Beef Liver: Nutritional Value and Health Benefits

Beef liver is an organ meat obtained from cattle and is also known as veal liver. The popularity of the liver in food has been favored over the years compared to other beef cuts (such as flank steak, entrecote and other cuts). Beef liver is gaining more popularity today as it has become a favorite for those following the paleo diet, low-carb diets or carnivore diets.

In addition, beef liver is relatively affordable and a truly rich source of nutrients. It is full of protein and micronutrients like vitamin B12, vitamin A, riboflavin, copper and iron. Although it is said to have a taste that is too strong to be liked by some people, the health benefits of including it in the diet are great.

Beef Liver Nutrition Facts

Beef liver is a rich food source. According to USDA, the nutritional values ​​in it are as follows:

• Calories: 153
• Fat: 4,1 g
• Sodium: 78 mg
• Carbohydrates: 4.4 g
• Fiber: 0 g
• Sugars: 0 g
• Protein: 23 g
• Carbohydrate

Beef liver has very few carbohydrates, and a single 4 ounce provides 4.4 g of carbohydrates. Beef liver has no fiber or naturally occurring sugar, according to USDA data. The estimated glycemic load of a single serving of beef liver is 3. The glycemic load takes into account portion size when estimating the effect of a food on blood sugar levels. To explain briefly, its content is as follows:

Fats: A single serving of beef liver contains approximately 4.1 g of fat. This includes different types of oil. One serving of meat contains 1.4 g of saturated fat, 0.54 g of monounsaturated fat and 0.53 g of polyunsaturated fat.

Protein: A single serving of beef liver provides 23 g of protein.

Vitamins and minerals: Beef liver is a micronutrient powerhouse. It provides 59.3 mcg of vitamin B12 or 988% of your recommended daily intake. 9.8 mg of copper or 488% or the recommended intake provides 6582 (731%) vitamin A RAE and 2.8 mg riboflavin (162%). It is also an excellent source of niacin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, and selenium. It is a good source of thiamine and manganese.

Health Benefits of Beef Liver

Since beef liver is packed with nutrients and relatively low in fat (especially for a beef product), it offers some benefits in terms of health benefits. These benefits are as follows:

Reduces Risk of Anemia

The significant amount of vitamin B12 and iron in beef liver can help those at risk of anemia. People with anemia have lower levels of red blood cells in their blood. Red blood cells carry oxygen from the lungs to the rest of the body. They also return carbon dioxide from the body to the lungs. People with anemia often report feeling tired or weak, and may experience chest pain, shortness of breath, constipation, loss of appetite, and weight loss. 2 Vitamin B12 is required for red blood cell formation. Iron is used to make hemoglobin and myoglobin key proteins found in red blood cells, which are necessary for oxygen transport throughout the body.

Helps Eliminate Vitamin A Deficiency

Vitamin A deficiency is common in developing countries, especially among children, pregnant and breastfeeding women. In the US, vitamin A deficiency is not common except in certain populations such as those with cystic fibrosis. It is estimated that approximately 15-40% of patients with cystic fibrosis do not get enough of this vital nutrient. Those with vitamin A deficiency are at higher risk for anemia, chronic diarrhea, and xerophthalmia (night blindness). A single serving of beef liver contains more than 700% of the recommended daily intake of vitamin A for adults.

Reduces Risk for Some Types of Cancer

Vitamin A is important for regulating cell growth and differentiation in the body. There is some evidence that increased consumption of vitamin A in some populations may help reduce the risk of lung cancer and prostate cancer. However, more research is needed to fully understand the relationship.

Helps Protect Eye Health

Important nutrients such as vitamin A, iron, zinc and copper in beef liver are associated with a reduced risk of age-related macular degeneration (AMD), a condition that causes significant vision loss, especially in older adults. Several large randomized clinical trials found that taking a supplement containing these nutrients along with vitamin E and vitamin C reduced the risk of AMD by 25%. Those who are at risk for the condition are advised to consult with their healthcare provider about whether they get the nutrients from food or whether taking a supplement is best for them.

Helps Lower the Risk of Getting Disease

Copper in beef liver can help you avoid certain conditions such as cardiovascular disease and Alzheimer’s disease. Copper plays several important roles in the body, including maintaining healthy blood vessels, nervous system, and immune system. There is some evidence that people with higher copper levels in the body have a lower risk of Alzheimer’s. There is limited evidence that getting more copper in the diet or supplements may reduce the risk of cardiovascular disease. However, more research is needed to confirm these relationships.

Helps Reduce Allergy Risk

There are some limited reports of meat allergy, but these are not common. However, it is possible that there is a reaction from the tick bite to red meat that can produce IgE mediated reactions. Whether liver consumption would produce these effects is unknown. If allergy symptoms are noticed after eating beef liver, it is recommended to consult a doctor immediately.

Beef Liver Storage and Food Safety

According to the USDA, beef liver should be consumed within one to two days after purchase. After bringing home organ meat from the butcher, it must be stored in the refrigerator. If it is not going to be consumed within a few days, it should be frozen. When properly frozen in an airtight plastic package, it can remain fresh for 3-4 months.

Beef Liver Usage

For many people, the taste of beef liver is very dominant. And organ meat is often described as an intense, iron flavor. It is often described as bitter, but some cooks soak veal liver in milk to remove the bitterness of the meat. Beef liver can be ground and blended alone or with other meats. This mixture can be consumed by making hamburgers. One of the most common recipes for this organ meat is liver and onion. The meat is usually sautéed in oil or butter with garlic and onions. Most experts recommend not overcooking the liver as it can become hard. Many experts prefer to cook beef liver until it turns pink. The USDA recommends cooking whole organs and various meats (including liver) to 160 ° F.