Why Liver Is a Nutrient-Dense Superfood

Liver is possibly one of the most nutrient-dense foods on the planet. A small amount of liver provides well over 100% of the RDI (recommended daily intake) for many essential nutrients. It is also rich in high-quality protein and low in calories. common sources of it are cow, chicken, duck and lamb.

Liver Is a Great Source of Several Nutrients

Liver provides more than the RDI for vitamin B12, vitamin A, riboflavin and copper. It is also rich in the essential nutrients folate, iron and choline.

Liver Provides High-Quality Protein

Over one-quarter of beef liver is made up of protein. Moreover, it’s very high-quality protein, as it provides all of the essential amino acids. A high protein intake has been shown to help with weight loss, as it reduces hunger and appetite. Additionally, protein has been found to satisfy hunger better than fat or carbs. Lastly, a high protein intake can help build muscle and protect against muscle loss while losing weight.

Liver Has Fewer Calories Than Many Other Meats

In fact, eaten muscle meats are nutritionally poor in comparison. A 3.5-ounce (100-gram) sirloin steak or lamb chop contains over 200 calories. The same amount of beef liver contains just 175 calories, all while providing way more of every single vitamin and most minerals than either a sirloin steak or lamb chop. Liver is low in fat as well. Only around 25% of its calories come from fat, compared to 50–60% of calories in steak and lamb.

Common Concerns About Eating Live

Common concerns about liver include that it’s high in cholesterol and may store toxins. However, its cholesterol content is not an issue for most people, and it does not store toxins.

Liver May Not Be for Everyone

It may be best to avoid liver during pregnancy because High intakes of preformed vitamin A, the type found in liver, have been linked to birth defects. Also, although liver is unlikely to cause gout, it might increase your risk of developing it, so it’s better to avoid it if you already suffer from gout.

Some people doesn’t enjoy the taste of liver so here are some suggestions on how to include it in your diet:

• Pan-fried: Liver works well when pan-fried with onions. • Spaghetti Bolognese: Liver can be chopped or minced and then mixed with regular ground beef. Calf or chicken livers work best. • Burgers: As with Bolognese, chop or mince the liver and mix it with ground beef to make seriously nutritious burgers. • Add plenty of seasoning: Adding lots of spices and strong flavors can help disguise its taste. • Use lamb or calf liver: Both have a milder flavor than beef. • Soak the liver in milk or lemon juice before cooking: This will reduce its strong flavor