Beef liver is a nutrient-rich ancestral superfood — and may be the missing part of your diet that gives you everything from boundless energy to beautiful skin. Beef liver also increases testosterone and is the ultimate workout supplement.
The liver is the largest internal organ and has various important functions, such as processing digested food from the gut, and helping store glucose, vitamins, iron, and other essential nutrients that keep you physically and mentally fit and agile.
For many people, adding beef liver to their diet is difficult because of the taste. Here we explain all the benefits of this natural multivamin, plus how to enjoy cooking and eating it.
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Beef Liver Nutrition Facts
A single serving of beef liver is 100 g. If you consume one serving of beef liver, you consume 135 calories. Here are the nutrients you get in one serving of beef liver,
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Macros of Beef Liver
Beef liver is a high-protein, low-carb superfood. Here is a list of the macronutrients present in 100 g of beef liver.
One serving of beef liver gives you 66% of your recommended daily value of Niacin. It helps you in managing your cholesterol levels. Niacin reduces the risk of heart disease, particularly in people who have atherosclerosis.
Selenium has antioxidant properties and helps with DNA repair as well. Moreover, it plays an important role in preventing cancer. Selenium also reduces inflammation, keeps the platelets from aggregating, and prevents oxidative modification of lipids.
This helps in reducing the risk of cardiovascular disease. Your levels of selenium decrease as you become old, and a deficiency of selenium has been associated with a decline in brain function.
Low intake of potassium is associated with high blood pressure and heart disease. Moreover, if you are not getting enough potassium, you are at risk of getting kidney stones. Potassium increases bone mineral density which means you will have stronger bones.
Potassium helps in regulating your blood sugar levels as well.
There are several benefits of Vitamin B12, from healthy pregnancy to protection against osteoporosis. For those who are fighting depression and are suffering from mental health issues, Vitamin B12 is an important addition to their diet.
Beef Liver Benefits
With so many useful nutrients and vitamins in it, beef liver has a wealth of benefits. Here are some of the benefits of beef liver.
Gives You Energy
If you feel tired and sluggish each day, it means that you are not getting enough of the essential micronutrients. Beef liver is full of energy-boosting nutrients such as Vitamin B12, Vitamin B2 and B3, Iron, and Magnesium.
These nutrients turn the food that you consume into usable energy. The iron along with the B vitamins help your organs and muscles receive a sufficient amount of oxygen.
Improves Your Skin
Beef liver has Vitamin A that increases the vascularity of your skin and enhances its firmness, thereby lessening the appearance of aging. Moreover, Vitamin C helps with wrinkles and is an antioxidant that keeps your skin safe from harmful UV radiation.
Because it’s so beneficial for your skin, beef liver is good for acne.
Raises Your Fertility
If you make changes to your diet, you can improve your fertility and increase your chances of getting pregnant. Beef liver contains several minerals and vitamins that support reproduction such as Selenium, Zinc, Folate, Vitamin B12, and Vitamin A.
Moreover, with a large amount of iron present in beef liver, it supports healthy fetal development and growth as well. Beef liver is full of folate as well, which is also great for fetal health.
Makes Your Bones Stronger
Beef liver contains magnesium, Vitamin D, and calcium, all of which work together to give you healthy, strong bones.
Improves Heart Health
With micronutrients such as Potassium, Magnesium, and Niacin, beef liver is beneficial for your heart health as well. The potassium in beef liver also helps to lower your blood pressure.
Boosts Brain Health
Adding beef liver to your daily diet helps achieve sustained focus and enhances your cognitive power. As you grow old, your selenium levels decrease. This causes a decline in brain function. Vitamin B3 (Niacin) plays an important role in proper cognitive functioning.
Similarly, supplementing with iron improves attention span, concentration, and focus.
Creates a Strong Immune System
Vitamins and minerals help your immune system function properly. Beef liver is full of compounds that support your immune system. Vitamin A in beef liver strengthens the mechanical barrier of your intestines.
This keeps harmful pathogens from entering the bloodstream and tissues. Moreover, Vitamin C reduces oxidative stress and tissue damage by removing free radicals.
How to Cook Beef Liver
Don’t undercook beef liver or take it raw. It is better if you use healthy ways to cook the liver. Cook using healthy fats like tallow, ghee, or butter. If you are going to soak the liver in milk, then you should use full-fat milk.
Not sure what to do with beef liver? Here are some healthy, delicious dishes that you can make with beef liver.
For the best possible taste and texture, sure you know how to clean beef liver before cooking.
Eating Raw Beef Liver & Safety
If you eat raw beef liver, you run the risk of contracting food poisoning and hepatitis E. Symptoms of hep E include fatigue, nausea, and jaundice. Simply cook the beef liver properly to avoid contracting this disease.
By cooking beef liver, the protein in the organ becomes easier to digest. Moreover, the absorption of minerals and vitamins also becomes easy.
You can eat beef liver raw for the true ancestral experience, but make sure it’s the highest possible quality to avoid getting sick.
Where to Buy Quality Grass-Fed Beef Liver
When it comes to buying grass-fed, pasture-raised beef liver, you will not find a better option than your local butcher. Go to your local farmer’s market and buy quality, healthy beef liver from there. If it is not available, then you can ask the local butcher for the recommendations.
You can also go to online health stores or contact organic meat delivery services. There are also online subscription services as well from which you can get your organic meat with ease and convenience.
Beef Liver Supplements
If you don’t have the time to cook beef liver or if you can’t get your hands on quality meat, you can always go for a beef liver supplement. If you are buying supplements for the first time, just keep a few things in mind.
The supplement should come from pasture-raised, grass-fed animals. Moreover, it should be a hormone, GMO, and filler free. It should also be allergen-free.
If the supplement has been tested by an independent third party for purity, that’d be even better.
Other Beef Organ Meats
Exploring a range of beef organ meats and their health benefits:
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