on Thu, Jul 23, 2015 @ 10:54 AM
When it comes to vitamins and minerals, liver is a rock star.Just one ounce—a single ounce!—of cooked beef liver
contains over 100% of the daily value (DV) for vitamin A,
\vitamin B12, and copper, as well as 56% of the DV for
riboflavin, 24% for niacin, and almost 20% for folate and
pantothenic acid (B5). Considering all that’s packed into
such a small amount, the good news is, you can consume
just a little now and then and still get a great dose of
nutrients.
Patients may be concerned about consuming liver because
they’ve heard it “stores toxins.” Although the liver is the
primary organ of detoxification, it doesn’t store toxins in the
same way a pool filter or air filter pulls unwanted particles
into it and traps them there. The liver, of course, processes and transforms harmful compounds into forms that can be sent
along for excretion. Nevertheless, it’s still important for those who desire to consume organ meat to obtain these foods from
sources that raise animals on pasture, without the use of antibiotics, added hormones, and synthetic pesticides. If anything,
what the liver really stores is nutrients! Many of these nutrients are employed in the detoxification pathways, so it makes
sense that the liver would keep a stockpile of them on hand. While a colorful array of fruits and vegetables might come to
mind when you hear the phrase, “vitamins and minerals,” the truth is, liver leaves most plant foods in the dust.
they’ve heard it “stores toxins.” Although the liver is the
primary organ of detoxification, it doesn’t store toxins in the
same way a pool filter or air filter pulls unwanted particles
into it and traps them there. The liver, of course, processes and transforms harmful compounds into forms that can be sent
along for excretion. Nevertheless, it’s still important for those who desire to consume organ meat to obtain these foods from
sources that raise animals on pasture, without the use of antibiotics, added hormones, and synthetic pesticides. If anything,
what the liver really stores is nutrients! Many of these nutrients are employed in the detoxification pathways, so it makes
sense that the liver would keep a stockpile of them on hand. While a colorful array of fruits and vegetables might come to
mind when you hear the phrase, “vitamins and minerals,” the truth is, liver leaves most plant foods in the dust.
If you find beef liver a little too gamey and off-putting, consider using chicken or duck livers, which are more mild. They’re
great for making pâté and chopped liver. These poultry livers are nutrient powerhouses, too. One ounce of chicken liver—
again, just one little ounce—contains 81% of the DV for vitamin A, 99% of the B12, almost 40% of the folate and riboflavin,
and 23% of the pantothenic acid. For minerals, one ounce of chicken liver packs 20% of the DV for iron and 35% for
selenium. Not to be outdone, an ounce of duck liver packs over 200% of the DV for vitamins A and B12, over 50% of the
folate, 47% of the iron, 83% of the copper, and 27% of the selenium. Not bad for 28 tiny grams of food! With all those
vitamins and minerals, it’s no wonder liver was traditionally considered so nourishing, and given to people experiencing
weakness and fatigue, as a “blood booster.” Again, be certain to get poultry livers from sources where the animals are
raised on pasture and are not exposed to harmful substances in their feed or environment.
great for making pâté and chopped liver. These poultry livers are nutrient powerhouses, too. One ounce of chicken liver—
again, just one little ounce—contains 81% of the DV for vitamin A, 99% of the B12, almost 40% of the folate and riboflavin,
and 23% of the pantothenic acid. For minerals, one ounce of chicken liver packs 20% of the DV for iron and 35% for
selenium. Not to be outdone, an ounce of duck liver packs over 200% of the DV for vitamins A and B12, over 50% of the
folate, 47% of the iron, 83% of the copper, and 27% of the selenium. Not bad for 28 tiny grams of food! With all those
vitamins and minerals, it’s no wonder liver was traditionally considered so nourishing, and given to people experiencing
weakness and fatigue, as a “blood booster.” Again, be certain to get poultry livers from sources where the animals are
raised on pasture and are not exposed to harmful substances in their feed or environment.
It’s not uncommon to be skittish about eating liver. Since it’s so packed with nutrients, there’s no need to consume it in mass quantities, so some good ways to add it to your diet include sneaking it into meat loaf, chili, or other strongly flavored dishes
that can mask the flavor. Of course, if you do happen to enjoy liver as the star of the show, liver and onions is a classic, as is
chopped liver spread.
that can mask the flavor. Of course, if you do happen to enjoy liver as the star of the show, liver and onions is a classic, as is
chopped liver spread.
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