Beef Liver: Nutrition, Benefits and Disadvantages

What is beef liver?

Liver is a popular and nutritious food that is readily available and affordable at grocery stores and butcher shops, with common sources being beef, chicken, duck, lamb, and pig.

Protein is essential for the body to repair and create new cells. Beef liver is particularly rich in protein and provides all essential amino acids. Amino acids are the building blocks of proteins, some of which are produced by the body and others that need to be obtained from food.

High protein intake can aid weight loss by reducing hunger and satisfies hunger better than fat or carbohydrates.

It also increases metabolic rate, helping to burn more calories and build muscle while losing weight.

However, chronic overconsumption of protein, especially from animal sources, may be associated with kidney, bone, liver, and cardiovascular problems.

Beef Liver Calories and Nutritional Facts

Beef liver calories

According to the USDA Nutrient Database, per 100 grams:

• Raw beef liver contains 135 calories.
• Braised Beef Liver contains 191 calories.
• Pan-fried Beef Liver contains 175 calories.
• Boiled Beef Liver contains 150 calories.

Beef liver nutrition facts

Below are the complete nutritional contents of beef liver (raw) per 100 grams

vitamins

vitamins	quantity	Content (% RDA)
Vitamin A	4,968 micrograms	552%
Vitamin C	1 mg	1%
calcium	5 mg
iron	4.9 mg	27%
Potassium	313 mg	7%
alpha-carotene	11 micrograms
β-carotene	232 micrograms
β-cryptoxanthin	13 micrograms
Vitamin D	1.2 micrograms	6%
Vitamin E	0.4 mg	4%
Vitamin K	3 micrograms	3%
Thiamine	0.19 mg	16%
Riboflavin	2.76 mg	212%
Nicotinic acid	13.2 mg	82%
Vitamin B-6	1.08 mg	64%
folic acid	290 micrograms	73%
Vitamin B-12	59.3 micrograms	2471%
Pantothenic acid	7.2 mg	143%
choline	333 mg	61%

Minerals

Minerals	quantity	Content (%RDA)
phosphorus	387mg	31%
magnesium	18mg	4%
zinc	4 mg	36%
selenium	40 micrograms	72%
copper	9.76mg	1084%
manganese	0.31mg	13%
Omega-3s	7 mg
Omega-6s	318 mg
Omega-6 LA	299 mg

health benefits

Improve body energy levels

Beef liver is rich in nutrients that have been shown to support energy, including:

• Vitamin B12
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Vitamin C
• iron
• magnesium

Beef liver is also a copper-rich, anther energy enhancer. Copper aids in the absorption of iron and also plays a vital role in energy production.

Support immune function

Vitamin A, B vitamins, and zinc all play a vital role in maintaining a healthy immune system, and beef liver is very high in all of these nutrients.

Vitamin C also has antioxidant properties that may enhance your immune response. Vitamin C reduces tissue damage and oxidative stress by eliminating free radicals.

Copper also provides cellular defense against free radicals. Finally, the zinc in beef liver aids in wound healing. In short, beef liver can keep you healthy and reduce the risk of infectious diseases.

Anti-inflammatory and antioxidant

Beef liver has a compound called spermine.

Spermine has been shown to have anti-inflammatory properties and may help reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and autoimmune diseases.

As a polyamine, spermine acts as an antioxidant, protecting cells from oxidative stress. This antioxidant activity helps neutralize harmful free radicals, prevent cell damage and support overall health.

Promote red blood cell production

Iron and B vitamins are essential for healthy red blood cell production and prevent anemia. Given that liver is one of the foods richest in B vitamins and iron, it's no surprise that it's key to red blood cell production.

Red blood cells especially require vitamin B12, which works with folate and iron, among other vitamins and minerals, to support this process.

Reduce risk of anemia

Beef liver contains high amounts of vitamin B12 and iron, which can be helpful for people at risk of anemia. If you have anemia, you have low levels of red blood cells in your 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 feel tired or weak and may experience chest pain, shortness of breath, constipation, loss of appetite, and weight loss.

Vitamin B12 is required for red blood cell formation. Iron is used in the body to make hemoglobin and myoglobin in red blood cells, key proteins necessary for oxygen transport.

radiant skin

Beef liver contains the following vitamins and minerals to support and maintain skin health:

• Vitamin A
• Vitamin C
• Vitamin E
• zinc

Vitamin A, also known as retinol, can reduce the signs of aging by increasing skin vascularity, thickness and firmness.

Vitamin C is a natural antioxidant that protects your skin from harmful UV radiation. Vitamin C is most protective when combined with vitamin E, both of which are found in beef liver. Vitamin C can also slow down skin aging by reducing the depth of wrinkles.

better eye health

Nutrients in beef liver, such as vitamin A, iron, zinc and copper, may reduce the risk of age-related macular degeneration (AMD), a disease that causes severe vision loss, especially in older adults. people.

