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Red Meat (Beef)
Score: 7/10Inflammatory
Anti-InflammatoryInflammatory
Red meat, especially conventional grain-fed beef, contains arachidonic acid and saturated fat that promote inflammatory pathways. Grass-fed varieties are somewhat better.
Benefits
- Complete protein with all essential amino acids
- Excellent source of heme iron and B12
- Rich in zinc and creatine
- Grass-fed contains more omega-3 and CLA
Concerns
- High in arachidonic acid (promotes inflammation)
- Saturated fat increases inflammatory markers
- Grilling/charring creates carcinogenic compounds
- Conventional beef may contain hormones and antibiotics
- High environmental impact
Key Nutrients
ProteinIronVitamin B12ZincCreatineNiacin
Serving Size
3 oz (85g) cooked
Tips
Limit to 1-2 servings per week. Choose grass-fed and organic when possible. Avoid charring — use marinades with herbs to reduce harmful compounds. Replace some servings with fatty fish.
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