Liver would be the superhero if Paleo were a comic book movie. It is the closest thing we have to an entirely natural, minimally processed multivitamin pill, and it comes in a tasty (really!) and reasonably priced package. Despite some health risks if consumed in excess, liver can provide a significant nutritional boost to your diet when consumed in moderation.
What Is Liver? (Plus Types to Eat)
The liver is an organ that can be found in the abdominal cavity of many animals, including humans and all vertebrates. In many nations, the two most prevalent types of liver are those from chicken and beef.
People from all over the world have valued organ meats for a long time because they support mental health, fertility, growth, and development, as well as maintaining high energy levels. Ad.
Traditional Chinese Medicine has long regarded the liver as a powerhouse that supplies nutrients. Eating organ meats is thought to support the health of one’s own organs and replenish depleted nutritional stores.
Hunter-gatherers, like those in some parts of Africa, who subsisted primarily on animals like moose and deer, have consumed liver for many centuries. When food was scarce, including in colder climates where plant foods were difficult to grow, this superfood was an important source of protein and nutrients.
Liver was a widely used ingredient in terrines, sausages, puddings, and dumplings during the Middle Ages in Europe. It has a long history of use in Asian broths and stews, and it is occasionally used to thicken food.
It has always been valued as a crucial food for expectant mothers in Japan. France, Argentina, India, Spain, Russia, some of Scandinavia, and the Middle East still regularly consume it today.
- Chicken liver is a good option for “beginners” who are new to eating organ meat because it has the mildest flavor of most livers. It is the variety used in the majority of pates and spreads prepared at home or in restaurants. It has more fat, folate and iron than beef liver.
- Beef/calf liver — When compared to other types, beef liver has slightly more calories, vitamin B12, vitamin B6, vitamin A, zinc, and phosphorus. It doesn’t necessarily taste as good as chicken liver, according to many people. Some farmers markets sell it, but it’s best to buy calf liver if you can because it lowers the likelihood that you’ll eat hormones and antibiotics given to cows.
- Fish liver is a fantastic source of omega-3 fatty acids, vitamin A, and vitamin D. Examples of fish liver include cod liver and cod liver oil.
- Try mutton, lamb, goat, duck, or goose livers if you can find them. These provide healthy fats, including omega-3s and other polyunsaturated fats. Ask your neighborhood butcher for these kinds, or if you’re a hunter, you can gather and prepare them yourself.
- However, because pork products frequently come from sick or filthy pigs, I do not advise eating pork liver. Pigs are frequently raised in factory farms under unnatural conditions and are given hormones or other chemicals.
Because of how many vitamins and minerals it contains per calorie, liver actually outperforms other healthy foods like spinach, carrots, and apples in terms of overall nutrient density.
When compared to a serving of beef, a serving of organ meat is higher in some nutrients, so is liver healthier than meat? Liver is a fantastic source of vitamin A, iron, B vitamins, and other nutrients as it is a very nutrient-dense food.
Actually, your best source of vitamin B12 is liver, by far. According to research, it also ranks highly among the top sources of copper, zinc, phosphorus, and magnesium in some people’s diets.
Liver from different animal sources provides varying levels of micronutrients. According to the U.S. Department of Agriculture, one ounce (approximately 28 grams) of cooked chicken liver contains about:
- 46.8 calories
- 0.2 grams carbohydrates
- 6.8 grams protein
- 1.8 grams fat
- 4.7 micrograms vitamin B12 (79 percent DV)
- 3,732 international units vitamin A (75 percent DV)
- 162 micrograms folate (40 percent DV)
- 0.6 milligrams riboflavin (33 percent DV)
- 23.1 micrograms selenium (33 percent DV)
- 1.9 milligrams pantothenic acid (19 percent DV)
- 3.3 milligrams iron (18 percent DV)
- 3.1 milligrams niacin (15 percent DV)
- 7.8 milligrams vitamin C (13 percent DV)
- 0.2 milligrams vitamin B6 (11 percent DV)
- 113 milligrams phosphorus (11 percent DV)
- 1.1 milligrams zinc (7 percent DV)
- 0.1 milligrams copper (7 percent DV)
- 0.1 milligrams thiamine (5 percent DV)
- 0.1 milligrams manganese (5 percent DV)
Are you curious about whether liver is fattening, and if so, is the fat content something to worry about? It’s overall not very high in fat when compared to other animal products, such as beef, butter, dark meat poultry or full-fat dairy. One ounce of liver only has about two to three grams of fat, including a mix of different fatty acids depending on the specific type.
