optimal iron content
Iron carries oxygen to cells, tissues and organs. Red meat, such as hamburgers, is one of the best sources of heme iron. Heme iron is found only in animal foods and is highly bioavailable and easy for the body to use. According to the Office of Dietary Supplements, your body absorbs 35 percent of the heme iron from meat, while only 2 to 20 percent of the non-heme iron from plant foods is absorbed. Adult men need 8 milligrams of iron per day, while women need 18 milligrams. The recommended intake for pregnant women is 27 mg, while breastfeeding mothers need 9 mg. Four ounces of 90 percent lean grilled burger meat contains more than three milligrams of iron.
Proper red blood cell function
Vitamin B-12 is essential for the production of new red blood cells. Without enough B-12, red blood cells can form abnormal shapes, resulting in reduced oxygen delivery throughout the body. Adult men and women need 2.4 micrograms of B-12 per day. In some cases, women may need more. During pregnancy, you need 2.6 micrograms per day, increasing further to 2.8 micrograms if breastfeeding. A 4-ounce grilled hamburger patty provides nearly 3 micrograms of vitamin B-12, helping you meet your recommended daily intake in one meal.
Rich source of protein
Burgers are rich in protein, but choose the leanest variety, such as 90% lean or more, to avoid consuming too much fat and calories. Protein provides structure to cells, builds muscle mass, and serves as a backup source of energy when carbohydrates and fats are lacking. Your diet should contain 10% to 35% protein. Since protein contains 4 calories per gram, this equates to 50 to 175 grams per day on a 2,000-calorie diet, depending on your activity level. Four ounces of cooked hamburger meat contains more than 30 grams of protein.
worry
Cook hamburger meat thoroughly to eliminate pathogens that cause foodborne illness. Checking the meat with a thermometer can help you determine if it has reached the proper cooking temperature. Another problem with red meat is its high saturated fat content. Too much saturated fat can cause hardening of the arteries, increase blood pressure, and increase the risk of cardiovascular disease. No more than 10% of total calories should come from saturated fat, which contains 9 calories per gram. For a 2,000-calorie diet, you can eat up to 22 grams of saturated fat per day. You'll get nearly 5.5 grams of meat from 4 ounces of 90% lean burger meat.
