Health Facts: Grass-fed Beef is More Nutrient-Rich
Adapted from an article by Allen Williams, Understanding Ag
Research performed by Dr. Stephan Van Vliet, Department of Nutrition, Dietetics and Food Sciences, Utah State University, and the Bionutrient Food Association, found that grass-finishing, compared to conventional grain-finishing, increases a wide variety of health-promoting compounds in meat and improves animal health.
Phytochemical richness of meat is directly related to the finishing diet of animals.
The research concludes that grass-finishing animals concentrates significantly higher amounts of phytochemicals, including polyphenols, tocopherols, carotenoids (Beef Nutrient Density Project Report, Dec 2021). In Van Vliet’s studies, grass-fed beef samples showed higher levels of many phytochemicals compared to grain-fed beef.
Grass-fed animals also had lower levels of homocysteine, triglycerides, and advanced glycation end products, all of which are associated with improved cardiovascular health, both for the animal and humans.
Vitamin Benefits
These most recent studies found that alpha-tocopherol is three times higher in grass-fed vs grain-fed beef meat. Tocopherols are vitamin E precursors best known for their anti-oxidative effects. Similar to carotenoids, tocopherols protect against cardiovascular disease, certain cancers, brain function decline, and reduced eye-sight.
Ascorbate (vitamin C) compounds were 1.5 times higher in the grass-fed beef compared to grain-fed beef. Even though meat is not a great source of Vitamin C, higher concentrations in meat have been found to improve shelf stability and quality of the meat.
The B Vitamins (B3, B5, B6) are typically 2-3 times higher in grass-fed beef due to the active grazing of growing forages. However, these vitamins can be added to grain-fed rations to raise their levels in the meat. This is not necessary in grass-fed diets. Niacin (a form of Vitamin B3) was nine times higher in the grass-fed beef compared to the grain-fed beef. Niacin promotes a healthy nervous system, digestive system, and skin.
Polyunsaturated Fatty Acids
Polyunsaturated fatty acids (PUFAs) are essential to humans and cannot be made in our bodies, so we must consume these in our diets. Grass-fed meat often exhibits a better omega-6 to omega-3 ratio (usually below 3:1) and helps with reduced risk of heart disease. Omega-3 fatty acids help reduce inflammation while excess amounts of omega-6 fatty acids promote inflammation.
The grass-fed beef had higher amounts two key omega-3 fatty acid metabolites, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). The EPA was almost 10 times higher in grass-fed beef, while DHA was three times higher. Significant benefits include anti-inflammatory and antioxidant properties. They also lower the risk of heart disease, cancer, and liver diseases, along with improved brain function. Additionally, linolenic acid was 10 times higher in the grass-fed beef. This particular omega-3 fatty acid is concentrated in plants and associated with reduced risk of cardiovascular disease and important for brain health.
Grass-fed beef contains 2-4 times the Conjugated Linoleic Acid (CLA) compared to grain-fed beef. CLA is an essential fatty acid that has powerful anti-cancer and anti-obesity properties. For athletes, it is a critical fatty acid for the promotion of muscle gain and fat loss. Other benefits of CLA include improvement in strength, promotion of strong bones, improved growth and development, and aids in digestion.
Long-Chain Saturated Fatty Acids
Just as with the polyunsaturated fatty acids (PUFAs), long-chain saturated fatty acids were enriched in grass-fed meat. Even though saturated fat is usually considered detrimental for heart health, long-chain saturated fatty acids are associated with a decreased risk of diabetes and cardiovascular disease. These fatty acids were 2-3 times higher in grass-fed beef, and are considered beneficial.
Caprate and lauric acids are saturated fatty acids that have potential antibacterial, antiviral, antifungal and anti-inflammatory properties. Caprate and laurate were 1.5 -1.7 times higher in grass-fed beef. Additionally, long-chain monounsaturated fatty acids were 2-4 times higher in the grass-fed beef. Long-chain monounsaturated fats are considered beneficial for health.
Diet of Animals is Important for Animal and Human Health
Cattle diets significantly affect their energy metabolism and glucose utilization. The grass-fed animals were metabolically healthier than the grain-fed animals. Both diet and physical activity impact muscle quality and health. Elevated levels of certain amino acids is indicative of increased muscle protein content in the meat of grass-fed animals. Carnitine was higher in the grass-fed beef. Carnitine helps the body convert fat into energy. This is important for heart and brain function, muscle movement, and many other body processes. Other free amino acid metabolites were also significantly elevated only in grass-fed beef compared to grain-fed beef. The higher content of these amino acids is likely the result of increased physical activity of the grass-fed animals being out on pasture.
Editor’s note:
Research results show that grass-fed beef is higher in total nutrients, phytonutrients, antioxidants, key fatty acids, vitamins, minerals, protein, and amino acids compared to grain-fed beef.
Phytochemicals are naturally occurring bioactive compounds derived from plants that have antioxidant and anti-inflammatory effects both animals and humans. Studies have found that phytochemicals can have a role in the prevention and management of many chronic diseases. such as cancer, coronary heart disease, diabetes, high blood pressure, inflammation, microbial, viral and parasitic infections, and neurological disease.