Mark Johnson, Oklahoma State University Extension Beef Cattle Breeding Specialist, offers herd health advice as part of the weekly series known as the “Cow Calf Corner,” published electronically by Dr. Derrell Peel, Johnson, and Paul Beck. Today, Johnson discusses the nutritional value of beef.
Our nation’s Independence Day, also known as the Fourth of July, is genuinely unique to the U.S. It is a day which commemorates the ratification of the Declaration of Independence by the Second Continental Congress on July 4, 1776, establishing the United States of America. It is a federal holiday featuring celebrations with fireworks, family reunions, concerts, barbeques and baseball games. For those of us fortunate enough to be in production agriculture, the holiday also frequently involves wheat harvest, hay baling, Junior National cattle shows and grilling beef. With Independence Day falling on a Friday in 2025, this three day weekend provides additional grilling opportunities to enjoy beef.
Beef is the ideal dietary protein to enjoy when celebrating the Fourth of July. Why? The U.S. beef industry excels in the efficient, sustainable production of high quality beef. The process by which cattle upgrade plants means they are adding nutrients to the human food supply that would not exist without cattle. And beef is nutritionally unparallelled. Beef is rich in nutrients while relatively low in calories. Beef is highly digestible and gives your body the nutrients it needs with great taste and eating satisfaction.
The essential nutrients provided by beef include:
- Iron, which helps your body use oxygen.
- Choline, which supports nervous system development.
- Protein, which helps preserve and build muscle.
- Vitamins B6 and B12 help maintain brain function and give you energy.
- Phosphorus, which helps build strong bones and teeth.
- Zinc, which helps maintain a healthy immune system.
- Niacin, which supports energy production and metabolism.
- Riboflavin, which helps convert food into fuel.
- Selenium, which helps protect cells from damage
A three ounce serving of cooked beef provides only 175 calories but provides 100% of your daily vitamin B12, as well as approximately half your daily needs of Zinc, Protein and Selenium.
Beef is a nutritional powerhouse.
Happy Independence Day!