This is not meant to imply that dietary fat from high-quality animal products is harmful. Consuming a small amount of saturated fat from animal products can be very beneficial. Healthy fats, for instance, support hormonal production, reproductive health, and neurological function.
Is Liver Good for You? Benefits
What are the advantages of eating liver? Here are some ways it promotes general health and lowers the risk for specific conditions:
Loaded with Vitamin B12
The No. This organ meat has the advantage of being very high in vitamin B12. We are aware that vitamin B12 facilitates the production of red blood cells and enhances cellular performance. We also need it to support metabolism, the nervous system, and the health of our brains.
Getting enough nutrients can help avoid a deficiency, which can result in signs like fatigue, muscle weakness, mental fog, and mood swings.
Great Source of Active Vitamin A
Liver is one of nature’s most concentrated sources of vitamin A, a fat-soluble vitamin that acts like an antioxidant, helping reduce inflammation through fighting free radical damage.Ad
It is necessary for healthy skin, thyroid function, strong bones, gene regulation, cell differentiation, and immune function. It also benefits vision and eye health.
As opposed to plant-based vitamin A (also known as carotenoids), the active form of vitamin A, also known as retinol, can only be obtained from foods derived from animals.
Very High in Iron, Helping with Anemia Prevention
Liver is one of the best foods to eat if you struggle with any type of anemia, which is frequently associated with a lack of iron.
It has a potent blend of folate, iron, and B vitamins. You require these nutrients to treat or prevent conditions like anemia and symptoms like low energy, fatigue, irregular menstrual cycles, or neurological problems.
Women who are menstruating, expecting mothers, nursing mothers, and vegetarians/vegans should pay special attention to getting enough iron in their diets.
High in Vitamin B6, Biotin, Choline and Folate
Liver is high in vitamin B6, choline, biotin and folate. These nutrients, particularly folate, support cellular processes and a process called methylation in your body.
The transformation of deoxyuridylate to thymidylate during the formation of DNA, which is necessary for healthy cell division, is a significant folate-dependent bodily process. One of the signs of a folate deficiency is megaloblastic anemia, which starts when this process is impaired.
Liver also supplies smaller amounts of nutrients, including copper, zinc, chromium and selenium, which have far-reaching benefits for your metabolism, central nervous system and endocrine systems.
Great Food for Fertility and During Pregnancy
Because liver provides protein, iron, folate, choline, and other essential nutrients for fetal development and reproductive health, it is essentially the ideal food for pregnant women.
Women who are pregnant or nursing require even more B12 than usual to aid in the growth and development of their unborn children, including the organs and brain. Due to its role in preventing birth defects and abnormalities of the brain and spinal cord, folate is crucial during pregnancy.
Iron-rich foods are crucial during pregnancy because iron aids in the transfer of oxygen to tissues, including the placenta, increasing the risk of iron deficiency in the population. When pregnant, liver and other organ meats from grass-fed animals are a good source of protein. Aim for at least three servings, or 75 grams, of protein per day for pregnant women.
Liver also provides activated vitamin A for pregnant women that helps with reducing oxidative stress, as well as choline that supports fetal brain development. The USDA recommends getting no more than 10,000 IU of preformed vitamin A from supplements and foods combined, meaning it’s best to consume liver in small amounts only several times weekly.
