Beef liver is an organ meat that comes from cows It is packed with essential vitamins, minerals, and other nutrients that provide tremendous health benefits However, some people avoid eating liver due to its strong flavor and texture. This article explains what beef liver is, its nutrition facts, health benefits, and potential risks. Read on to learn why you should include this superfood in your diet.
What Exactly is Beef Liver?
Beef liver is the liver organ of a cow. It is considered an offal or variety meat which refers to the internal organs and entrails of an animal. Other common offal meats include kidneys, hearts brains, tongue, tripe etc.
While not everyone enjoys the unique taste and texture of organ meats, beef liver has been cherished for centuries across many cultures as a nutritious delicacy. It is making a major comeback today as more people recognize its impressive nutritional virtues.
Like the human liver, the beef liver plays many essential roles in the cow’s body. It is a vital organ responsible for filtering toxins, metabolizing nutrients, and storing critical vitamins and minerals. This explains why it is one of the most densely packed nutrient sources available.
Beef Liver Nutrition Facts
Beef liver contains a powerhouse lineup of nutrition. A 3 ounce serving of braised beef liver provides around 175 calories and delivers:
- 25 grams of high-quality protein
- Over 5,000% DV of Vitamin B12
- Over 1,300% DV of Vitamin A
- Over 1,300% DV of Copper
- Over 200% DV of Riboflavin
- Over 50% DV of Selenium, Niacin, Pantothenic Acid, Folate, Vitamin B6, Phosphorus and Iron
- Sizeable amounts of Zinc, Manganese, Vitamin D, and Potassium
As you can see, beef liver easily surpasses the nutrition levels found in typical muscle meats. It provides substantial amounts of proteins, vitamins, and minerals in a low-calorie package.
Let’s explore some of the top nutrients found in beef liver and their key health benefits:
-
Protein – High-quality complete protein containing all essential amino acids required for tissue growth, repair, enzymes and hormones.
-
Vitamin A – Crucial for eye health, immune function, skin health, cell growth and reproduction.
-
Vitamin B12 – Essential for energy production, red blood cell formation, neurological function and DNA synthesis.
-
Riboflavin – Needed for energy production, normal growth and brain function.
-
Niacin – Supports proper circulation, brain health, and cholesterol levels.
-
Vitamin B6 – Involved in over 100 enzyme reactions including metabolism, brain development, immune function.
-
Folate – Critical for cell division and growth, especially during pregnancy to prevent neural tube defects.
-
Iron – Needed to produce hemoglobin which supplies oxygen to tissues throughout the body.
-
Zinc – Supports immune health, growth, DNA and protein production, wound healing, taste and smell.
-
Copper – Required for iron utilization, red blood cell formation, connective tissue health, brain function.
-
Phosphorus – Important for bone and tooth health, kidney function, hormone regulation, and metabolism.
-
Selenium – Has antioxidant properties that support thyroid and immune health, regulate metabolism.
5 Science-Backed Health Benefits of Beef Liver
Consuming beef liver regularly can provide many benefits:
-
Increased Energy Levels
The bountiful B vitamins like B12, B6, riboflavin, niacin, pantothenic acid along with the iron and copper content of beef liver helps combat fatigue. These nutrients are essential for energy production, red blood cell formation and proper circulation.
-
Enhanced Immune Function
Beef liver is overflowing with immune boosters like vitamin A, zinc, selenium, and B vitamins that help maintain a robust immune system. Vitamin A supports mucous membrane health and white blood cell production while zinc and selenium activate killer T cells and macrophages.
-
Healthy Red Blood Cell Production
The high amounts of B12, folate and iron in beef liver all play central roles in the production of healthy red blood cells. This helps prevent anemia which can cause weakness, fatigue and impaired oxygen delivery.
-
Improved Cognitive Function
The choline and B vitamins in beef liver are important for optimal brain development and function. Some studies show giving children liver improved memory, learning and cognition.
-
Pregnancy Support
Beef liver contains folate which is vital for fetal growth and development. Folate deficiency during pregnancy is linked to birth defects. Liver is also packed with iron to prevent maternal anemia. However, watch vitamin A intake.
Potential Risks of Eating Beef Liver
-
High in vitamin A – Eating excessive amounts may lead to toxicity so moderation is key.
-
High cholesterol – Those with high cholesterol should limit intake.
-
Foodborne illness – Eating undercooked liver raises safety concerns.
-
Medication interactions – Consult your doctor if taking any medications.
-
Gout risk – High purine content may worsen gout or uric acid issues.
Who Should Avoid or Limit Beef Liver?
