There are a lot of foods labeled 'superfoods' these days. However, very few deserve the title, and one of the few is liver. But for some less known reasons, the liver has somehow fallen out of favor among foodies and nutritionists, which is unfortunate since it is packed with loads of nutrition, including protein, minerals, and vitamins, and is also low in calories 1, 2.
Despite its slow decline in approval, the liver is among the most nutrient-packed superfoods in the world 3.
A small piece of liver supplies more than 100 percent RDI for numerous essential nutrients 4. Moreover, the liver is affordable and easy to obtain from butchers and grocery stores. Although most animal livers are edible, the most common sources are cow, lamb, duck, pig, and chicken.
The liver is packed with several nutrients
The reason why the liver is considered a natural superfood is that it is a great source of numerous essential nutrients.
The nutritional summary of beef liver is excellent. A 100-gram beef live contains the following nutrients:
·Vitamin B12: contains 3,460 percent of the RDI. Healthwise, vitamin B12 aid the production of red blood cells and is involved in vigorous brain function. It also helps in the formation of DNA 5.
·Vitamin A: contains between 860 percent and 1,100 percent of the RDI. Sufficient vitamin A is essential for optimal immune function, normal vision, and reproduction. Moreover, it also helps the proper function of organs such as kidneys and heart 6.
·Folate (B9): contains around 65 percent of the RDI. Eating food rich in folate helps in the formation of DNA as well as cell growth 7.
·Riboflavin (B2): packed with up to 260 percent of the RDI, which is essential for cellular development and proper function. Additionally, it also helps convert food into energy 8.
·Iron: contains up to 80 percent of the RDI and 35 percent for menstruating women. Iron is important for carrying oxygenated blood around the body. What is more, the iron found in the liver is heme iron, which is easily absorbed into the blood 9, 10.
·Choline: packed with enough Adequate Intake choline for females and almost all of it for males. Choline is essential for liver function and brain development 11, 12.
·Copper: packed with up to 1,620 percent of RDI. Eating food rich in copper helps trigger numerous enzymes in the body, which help regulate the production of energy, brain function, and iron metabolism 13.
The liver has a low-calorie count
Another reason why beef liver is considered an organic superfood is that it has fewer calories compared to other meats.
100-gram or 3.5-ounce of lamb chop or sirloin steak contains more than 200 calories, while a similar amount of liver contains 175 calories while supplying minerals and vitamins than either lamb chop or sirloin steak 14, 15.
When cutting down on calorie intake, most people usually miss out on essential nutrition, thus choosing a nutrient-dense beef liver can be a great idea. Loads of foods contain rich vitamins and proteins, but very few contain the same amount or variety of nutrients as beef liger 16.
Beef liver is a natural superfood due to its high nutritional content. It contains loads of protein, minerals, and vitamins, all while being low in calories. Furthermore, it has more than 100% RDI for numerous essential nutrients and also contains a good amount of Vitamin B12, Vitamin A, Folate (B9), Riboflavin (B2), Iron, Choline and Copper. Due to its low calorie count, beef liver is an ideal choice for those looking to reduce their calorie intake while still getting the essential nutrients they need. It is also affordable and easily available in most butchers and grocery stores. All of these factors make it a great food to include in any diet.