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Fall City, Washington by Ralph Teller

Lean Beef, Chicken and Fish are Rich in Nutrients

Lean Beef

Texas Beef CouncilBeef is a food rich in nutrients. Lean beef is an excellent source of Protein, Zinc, Vitamin B12, Selenium and Phosphorus and a good source of Niacin, Vitamin B6, Iron and Riboflavin.

A 3 ounce serving of Lean Beef contributes less than 10% of average daily calorie requirements, yet provides 50% of daily Protein needs, 38% Zinc and 37% Vitamin B12.

Beef supplies high quality Protein with nine essential amino acids and is one of the most important sources of Iron.

Protein makes up the hormones and enzymes that regulate body processes, is a good energy source, is required by the immune system to fight against disease, and builds muscle and bone.

Beef Protein helps Men produce Testosterone.

High quality Protein helps regulate blood sugars. For healthy blood sugar levels it is best to substitute beef for refined carbohydrates. High quality Protein of meat can help maintain a healthy weight.


Chicken is rich in cancer-protective B vitamin, niacin. A four-ounce serving of chicken provides 72.0% of the daily value for niacin. It is also a good source of the trace mineral, selenium, an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.

U.S. Poultry and Egg Association

Chicken is a very good source of protein and has less saturated fat than beef. Four ounces of chicken can provide up to 67.6% of the daily requirement of protein


Fish is an excellent source of Omega-3 fatty acids, a fatty acid that our body cannot produce on its own. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Good fish choices for Omega-3’s include salmon, tuna (canned light), trout, sardines, sea bass, oysters, crab, perch, shrimp, and cod.

Fish is low-fat and a good quality protein, filled with vitamins like riboflavin (Vitamin B2), which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates and Vitamin D, which aids calcium absorption to help prevent osteoporosis. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, potassium (a mineral needed for muscles, nerves, and fluid balance in the body), iodine, and magnesium.

Fish high protein supply also aids in the regulation of blood sugar. Fish is a good low calorie, high protein choice to assist in weight loss.

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