Helps with Detoxification and Supporting Liver Function
Your liver aids in removing waste and toxins from your blood so that they can be expelled from your body, but for it to function properly, it needs certain nutrients. It also aids in the production of proteins required for blood clotting and is responsible for the metabolism of drugs, hormones, and other medications.
B vitamins that are found in liver, especially folate, help with cellular functions, so they help support your body’s detoxification pathways. That being said, if you have an existing liver condition, such as nonalcoholic fatty liver disease, speak with your doctor before adding organ meats to your diet, as this may impact certain nutrient levels in your body.
Good Source of Protein
One to three ounces of liver contain seven to 21 grams of high-quality protein per serving. Numerous bodily processes rely on the macronutrient protein, including the preservation of muscle mass, which is crucial as we age.
Additional bodily functions that require protein include tissue repair, recovery from exercise, growth and development during childhood, appetite regulation, hormone production, formation of our skin and hair, and many more.
Plays a Prominent Role in Disease-Fighting Gerson Therapy
Actually, natural medicine practitioners have been using liver frequently for years. In fact, German scientist Dr. The Gerson Protocol, developed by Max Gerson, was used to treat some cancers, gastrointestinal problems, tuberculosis, and heart disease.
Eat raw vegetables, drink 13 glasses of vegetable juice per day, and consume beef liver or liver juice, according to Gerson. (He also recommended performing coffee enema. ).
Beef liver was part of his primary protocol in helping his patients heal due to how many important vitamins and minerals it provides. According to the Gerson Institute, Gerson Therapy helps regenerate health by supporting metabolic functions, reducing oxygen deficiency in the blood, and supporting the thyroid by increasing antioxidant intake and cutting out heavy animal fats, excess protein, sodium and other toxins.
It has been discovered that beef liver and beef heart are both excellent sources of coenzyme Q10. The mitochondria of cells, also known as the cell’s “powerhouse,” contain the highest concentration of CoQ10, a substance that is frequently taken as a supplement.
CoQ10 has been linked to improved sperm and egg quality, lower blood pressure, improved vascular health, increased endurance, and decreased inflammation.
Eating liver and other organ meats is a great way to maintain your CoQ10 levels since they naturally decline with aging and can help lessen the effects of stress and free radical damage.
Risks and Side Effects
What issues should one be aware of when consuming organ meats? Do this only if you are certain the product is authentic and came from a healthy animal that was raised humanely.
Many health authorities warn against eating raw liver due to the risk for contamination with bacteria, but anecdotal evidence suggests the risk is lower if you purchase fresh, quality organ meats. Freezing and cooking liver can help reduce the risk for bacteria.
Children can typically eat liver starting at around 6 months of age. Remember that only small amounts of organ meat are required for both children and adults, so more is not always better.
Avoid eating it and call your doctor if you experience any severe side effects, such as allergies or indigestion.
Who Should Avoid It
It’s a good idea to limit your consumption of liver and other organ meats if you already have high iron or copper levels.
Be cautious when eating offal if you are taking high doses of vitamin A in supplement form (for most people, this is not advised). This could potentially cause your vitamin A level to become excessively high. Avoid consuming excessive amounts of vitamin A, especially during pregnancy or in young children, as it may be toxic.
Recipes and How to Use
How should it be used?
There are numerous methods to prepare this superfood. The meat can occasionally be consumed raw, stewed, baked, broiled, added to soups, combined with other cuts of meat, or fried in ghee, butter, or oil.
It pairs well with ingredients like chopped beef, olives, figs, blueberries, black or red pepper, jerk spice, jalapenos, raw cheeses, raw milk, and garlic. It is frequently used to make sausages or spreads like liver pâté or foie gras.
My preferred method of consuming it is by eating chicken liver pate. If you’ve never had it, it actually tastes great and is very simple to prepare at home. Here’s how you can make pate:
- Add honey, onions, and other spices, such as garlic, to your raw chicken liver. Mix it all together, until you have a smooth texture. This is delicious on sourdough bread or nutrient-rich cucumbers.
