Important Vitamins You Can Find in Steak

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vitamin rich steak with potatoes

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Despite how much non-steak eaters try to convince others that it’s an unhealthy food, there’s plenty of legitimate research that proves otherwise. Like most foods you eat, it’s all about moderation.

When you eat steak, in moderation, as part of a healthy diet, you could end up with more important vitamins and minerals that your body needs. In fact, some research has shown that people are often low in nutrients you can find in red meat, like steak!

Healthy Vitamins and Minerals Hiding in Steak

A serving of steak is only 3 oz. That’s only about the size of your palm. Experts recommend just two servings of lean meat every day, which can include chicken, tuna, and other lean meats, like lean steak.

When you fit steak into your diet with the right portions, you can get the full benefits of these vitamins and minerals that are prevalent in red meat:

Vitamin B12

Vitamin B12 helps with a lot of things in your body; most notably, it’s responsible for aiding the production of new, healthy red blood cells. If you don’t get enough B12 every day, you could feel weak, tired, dizzy, and even suffer from anemia.

One serving of steak can contain 60% or more of the recommended daily allowance of B12 for adults. Fruits, vegetables, and low-fat dairy products are also good sources of B12 that you can add to your diet.

Vitamin B3

Beef is a rich source of Vitamin B3, typically containing 30% or more of the daily recommended allowance. Vitamin B3 is also known as Niacin, which is mostly responsible for managing the body’s cholesterol, boosting good cholesterol and lowering bad cholesterol. Vitamin B3 also has other heart-healthy benefits, like potentially lowering the risk of heart attack.


A 3-oz. portion of steak contains 6 mg of iron, which is around 30% of the recommended daily intake for the average adult. Iron is a significant building block of your blood’s hemoglobin that helps carry oxygen to cells. Those with iron deficiency may suffer from anemia or many of its symptoms and can even impair your mental and immune functions.


Red meats, like steak and lamb, are excellent sources of zinc, which has a host of healthy benefits, like running a smooth digestive tract, boosting immunity, increasing fertility, and helping wounds heal faster. A serving of steak may have anywhere from 50% to 80% of the recommended daily allowance!


There may be as much as 174 mg of phosphorus in steak, which is close to 25% of the recommended daily intake for adults age 19 and over. Phosphorus is extremely prevalent in the body and is usually easy to get through a healthy diet, but it’s possible for medications, illnesses, and disease to alter its availability in the body.

This mineral is necessary for a wide range of functions, like repairing tissues and cells, maintaining a regular heartbeat, filtering out digestive waste, and managing energy storage and usage.

Conclusion: Steak Can Be a Healthy Part of Your Meal!

It’s pretty amazing what just one small portion of steak contains, isn’t it? And, unlike many naysayers believe, steak has several healthy benefits that could boost your diet and improve your overall health. When eaten in moderation, steak can be an excellent, tasty addition to your diet.

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