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From our family to yours...
We are a 100%-owned family farm, so you can rest assured that everything that bears our name is produced on our farm with the greatest attention to every detail.
You see, we truly care about the health of our family, and we care about yours too.
Our mission is to provide families with truly healthy meat.
Farm Blog
Posted by: Trevor
September 30, 2024
Studies are increasingly revealing that red meat (beef, specifically) is uniquely able to support human health and development, in a way that plant-based diets cannot. This news is timely for everyone, and especially children --- whose nutritional needs are complex and vitally important to the future of society.
I wrote this article because I wanted to give you, our customers and friends, a summary of some of the scientific research being done which demonstrates that beef is fundamentally important to our health.
Beef not only provides us with nutrients which are crucial for human development, but also gives us several important healing substances which are vital on a therapeutic level.
Beef is a Medicinal Food. But Not All Beef is Equal
But a word of caution: not all beef is equal. In fact, although all beef may appear visually similar, nothing could be further from the truth. Beef from an animal which is raised the way it was intended (outside and on grass), on an exclusively grass diet, is utterly different from beef that comes from a grain-based, pharmaceutically-reared CAFO animal. One is nutritionally dense, the other is nutritionally deficient. This has been proven in many studies (ex. Nutritional benefits from Fatty Acids in Organic and Grass-Fed Beef).
Further, the point of this article is not to try to get you to eat more beef. Quite the contrary, we should be eating higher quality beef, and in modest quantities. We should eliminate low-quality CAFO meat entirely from our diets, and replace it with sustainably-produced, certified organic, pasture-based alternatives.
Each calorie of meat we consume should be as nutritionally-dense as possible, so that we can eat fewer meat calories in total. It is a matter of healthy calories versus empty calories. Sustainable foods versus improvident foods. Responsible choices versus harmful ones.
Healthy Beef Comes From Healthy Cows… Raised Sustainably
This article references dozens of research studies, carried out by scientists from around the world. Most of the research is complicated, and some of it is difficult to follow. But we don’t need to be experts to grasp the significance of what is being said, which is this: our bodies need healthy meat to function optimally.
While there are many substances within beef which support human health, this article will focus on just five of them. They are: Creatine, Anserine, Taurine, Carnosine, and 4-Hydroxyproline. We can remember them together as the C-A-T-C-H nutrients. They are amply abundant in beef muscle tissue. Four of them (creatine, anserine, carnosine, and taurine) are totally absent in plants (Wu. 2013). 4-hydroxyproline is negligible in plants, but abundant in beef (Hou et al. 2019). Beef uniquely supplies all five of these nutrients in significant quantity.
The public is generally not aware of the beneficial effects of these nutrients, or their unique bio-availability in dietary beef (Kausar et al. 2019). Together, as well as separately, the CATCH nutrients play a central role in the battle against obesity, cardiovascular dysfunction, ageing (including skin and bone), and neurological disorders. They are also pivotal in supporting the health of children and adults, by enhancing metabolism and the defenses of the immune system, including helping protect the body against harmful pathogens. Evidence also shows that the CATCH nutrients in beef help protect cells from oxidative stress and injury (Wu et al. 2019).
Creatine
Let’s start by looking at creatine, the first letter, “C” in CATCH. Creatine is an anti-oxidant, and is also of importance to energy metabolism in both the brain and skeletal muscles (Wyss and Kaddurah-Daouk. 2000). Many of you are aware of its use as a supplement in powder form, by athletes and bodybuilders. But you can also obtain it in abundant quantities by eating beef. When an adult consumes just 100 grams of beef per day (a bit less than a quarter of a pound), that provides up to 400 mg of creatine --- which will gradually saturate one’s tissues with creatine (Wu et al. 2016) as long as it is ingested daily.
Creatine is rapidly depleted in our bodies, especially during physical activity. That’s one reason why daily ingestion of creatine can have a significant positive effect on energy and metabolism, including decreased oxidative damage to DNA (Rahimi. 2011). We can readily increase our creatine concentrations by simply ingesting more of it in our diet (Derave et al. 2004).
