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Mince: Nutritional Powerhouse & Family Favourite

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Mince is a type of meat that you can’t go wrong with. Not only is it incredibly versatile (think patties, koftas, cottage pie, meatballs – the list goes on!), it is also packed with easy-to-absorb nutrients.

With mince, you don’t need to eat a lot of it to get the nutritional goodness. In fact, a 100g portion of lean, stewed, beef mince contains a good source* of protein, zinc, vitamins B3 and B12. It also contains a source** of iron, potassium, phosphorus, vitamins B1, B2 and B6. On the whole, these nutrients are essential for everyday functioning and can support:

  • Fighting fatigue and tiredness
  • Growth and development
  • Brain function
  • Immunity
  • Hair, skin and nail health
  • Muscle and bone strength
  • Wound healing

It’s worth flagging that these things are determined by overall diet and lifestyle over a long period of time (so don’t expect your hair and nails to grow rapidly overnight after having one bowl of spag bol!). However, a protein-rich diet, that features moderate amounts of red meat (up to 500g a week), including mince, is a great place to start.

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Want some craveable mince recipes? Here are a few of our favourites:

On Top of Spaghetti

The Ultimate Beef Burger

Asian Style Lettuce Cups

Skewered Rogan Josh

* A good source means the food contributes at least 25% of your recommended daily intake

**A source means the food contributes at least 10% of your recommended daily intake

Reference: Plant and Food Research and Ministry of Health. (2021). The Concise New Zealand Food Composition Tables. Wellington: Ministry of Health.

Posted by Katrina Dixon