Stick to the grass-fed beef, not the grain-fed meat that dominates the supermarkets, and the health benefits multiply

grass fed Steak
© Jill Mead / The GuardianOrganic, grass-fed beef contains a complete protein profile – and it's much tastier than grain-fed beef.
Thanks to our celebrated collection of native breeds and abundant green pastures, Britain effortlessly picks up the trophy for the world's best tasting beef. So why settle for slack-fleshed, vapid supermarket stuff? This grain-fed produce comes from fast-growing, foreign breeds fattened up on cereals, and won't eat that well, because it is rarely aged, more usually just dispatched directly from abattoir to store. It can't match the taste and succulence of darker, dry-aged beef from heritage breed cattle that grow slowly on a grassy diet. It also won't have that light cover of flavoursome, golden-white fat.

Why is beef good for me?

One of the most nutritious foods, beef has appetite-sating high-quality protein, which has all the essential amino acids needed (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and more)to build muscle and bone. Beef is a great source of B vitamins (vital for brain function), and the most absorbable form of iron (called haem iron), which builds red blood cells and gives you energy. Its rich store of zinc supports the immune system.

Beef contains both saturated and monounsaturated fat (thought to be protective against heart disease). Contrary to the prevalent dogma, it's emerging that there is no good evidence to support the notion that saturated fat is harmful. Beef from grass-fed cattle is a great source of omega 3 fatty acids, and conjugated linoleic acid, which some studies show reduces the risk of cancer, obesity, diabetes and some immune system disorders.

Where to buy and what to pay

Buy pastured beef from a craft butcher who has hung the meat to dry-age it and allow its natural flavour to develop. Guide price: rib-eye steak £24/kg, stewing beef or steak mince £10/kg.

(See full article for marinated spicy beef recipe)