When buying beef liver, you want to look for calves' liver, which is generally tenderer and milder in flavor than meat from older animals. Beef liver offers significant amounts of protein, essential amino acids, vitamins and minerals. A 68-gram slice of liver contains only 6 percent of the daily values of fat and saturated fat, 2 percent of the DV of sodium and 1 percent of the DV of carbohydrates. A serving has approximately 130 calories.

Protein

A slice of beef liver supplies 40 percent of the DV of protein. Your body needs protein to make and repair cells, turn food into energy, create certain enzymes, hormones and antibodies and make breast milk. When your body metabolizes protein, it breaks it down into amino acids. There are 21 amino acids your body needs to function, but it's capable of making 12 of them on its own. You must get the other nine, called essential amino acids, from food sources. Beef liver supplies large amounts of four of the essential amino acids and smaller amounts of the other five.

Vitamins

A 68-gram slice of beef liver provides 2,000 percent of the adult recommended dietary allowance for vitamin B-12. Vitamin B-12 plays vital roles in the production of genetic materials and red blood cells and in neurological health. The same serving of beef liver supplies 917 percent of the adult female RDA for vitamin A and 713 percent of the adult male RDA. Vitamin A is integral to vital organ, immune, vision and reproductive functions and is also active in cell communication, growth and differentiation. A slice of beef liver also offers 212 percent of the adult female RDA for riboflavin and 179 percent of the adult male RDA. Riboflavin helps your body metabolize food and maintain vision and skin health.

Minerals

A serving of beef liver has 121 percent of the adult female RDA for zinc and 88 percent of the adult male RDA. Zinc aids in cellular metabolism, immune function, protein and genetic materials creation, wound healing and cell division. It is also vital for normal fetal, childhood and adolescent growth and development and maintaining your senses of taste and smell. A 68-gram slice of beef liver contributes 56 percent of the adult male RDA for iron and 25 percent of the adult female RDA. Iron transports oxygen from your lungs to the rest of your body and also aids in cell growth and division. The same amount of beef liver supplies 45 percent of the adult RDA for selenium. Selenium helps your body fight cellular damage from free radicals by combining with proteins after metabolism to form powerful antioxidants called selenoproteins. By batting free radicals, selenoproteins can help prevent cancer and heart disease. Selenium also plays important roles in immune and thyroid function.

Cholesterol

The major disadvantage of eating beef liver is the amount of cholesterol it contains. A slice of beef liver has 90 percent of the DV of cholesterol. Cholesterol is vital to the creation of cells and certain hormones, but your body naturally produces all it needs. Excessive dietary cholesterol can increase your risks for heart disease and stroke.

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In the west when we think of super foods we usually picture avocados or strawberries but in many other cultures organ meat is considered one of the healthiest, most nutrient dense foods you can consume.

One of the reasons that liver never fared to well in the west is the misconception that the liver holds toxins and could be unhealthy.

The reality is that the liver doesn’t contain any more toxins than the rest of the body does.

In fact, studies have shown that the liver functions more as a way to move toxins out of your body than to store them. The cleaner the animal the cleaner the liver. This is why it is important to look for grass fed organic meats. Whether you are cooking a steak or a liver you want your food to be clean and healthy.

 

 

Why is Liver so Good for You

• Liver contains an abundance of iron and is concentrated in a very usable form for your body.
• Liver is a fantastic source of Vitamin A.
• Liver contains copper, folic acid, purines and cholesterol.
• Athletes love it for its effectiveness in combating fatigue.

Dr. Weston Price, a man considered to be an expert in the field of nutrition has stated that many cultures that make use of organ meat as a regular part of  their diets lived free from many of the chronic illness that plague so many Americans. Dr. Price also points out that in the animal kingdom a predator will instinctively go for the organ meat because it is such a powerhouse of nutrition. Compared with the meat from muscle tissue that most of us are used to, the liver is a far superior provider of nutrition. [1]

How to Prepare Liver

Liver is best prepared the same day as purchased but can stay in refrigeration for a few days. It can be sliced thin and grilled or fried. Liver and onions is a popular recipe but the liver meat can be prepared a number of ways. There are some excellent recipes for beef liver dumpling soup, liver wraps and liver with gravy. If none of that sounds appealing to you or you just don’t care for the taste you can even make liver pills. You can buy the pills at health food stores or used pasteurized liver to easily make your own at home.

What Kind of Liver to Buy

There are many ways to have a great meal using beef liver or chicken liver. However, many people find they prefer calf liver. The calf liver will likely contain less heavy metal toxins which accumulate in older animals.

It is also important to choose meat that was raised in a healthy environment, free from any toxic contamination and that was grass fed and grown organically. If you are unable to determine where the meat has originated then calf meat is your best bet. A 2004 study by researchers in Pakistan supports the idea that calf meat is the healthiest.

Their research showed that the meat from cattle, chicken and sheep will accumulate varying amounts of heavy metals over the animal’s lifetime. However, this does not mean that the liver will hold any more or less toxins than any other part of the body.

Whether liver for dinner sounds appetizing or not it may be worth a try! The nutrient rich organ meat is hard to beat when it comes to the nutritional value you will get with just one meal.