Healthy Beef is an Abundant Source of Healthy Creatine
Amazingly, 99% of orally ingested creatine enters the portal circulation, rather than being processed in the intestinal mucosa. It is transported by the blood throughout the body and rapidly absorbed by our liver, muscles, brain, kidneys, and other tissues.
Although our bodies can synthesize creatine, there is evidence that this process is not sufficient for humans going through various types of stress --- including simple exercise, pregnancy, lactation, tissue injury, diabetes, and disease states. Therefore adding creatine to our diets may be necessary for maintaining human health (Brosnan and Brosnan. 2007). This is even more important for people who consume a predominantly plant-based diet (Rogerson. 2017).
There have been many studies done on dietary creatine (specifically, creatine monohydrate): Patients with neurodegenerative diseases were given 3 grams per day for several weeks, resulting in improved neurological and muscular function (Kreider et al. 2017); Healthy adult men were given a whopping 20 grams per day for 6 days, resulting in improved muscular strength and reduced exercise-induced muscle damage (Wang et al. 2018); Healthy adult men and women were given 4 grams per day for 6 weeks, resulting in increased anaerobic output (Hummer et al. 2019); Healthy adult men were given 3 grams per day for several weeks, resulting in improved anti-oxidative capacity, exercise performance and recovery (Kreider et al. 2017).
There is also evidence that creatine may reduce sarcopenia (age-related muscle wasting) in elderly patients (Candow et al. 2019), reduce fat deposition in the liver (Da Silva et al. 2017), increase muscle tissue (Fairman et al. 2019), and keep ageing bones healthy (Candow et al. 2019).
One of the many ways creatine helps us remain healthy is through the role it plays in helping to kill pathogenic bacteria, fungi, parasites and viruses. It does this by increasing the availability of arginine for the generation of nitric oxide (Ren et al. 2018).
Anserine
Anserine is the “A” in CATCH. If you have never heard of anserine, it’s probably because it is naturally absent from human tissues, in the sense that we don’t synthesize it. Yet interestingly it is abundant in other species, such as birds, certain fish, and various mammals. It is also present in beef.
When humans ingest anserine, it has several effects which are similar to carnosine. It provides ph-buffering, enhances anti-oxidation, and helps regulate metabolism (Boldyrev et al. 2013; Everaert et al. 2019; Kohen et al. 1988). But beyond that, it also potentiates the effects of carnosine in our bodies. Specifically, it enhances the benefits of carnosine (Derave et al. 2019) by inhibiting carnosinase activity.
Anserine Works Synergistically With Carnosine… Both Are Present in Healthy Beef
Studies done on anserine are not numerous, but there are already several which have produced remarkable results: Elderly people were given 1 gram of a 3:1 anserine-carnosine mix per day for 3 months, resulting in improved brain-network function, reduced cognitive impairment, reduced inflammatory cytokines, and enhanced muscular strength and exercise performance (Ding et al. 2018; Rokicki et al. 2015; Masuoka et al. 2019; Katakura et al. 2017; Hirohiko et al. 2006); Adults were given between 0.01 and 0.6 grams of anserine per day for several weeks, resulting in reduced stress, enhanced physical strength, improved metabolic function, better wound healing, and improved neurological function (Li et al. 2012; Szczesniak et al. 2014). Ingestion of 156 mg per day of anserine was shown to improve insulin sensitivity in people with hyperglycemia (Kubomura et al. 2010). There is also evidence that anserine can reduce fatigue, lower anxiety, enhance exercise performance, lower hypertension, improve immunity, and lower inflammation (Li et al. 2012; Szczesniak et al. 2014).
Our bodies clear anserine relatively rapidly, but we can increase its concentrations in our muscles, brain and heart by regularly ingesting foods which are high in it (Boldyrev et al. 2013). As mentioned, its effects seem to be synergistic with carnosine. Conveniently, beef contains both these nutrients.
Taurine
Let’s now look at taurine, the “T” in CATCH. It is a nutrient that is known to most people. It is a nutritionally essential amino acid for infants and children, but only conditionally essential for everyone else. Adults can synthesize taurine from cysteine, but children are much less able to (Geggel et al. 1985). This synthesis takes place in our liver. Predictably, if our livers are in any way impaired, such as from disease or physical stress, our ability to synthesize taurine is even lower.
