iron) and you’re well on your way to meeting your daily recommendations.

4. It Can Improve Your Smile

When it comes to foods that help improve your smile, people normally don’t think of steak.

Steak contains proteins, vitamins, and nutrients that are important for building healthy teeth. Additionally, it contains phosphorus, which helps to protect bones and tooth enamel.

Just make sure you go easy on the sauces, as many condiments are bad for your teeth.

5. It Can Strengthen Your Immune System

If you’re looking for a food that can strengthen your immune system, steak is a great option.

This is because steak contains large amounts of zinc, which is a nutrient that helps strengthen the immune system. It evens helps promote a healthy brain and builds muscle mass.

In fact, the International Journal of Molecular Science found that those with a zinc deficiency were more likely to suffer from infections and inflammatory diseases.

The average person needs 8 to 11 milligrams of steak per day, and a 3 ounce cut of sirloin steak contains 4.89 milligrams.

6. It Can Aid in Weight Loss

When trying to lose weight, many people avoid steak and other meats in fear that it’ll make them gain weight instead.

While steak certainly isn’t a superfood for weight loss, the right cut and portion can help you lose weight. For one thing, steak contains a high amount of protein, which is a nutrient that helps you feel full.

Additionally, steak is low in carbs, and multiple studies have shown that a high protein, low carb diet is the way to go if you want to lose weight. However, in order to utilize steak as a weight-loss food, you need to make sure you’re exercising portion control.

Believe it or not, the recommended serving size for steak is about equivalent to the size and thickness of a deck of playing cards. Additionally, when you cook your steak, you want to make sure you opt for a low-fat cooking method, such as oven-roasting or grilling.

You can also use the best steak knife set to ensure that you cut yourself a lean piece of steak.

Is Steak Good for You?: Now You Know!

So, “Is steak good for you?” Clearly, the answer is yes.

However, it’s also important to remember that with as many nutritional benefits as it provides, steak is also high in cholesterol and saturated fats. Therefore, it’s important that you enjoy it in moderation. And, make sure you choose lean cuts of steak!

If you enjoyed reading this article, be sure to check back in with our blog to learn about more healthy food options.