While beef liver can safely be part of most diets, certain individuals should exercise caution:
-
Pregnant/nursing women: Excess vitamin A may harm fetus – limit intake.
-
People with gout or kidney stones: Increased purines may exacerbate these conditions.
-
Those with high cholesterol or heart disease: Moderate consumption recommended.
-
Anyone allergic to beef, meat or organ meats should avoid.
Tips for Incorporating Beef Liver into Your Diet
Here are some simple ways to start enjoying beef liver:
-
Make a pâté spread and enjoy on crackers or toast
-
Sauté with onions, peppers, herbs and spices for a quick stir-fry
-
Add to stews, chili or ground meat mixtures for an nutrition boost
-
Bread and fry liver slices for liver and onions dinner
-
Take freeze-dried capsules for those who dislike the taste
Should You Eat Beef Liver?
In conclusion, beef liver is an absolute nutritional superstar loaded with protein, essential vitamins and minerals. Eating this powerhouse food regularly promotes energy, immunity, hormone balance, brain function and overall vitality. However, it is best consumed in moderation and avoided by certain groups like pregnant women and those with gout or high cholesterol. Overall though, incorporating beef liver into your diet is a smart way to get more nutritional bang for your buck.
:max_bytes(150000):strip_icc()/beef-liver_annotated2-c65ea2184ab649a3a597a046489fd50f.jpg)
Should I take beef liver supplements?
Some people who don’t like the taste or texture of beef liver take beef liver supplements instead. But be careful not to overdo it.
“If you’re eating a healthy diet, plus taking multivitamins and specific supplements like beef liver, you’re at risk for getting an excessive, harmful amount of vitamins and minerals,” states Czerwony. “Getting nutrients through foods is still the safest and healthiest approach to good nutrition.”
B vitamins for energy and healthy development
Beef liver is loaded with micronutrients like these B vitamins:
- Folate (vitamin B9) for lower blood pressure and healthy fetal development during pregnancy.
- Thiamine (vitamin B1), riboflavin (vitamin B2) and niacin (vitamin B3) for energy and cell function.
- Vitamin B12 for brain health, energy and healthy nerves and blood.
Studies suggest that liver from grass-fed beef cattle has four times the phytonutrients as livers from grain-fed beef cattle. Phytonutrients are powerful compounds made by plants that help keep us healthy.
You can get phytonutrients like antioxidants, flavonoids, anthocyanins and carotenoids in your diet by eating fruits and vegetables. You can also get them by consuming meat or milk from grass-fed animals. Other studies show that grass-fed beef is higher in heart-healthy omega-3 fatty acids.
A 2015 Consumer Reports study also found less antibiotic-resistant bacteria in grass-fed meats.
Though Czerwony notes that the term “grass-fed” doesn’t mean that a meat or milk product is free of antibiotics or growth hormones. “Only U.S. Department of Agriculture (USDA) organic foods can make this claim,” she clarifies.
Some people who follow the carnivore diet, as well as those seeking to get the maximum nutrients and vitamins from liver, choose to eat the meat raw. But Czerwony advises against that.
Like all raw meat, liver can have salmonella, E. coli or Campylobacter bacteria that cause serious digestive infections. “Eating undercooked or raw meat, including beef liver, increases your risk for potentially life-threatening foodborne illnesses,” she warns.
And freezing liver before eating it raw won’t kill the bacteria. “Cooking meats to a specified temperature is the only way to kill bacteria that cause foodborne illness,” she continues. The USDA recommends cooking beef liver to an internal temperature of 160 degrees Fahrenheit, or 71 degrees Celsius.
Beef Liver Is The Most Nutritious Food – Dr. Berg
FAQ
Is beef liver a healthy meat?
Packed with Minerals
Beef liver is an excellent source of fatigue-fighting iron. A serving contains 30% of your daily intake. But that’s not all. This tasty, tender meat also provides 50% of your daily selenium, 40% of your zinc, and 31% of your phosphorus requirements.
What animal is beef liver?
Beef liver is an organ meat from cows. Some people may also refer to it as offal or variety meats. These terms typically refer to the internal organs and entrails of animals that a butcher may discard after preparing them. Offal can also include the heart, kidneys, and tongue.
Is beef liver the same as cow liver?
Calf liver comes from cows under 1 year of age, while beef liver comes from older cows. The difference in age means that calf liver has a more tender texture and better flavor than beef liver.
Who can’t eat beef liver?
Excess vitamin A and iron: Consuming too much vitamin A can cause birth defects. As organ meat contains high amounts of vitamin A, people who are pregnant should avoid it. Organ meat is also loaded with iron, which can be a problem for those with an iron overload disorder.