Taurine is beneficial in many ways, including its effects on cardiovascular health, cell membrane structure, and reducing blood pressure. But it also plays a critically important role in digestive health, our endocrine and immune systems, our muscular, neurological and reproductive systems, and eye health (Ito et al. 2014; Shimada et al. 2015; Seidel et al. 2019). It also helps our bodies to kill harmful pathogens (Gottardi and Nagl. 2010).
Taurine supplementation can also play a positive role for people with diabetes, who have a 25% lower concentration of taurine in their plasma (Sak et al. 2019). The effects of metabolic syndrome have been treated successfully with supplemental taurine (El Idrissi. 2019), and it has also been effective in increasing the production of insulin by pancreatic beta-cells (Nakatsuru et al. 2018), as well as improving insulin sensitivity (Sarkar et al. 2017).
Taurine is Abundant in Healthy Beef
More studies: Overweight adults were given 3 grams per day for 7 weeks, resulting in decreases in body weight and atherogenic index scores (Xu et al. 2008); Adults with mild hypertension were given 3 grams per day for 60 days, resulting in decreased blood pressure (Xu et al. 2008) --- but similar results were found by supplementing 6 grams per day for just 1 week (Militante and Lombardini 2002); Patients with cardiovascular dysfunction were given 3 grams per day for 6 weeks, resulting in improved cardiac function (Xu et al. 2008); Healthy adults were given between 1 and 6 grams per day for up to 2 weeks, resulting in improved endurance and exercise performance (Waldron et al. 2018).
The trouble for most people is that they are unaware of their need for taurine. Taurine deficiency usually develops over a lengthy time period --- months and years. It happens slowly and we may not even notice it is happening. Taurine deficiency is even more likely for those of us who are vegan, who are at increased risk because the precursors for taurine synthesis (methionine and cysteine) are in low concentrations in most plant proteins (Hou et al. 2019).
But the good news is that, by ingesting beef, we can greatly increase taurine concentrations in our plasma and tissues, including our muscles, brain, and heart (Schaeffer et al. 2009).
Carnosine
Carnosine is well-known as a supplement used by athletes and bodybuilders to enhance performance, but its value goes far beyond that. It acts as a ph-buffer, activates muscle ATPase to provide energy, increases anti-oxidant capacity, facilitates metal chelation, and protects against lipid peroxidation (Barca et al. 2019; Boldyrev et al. 2013; Nelson et al. 2019).
Carnosine exhibits various intracellular actions, including reducing blood pressure via vaso-relaxation (Ririe et al. 2000), and correspondingly reducing cardiac incidents (Horning et al. 2000), including having an anti-ischemic effect on the brain and heart (Kohen et al. 1988; Pavlov et al. 1993). It also has been shown to reduce age-related diseases such as cataracts and neurological dysfunction (Cararo et al. 2015; Schon et al. 2019) as well oxidative-stress related diseases such as diabetes and atherosclerosis.
Carnosine may also support the integrity of our DNA, and reduce the rate at which our telomeres shorten (Shao et al. 2004). This is one reason why carnosine is supplemented by life-extension advocates, for its beneficial effects on healthy ageing.
Healthy Beef is High in Carnosine
The studies done on carnosine are many and varied but here are just a few: Patients with gastric ulcers were given only 116mg per day for 8 weeks, resulting in increased gastric healing (Sakae and Yanagisawa. 2014); Patients with schizophrenia were given 2 grams per day for 3 months, resulting in improved neurological function (Chengappa et al. 2012); Patients with type 2 diabetes were given 1 gram per day for 12 weeks, resulting in improved metabolic profiles including decreased protein glycosylation and reduced body fat (Houjeghani et al. 2018); Overweight people were given 2 grams per day for 12 weeks, resulting in increased lean tissue and improved metabolic profiles (de Courten at al. 2016).
Carnosine has also been shown to enhance insulin sensitivity (Baye et al. 2019), increase lean tissue in overweight people (Liu et al. 2015), and enhance cardiac function (Cicero and Colletti. 2017).
