Is medium rare the ultimate steak temp? Research has shown that cooking red meat at lower temperatures for can help retain essential nutrients such as B vitamins, iron, and zinc. According to a study published in the Journal of Food Science and Technology, nutrients like thiamine and riboflavin are more stable at medium-rare temperatures, with less nutrient degradation than at higher temperatures. Source: (2018) Nutrient retention in cooked meats. Journal of Food Science and Technology