Clinical trials have found that taking supplements containing these nutrients along with vitamins E and C may reduce the risk of AMD.

Fertility

Beef liver contains vitamins and minerals that support reproduction, including:

• Vitamin A
• Vitamin B12
• toner cartridge
• zinc
• folic acid

Research shows that vitamin B12 can increase sperm count and motility. Selenium and zinc may also improve your ability to conceive. Research shows that adding these vitamins to your diet may shorten pregnancy time.

Support thyroid health

Beef liver is rich in iron and vitamin A, which play a key role in maintaining thyroid health. Iron and vitamin A are essential for the synthesis of essential thyroid hormones. These hormones help control the body's metabolism and energy levels, making beef liver a valuable supplement to support thyroid health.

Good for pregnant women

The folate content in beef liver is essential for fetal development and preventing birth defects. It's important to watch your vitamin A intake, as too much vitamin A can cause problems.

Strong bones

Beef liver contains the following vitamins and minerals, which promote bone health:

• Vitamin D
• magnesium
• calcium

Good for the gut

• Beef liver is rich in vitamins and minerals, making it a versatile way to support gut health.
• Vitamin A helps maintain the lining of the intestines and prevents harmful substances from entering the bloodstream.
• B-complex vitamins aid digestion and nutrient absorption, and support enzyme production.
• Iron can prevent anemia and digestive problems.
• Zinc maintains intestinal barrier function and supports the immune system.
• Collagen repairs the intestinal lining and reduces inflammation.
• Glycine promotes the production of antioxidants.
• Choline is involved in intestinal motility and digestion.
• Antioxidants protect the intestines from damage. Copper supports the intestinal wall and iron absorption.

balance hormones

Beef liver is rich in nutrients such as vitamin A and B vitamins, which have a great impact on the production and regulation of hormones. Vitamin A enhances hormone receptor sensitivity, while vitamins B9 and B12 aid in hormone synthesis and metabolism. Eating beef liver can replenish the body's nutritional reserves and help balance hormones.

Potential Disadvantages of Eating Beef Liver

allergy

There are limited reports of allergies, but they are uncommon. Red meat can trigger an IgE-mediated response, but it is unclear whether eating liver has the same effect.

Toxocariasis in patients with eosinophilia

Consumption of raw beef liver is associated with toxocariasis in patients with eosinophilia. Research shows that raw beef liver is the main source of infection in these patients. People at risk should consult their healthcare provider and make sure the meat is cooked properly before eating.

Hepatitis E

Eating raw or undercooked beef liver increases the risk of hepatitis E. Symptoms include fatigue, loss of appetite, abdominal pain, nausea, and jaundice. However, hepatitis E is uncommon in the United States. To prevent this, practice good hand hygiene and cook beef liver to 160 degrees Fahrenheit.

excess copper

Taking too much iron can also cause problems. It's unlikely you'll get too much from eating liver , but you may get too much if you also take supplements or multivitamins that contain iron. High doses of iron can cause stomach upset, constipation, nausea, abdominal pain, vomiting, fainting, and other problems. It may also interfere with medication.

Too much vitamin A

The main concern when adding liver to your diet is the vitamin A content.

Vitamin A is fat-soluble, which means that when we eat fat-soluble vitamins, it is absorbed into fat, so vitamin A is released from the body more slowly than other vitamins. Our bodies store them, and in high enough doses, they can build up over time to excessive and potentially harmful levels.

Therefore, with high, long-term intake, these vitamin A stores can become toxic, causing vision problems, bone pain, increased risk of fractures, nausea, and vomiting. This is why doctors recommend that pregnant women avoid eating liver during pregnancy.

high cholesterol content

100 grams of beef liver contains 92% of the daily cholesterol intake. Cholesterol is a waxy substance found in all cells, but too much cholesterol can clog blood vessels and make heart problems or strokes more likely.

How to include beef liver in your diet

Liver has a unique taste that some people like and others don't. Beef liver comes from a larger animal and can be quite strong in flavor. Ways to make beef liver more palatable:

• Pan Fry: Liver works well when fried with onions.
• Use it in spaghetti bolognese: The liver can be shredded or shredded and then mixed with regular ground beef.
• Make burgers: As with pate, chop or shred the liver and combine it with ground beef for a nutritious burger.

How to mask the taste of beef liver

• Add lots of spices: Adding lots of spices and strong flavors can help mask the taste.
• Soak the liver in apple cider vinegar , milk, or lemon juice before cooking; this will reduce the strong flavor.
• Clean it very, very thoroughly, removing all veins, fibers, visible blood, fat, etc.