Take 5

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If you're looking to beef up your diet, California is a cut above the rest. Ranchers in 57 of its 58 counties—all but San Francisco—raise cattle, making it the nation's fourth-largest cattle producer. Did you know beef cuts are 20 percent leaner than they were 15 years ago? A 3-oz. serving of lean beef, such as T-bone steak, tenderloin or tri-tip, has fewer than 150 calories and is an important source of essential nutrients. In fact, beef is the nation's No. 1 source of protein, zinc and vitamin B12. Let's take a closer look at five essential nutrients found in beef.

1. Protein

After water, protein is the most plentiful substance in the body. The word is derived from the Greek "proteios," which means "primary," as it is an essential building block of all life. Among protein's contributions in the diet: It helps build and repair muscle, as well as construct ligaments and tendons that hold muscles and support bone.

Daily Value provided by 3 oz. lean beef: 48%

2. Zinc

Found in cells throughout the body, zinc promotes overall health. Especially in the early years, children need zinc to grow and develop properly. Zinc also helps maintain a healthy immune system, assists in healing wounds and enhances the action of insulin, which moves sugar into tissues for use as fuel.

Daily Value provided by 3 oz. lean beef: 36%

3. Iron

Commuting is tough, even for nutrients. One of the most important health benefits of iron is that it acts as a transporter, picking up oxygen in the lungs and delivering it throughout the bloodstream it keep organ systems functioning properly. On the way out, iron picks up carbon dioxide to drive it back to the lungs, where it is exhaled.

Daily Value provided by 3 oz. lean beef: 12%

4. Selenium

Although not a household name, selenium is key to good health. It is needed only in small amounts, but plays a major role in metabolism regulation and thyroid function. Selenium is also known for its antioxidant properties, which help protect cells from damage.

Daily Value provided by 3 oz. lean beef: 40%

5. B vitamins

There are eight well-known B vitamins that play a role in the body. Sometimes referred to by their names rather than their numbers, B vitamins support metabolism and contribute to the body's ability to produce energy. Pyridoxine (B6) and cobalamin (B12) are the most abundant B vitamins found in beef.

Daily Value provided by 3 oz. lean beef: 22% (B6) and 44% (B12)