- You can also put chicken liver in chicken bean soup. The addition of some liver to some white beans and chicken adds a bit of good flavor while also preventing the liver from going bad.
- Although beef liver doesn’t taste as good as chicken liver, there are still a few uses for it. You could blend it and drink it, or you could cook beef liver and eat it with lots of flavorings and nutrient-dense onions. You prepare it similarly to how you would prepare a steak: well-sauté it and top it with garlic and onions. If you eat it in small bites with a steak, it’s actually quite tasty.
How often should I eat liver?
The majority of experts advise eating organ meats one to three times per week, such as liver. You don’t necessarily need to eat large amounts. Even tiny portions, one to four ounces, consumed several times weekly, provide significant nutrients.
Aiming for between 100 and 200 grams per week is a good target.
It’s crucial that the liver you purchase comes from organic, pasture-raised animals, whether you buy it at your local farmers market or as a supplement.
Which is the best liver to eat?
Consuming organic, grass-fed, or pasture-raised liver is essential for obtaining all of these advantages. I advise against consuming the organs of animals that were not given the proper care and free range
Where can you find it?
Look for organ meats at local butcher shops, farmers markets, grocery stores, or even online.
Can pets eat it?
Your pets can also get a lot of nutrition from organ meat. They are nutrient-dense and usually inexpensive to buy. This makes them a simple way to increase the amount of protein, healthy fats, and important vitamins and minerals in your pet’s food.
Dogs can consume liver in a variety of forms, including dehydrated liver designed for pets, light cooking, and raw liver (from a reputable source).
Dogs Naturally Magazine recommends that you “start with about half a tablespoon every few days for a medium-sized dog and watch their stools. If they get loose, decrease the frequency of feeding and/or the amount given each time that … consider feeding up to 1 oz. of liver per day for a medium to large dog, and up to 0.5 oz. per day or small dogs.”
I advise you to take a high-quality desiccated liver supplement in place of eating raw beef liver or chicken liver pate if you don’t want to.
Visit health food stores or online to look for supplements in dried tablet form. For people who struggle with anemia, low energy, adrenal fatigue, thyroid problems, autoimmune diseases, poor cellular function, and even cancer, this is a fantastic option.
Make sure the supplements you buy came from pasture-raised animals when shopping for them. If you’re feeling adventurous, I suggest attempting to eat actual liver (starting with delicious, nutrient-dense chicken liver pate), but if not, supplements are a good backup.
- Liver is an excellent source of iron, B vitamins, zinc, copper, folate, and protein, making it a healthy food.
- It is one of the most nutrient-dense foods, just like other organ meats, and can help maintain normal energy levels, fertility, and mental health.
- Beef and chicken liver are two of the best types. Grass-fed, pasture-raised animals will produce the most nutrients and pose the fewest risks, so make sure they are raised in these conditions.
- Most adults should only eat a few servings per week, ideally two to three.
How much liver to eat
FAQ
How many ounces of liver can I eat a week?
One or two times per week, consume one 100-gram serving of beef, lamb, bison, or duck liver, which contains about 50,000 IU of vitamin A per serving.
Is liver once a week too much?
One liver or liver pâté serving per week means that a person may consume more than the recommended 1 5mg of vitamin A per day. If you consume liver or liver products on a weekly basis, you might want to reduce your intake or stop altogether.
Can I eat a pound of liver a week?
Eating Limits The Scientific Advisory Committee on Nutrition recommends that most people consume liver no more frequently than once per week. Doctors may give the go-ahead for patients with severe vitamin A or iron deficiencies to consume more.
How do you eat beef liver daily?
How to Include Liver in Your DietPan-fried: Liver is delicious when it is cooked alongside onions in a pan. Liver can be minced or chopped and combined with regular ground beef in spaghetti bolognese. Burgers: Similar to Bolognese, mince or chop the liver and combine it with ground beef to create incredibly healthy burgers.