Liver is one of the most nutritious organs in the animal body. It is loaded with nutrients and hundreds of essential vitamins and minerals. In fact, an adult human consume the equivalent of three to four chicken livers in one meal.
However, like other organ meats, chicken liver is not for everyone. If you are not into the strong taste of liver or find it too bitter, then you should avoid eating it often.
There are other meats that are similar in taste to chicken liver and they are also a great source of many nutrients.
However, the amount of nutrients that you get from chicken liver is not that high. Beef liver is considered to be one of the most nutritious of all meats.
It offers many of the same benefits as chicken liver and comes with a much greater nutritional value. This article lists the pros and cons of beef liver so that you can decide for yourself if it is worth adding it to your diet.
What is Beef Liver?
Beef liver is the greenish-yellow fat found around the liver in cattle. It is what gives beef its distinct flavor and it is also what makes it a healthy and nutritious choice.
The liver is actually very rich in nutrients and offers benefits for your health similar to those of other well-known superfoods.
Like other red meats, beef liver is high in iron. It also contains zinc, protein, vitamins A, B2, B3, B5, B6, B9 (folic acid), B12, and D, as well as manganese, niacin, and selenium.
Beef liver also contains a compound called organic Lawsonia invertase, which is what gives liver its distinctive flavor and aroma.
Beef Liver Benefits
Here are some of the benefits you can enjoy by regularly consuming beef liver:
It is packed with nutrients: A 3.5-ounce (100 gram) serving of beef liver contains 113 calories, 1.8 grams of fat, 0.7 grams of protein, 0.3 grams of carbohydrates, and 8.9 grams of water. It is also a good source of iron, zinc, selenium, and vitamin A.
It is a good source of protein: A 3.5-ounce (100 gram) serving of beef liver contains 26 grams of protein.
It helps in keeping your immunity strong: Beef liver is a great way to boost your immunity. It contains immunoglobulins that help in the formation of antibodies to fight against infections and prevent diseases.
It helps in maintaining the right brain-to-body chemistry: The amino acid tryptophan is found in high amounts in beef liver. It is responsible for producing serotonin, which is called the “happy neurotransmitter.”
It is a good source of energy: Beef liver is a good source of energy due to presence of B vitamins. It also contains iron, which helps in producing more energy from the nutrients you consume.
It helps in improving the quality of your skin and hair: The Vitamin A, B vitamins, and selenium in beef liver help in producing new skin and hair cells, thereby improving the skin and hair condition.
It helps in building strong immunity: The Vitamin B12 in beef liver is essential for the production of red blood cells, which in turn strengthen your immunity.
It is good for your liver and stomach: We all know how important it is to take care of our liver and stomach, so beef liver is a great choice for these two organs.
Chicken Liver Benefits
Like other red meats, chicken liver is a good source of iron. It also contains several other minerals and vitamins, but relatively fewer in amount. A 3.5-ounce (100gram) portion of chicken liver contains:
- Vitamin A: 0.3%
- Vitamin B2: 0.1%
- Vitamin B3: 2.6%
- Vitamin B5: 0.5%
- Vitamin B6: 0.2%
- Vitamin B9 (folate): 0.1%
- Vitamin B12: 0%
- Pantothenic acid: 0.1%
- Iron: 8.9mg
- Zinc: 2.6mg
- Selenium: 11.1mg
- Calcium: 0.6%
- Phosphorus: 0.4%
- Potassium: 3.4%
- Magnesium: 0.7%
- Organic Lawsonia invertase: (flavor and aroma): 0.1%
Final Words
Beef liver is very nutritious and rich in iron. It also has other essential nutrients like Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, and Vitamin B12.
It can be consumed in small amounts as a healthy snack or as part of a healthy diet. However, people who have an aversion to strong liver flavor should avoid eating it frequently.
There are other meats that are similar in taste to chicken liver and they are also a great source of many nutrients.