Our bodies can endogenously synthesize carnosine, but this is affected by multiple factors including our level of exercise, age, and diet (Harris et al. 2012). Most of the carnosine in our bodies is stored in our muscle tissue (Sale et al. 2010), but we also have meaningful concentrations in our brain and heart --- and these concentrations tend to decrease as we get older (Everaert et al. 2011). In order to synthesize carnosine, our bodies use beta-alanine and histidine. However, plant-based diets do not provide adequate amounts --- in fact, concentrations of carnosine in the tissues of vegans are significantly lower than those in people who consume meat (Everaert et al. 2011; Harris et al. 2012). This is because meat, in particular beef, is an excellent source of both beta-alanine and histidine, whereas plant-based foods are generally not (Wu et al. 2016).
Although it is possible to supplement carnosine through powders sold at health food stores, there is evidence that ingestion of beef may result in superior bio-availability. This is because beef contains other factors, such as anserine, histidine, beta-alanine, and copper, which help the body absorb and process carnosine (Park et al. 2005; Bellia et al. 2014; Boldyrev et al. 2013). By simply increasing our dietary intake of carnosine, we can enhance its concentration in our muscle tissues, brain, and heart (Boldyrev et al. 2013).
4-Hydroxyproline
4-hydroxyproline, the “H” in CATCH, is a nutrient which most of us haven’t heard of, but it is amply found in collagen and elastin. Although it is related to proline (the amino acid) it is not the same thing. The two work synergistically to maintain the structure of collagen in our connective tissues, specifically in the skin, tendons, cartilage, bone, blood vessels, and various other tissues (Phang et al. 2010).
But 4-hydroxyproline does more: It can also scavenge oxidants (Phang et al. 2010), and (within collagen hydrolysates) lower inflammation and enhance collagen synthesis and bone density (Offengenden et al. 2018; Watanabe-Kamiyama et al. 2010). Correspondingly, there is evidence that it improves joint, skin and bone health (Moskowitz. 2000; Zhang et al. 2011). It has also been shown to improve anti-oxidative function, and has been used as a treatment for colitis (Ji et al. 2018).
Perhaps the most important function of 4-hydroxyproline is that it is a precursor to glycine. That is, we can synthesize glycine from 4-hydroxyproline. Glycine is an amino acid that is critically important to a host of functions in our bodies, including heme formation and anti-oxidative reactions (Wu. 2013). The trouble is that typical diets can at most provide a small fraction of our daily glycine needs (Wu. 2020). 4-hydroxyproline can thus indirectly provide for more than 50% of our daily glycine synthesis (Wu. 2020).
Beef Bone Broth is an Ideal Source for 4-Hydroxyproline
There have been relatively few studies on 4-hydroxyproline (in the form of collagen hydrolysate) but the ones that have been done are impressive: Adult women were given up to 5 grams per day for 8 weeks, resulting in improved skin elasticity (Proksch et al. 2014); Adult women were given 5 grams per day for 6 weeks, resulting in enhanced skin moisture content (Matsumoto et al. 2006); Adult women were given 10 grams per day for 8 weeks, resulting in improved skin collagen density (Asserin et al. 2015); Adult women were given 5 grams per day for 8 weeks, resulting in improved facial skin condition (Inoue et al. 2016); Postmenopausal women were given 5 grams per day for 1 year, resulting in improved mineral density in their bones (Konig et al. 2018).
We can readily increase concentrations of 4-hydroxypriline in our plasma and tissues (including our muscles, joints, and skin) by increasing our dietary intake of it (Ji et al. 2018; Yazaki et al. 2017). Beef is an abundant source of 4-hydroxyproline, together with the related amino acids of proline and glycine.
In Summary
The five CATCH nutrients of creatine, anserine, taurine, carnosine, and 4-hydroxyproline have been shown to inhibit oxidative stress, reduce inflammation, improve skin and joint health, enhance metabolic function, improve immunity, and help kill pathogens. In these capacities and more, all five nutrients work individually and synergistically to reduce the risk of chronic diseases, and to heal our bodies. Presently, daily dietary requirements have not been established for these nutrients, but their importance to human health has been amply demonstrated in many studies, several of which we’ve referenced here. Beef may be the ideal single source of the five CATCH nutrients, making it one of the most important functional foods for providing optimal human health, longevity, and performance.
Healthy Cows and Calves are Happiest on Pasture
The following articles were important sources for this blog post:
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