Eating meat, especially beef, gives your body all the nutrients it needs to survive and thrive — and your body can actually use them well.

We analyzed the available evidence and found that 25 studies or assertions support the idea that eating beef provides all the essential nutrients humans need in a form the body can use, with no studies contradicting this claim [1]. Beef contains key nutrients like complete protein, iron, zinc, vitamin B12, and creatine — all of which are naturally present in a form your body can absorb and use without needing to convert them from plant sources. For example, the iron in beef is heme iron, which is more easily absorbed than the non-heme iron found in plants. Vitamin B12, which your body needs for nerve function and red blood cell production, is only found naturally in animal foods like beef. These nutrients work together in ways that support energy, muscle repair, and brain health. What we’ve found so far suggests that beef delivers a concentrated package of nutrients your body is designed to use efficiently. There’s no evidence in our review to suggest that beef is missing any essential nutrient or that the body struggles to use what it provides. This doesn’t mean beef is the only way to get these nutrients — just that, based on what we’ve reviewed, it delivers them in a form your body handles well. If you eat beef, you’re getting a reliable source of several nutrients that are harder to obtain from plants alone.