Looking for ideas on how to serve up beef and broccoli? Both are considered healthy and nutritious. But, are beef and broccoli healthy? Is it ok to serve your family this combination of ingredients so often recommended as part of a balanced diet? Are there any potential risks or downsides to serving these foods together? Let’s take a closer look at the benefits, risks, and downsides of serving beef and broccoli as a meal.
Is Beef and Broccoli Really That Healthy?
Yes! Beef and broccoli are excellent sources of protein and fiber, as well as vitamins and minerals like iron, zinc, and vitamin C. They’re also low in calories and easy to prepare. The broccoli in this dish provides your body with powerful antioxidants that can help protect against disease, while the beef provides muscle-building protein and essential nutrients like B vitamins. Together, this meal is a healthy way to power up your day!
What’s So Healthy About Beef And Broccoli?
- Beef and broccoli are both considered high in protein. A 3-ounce serving of beef contains 25 grams of protein, while a 3-ounce serving of steamed broccoli contains 10 grams of protein.
- While beef and broccoli contain about the same amount of calcium, it is important to note that beef contains more than twice as much zinc as broccoli. Zinc is an essential mineral for healthy bones and teeth.
- Beef and broccoli are good sources of certain B vitamins, including thiamine (vitamin B1), riboflavin (B2), niacin (B3), and vitamin B6. Beef also supplies pantothenic acid (vitamin B5), phosphorus, and magnesium, while broccoli supplies manganese, copper, fiber, and folic acid.
- Beef also provides potassium, which is needed for healthy blood pressure levels; sodium, which helps regulate fluid balance; iron which helps form red blood cells; vitamin B12; and omega-3 fatty acids, which may help prevent heart disease.
- Beef and broccoli are both rich in fiber. A 3-ounce serving of beef contains about 4 grams of fiber, while a 3-ounce serving of steamed broccoli contains about 1 gram of fiber.
- Beef and broccoli contain a good source of folate, which is important for healthy cell growth and development as well as for preventing birth defects in pregnant women.
- Both beef and broccoli are good sources of potassium, dietary fiber, vitamin B6, niacin, and vitamin B12. Beef also provides iron and magnesium; while broccoli supplies manganese and copper along with folic acid, calcium, and fiber.
Is Beef And Broccoli Really That Healthy?
1. Beef and Broccoli are Healthy
According to the USDA, beef is a healthy food. It is low in saturated fat and cholesterol, has a high amount of protein, and also contains calcium. Beef also has a lot of iron, zinc, and vitamins A and B-complex. Broccoli has got some of the same benefits as beef. It is low in saturated fat and cholesterol, it provides you with magnesium, folate, potassium, vitamin C, vitamin B-6, and manganese. It also provides you with calcium, iron, and zinc.
2. Beef and Broccoli are Good for Your Heart
A good source of protein for your heart health is lean red meat like beef or pork which is rich in Omega 3 fatty acids (good fats) that help to maintain good cholesterol levels in your body. As an added bonus you get a good dose of minerals like zinc which helps to reduce the risk of inflammation-related heart disease.
3. Beef & Broccoli are Good for Your Bones
Beef and broccoli are both good sources of calcium which is important for strong bones. They also contain other minerals like phosphorus, magnesium, iron, zinc, and potassium which are all good for your bones. So the healthier you eat the more you can grow taller!
4. Beef & Broccoli are Good for Your Brain
They contain some B vitamins which help to keep your brain healthy and sharp. Beef also contains selenium which is a mineral that is important for protecting against age-related memory loss as well as helping to keep your brain cells healthy and strong. Broccoli has some vitamin E, as well as thiamine, riboflavin, niacin, phosphorus, and vitamin B6 – all of these vitamins, help to make sure that your brain cells stay healthy too.
Are There Any Risks To Serving Beef And Broccoli Together?
1. Beef and broccoli are both high in calories.
The calories in beef and broccoli are not that high. A single serving of beef and broccoli has about 150 calories. However, this is a small portion size for adults, so the average person would need two servings to get to 1000 calories for the day. While this does not sound like a big number, it is the equivalent of over a third of the daily recommended calorie intake for adults.
2. Beef and broccoli contain a lot of sodium.
The sodium content in beef and broccoli is very high. A single serving has almost 1000 mg of sodium which means that your body requires more than 7000 mg each day just to replace what is lost through sweating and urine production (source). This amount is higher than the recommended daily limit for adults which is 1500 mg per day (source). Therefore, eating beef and broccoli together may increase your risk of developing high blood pressure or hypertension as well as increasing your risk of developing heart disease (source).
3. Beef and broccoli are both high in saturated fat.
The saturated fat in beef and broccoli is very high. A single serving has almost 30 grams (g) of saturated fat which is equivalent to almost a third of the daily recommended limit for adults (source). And, this amount is higher than the recommended daily limit for adults which is just over 20 g per day (source). Therefore, eating beef and broccoli together may increase your risk of developing heart disease (source).
4. Beef and broccoli are both high in cholesterol.
The cholesterol content in beef and broccoli is very high. A single serving has almost 300 mg of cholesterol which means that your body requires more than 6000 mg each day just to replace what is lost through sweating and urine production (source). This amount is higher than the recommended daily limit for adults which is 300 mg per day (source). Therefore, eating beef and broccoli together may increase your risk of developing heart disease as well as high blood pressure (source).
5. Beef and broccoli are both high in sodium.
The sodium content in beef and broccoli is very high. A single serving has almost 1000 mg of sodium which means that your body requires more than 7000 mg each day just to replace what is lost through sweating and urine production (source). This amount is higher than the recommended daily limit for adults which is 1500 mg per day (source). Therefore, eating beef and broccoli together may increase your risk of developing high blood pressure or hypertension as well as increasing your risk of developing heart disease (source).
Bottom line
Beef and broccoli are both healthy foods. They are high in protein, low in fat, and a good source of vitamins and minerals. Simply combining these two ingredients in one dish does not reduce the health benefits of each. In fact, combining these two ingredients may increase the amount of protein and vitamins that are absorbed by the body. It is also important to choose healthy recipes for cooking up these dishes, to maximize the health benefits of the ingredients. In summary, beef and broccoli are both healthy ingredients. They are both high in protein, low in fat, and a good source of vitamins and minerals. There is no evidence that cooking beef and broccoli together affects the health benefits of each ingredient. In fact, combining these two ingredients may actually increase the amount of protein and vitamins that are absorbed by the body.
