Is the beef liver a “superfood”? What science says

The beef liver is organ meat full of vital nutrients. Its dense composition in nutrients makes it an ideal food for those looking to optimize their diet. However, the beef also has some risks.

1. High in vitamin A

Vitamin A is a soluble nutrient in essential fat for several bodily functions, including teeth, eyes and skin. It is also essential for healthy pregnancy and breastfeeding. While vitamin A deficiency is rare in developed countries, it can cause night blindness and corneal damage, called xerophthalmia.

The beef liver is rich in vitamin A, with 8.020 micrograms (MCG) in 3 ounces. This represents about six times more than the food allowance recommended by most adults (GDR).

2. Reduction of the risk of anemia

Anemia is a condition in which the body does not produce enough healthy red blood cells. This causes fatigue, dizziness, weakness and shortness of breath. Although there are several types of anemia, the most common type is iron ferres anemia.

A diet rich in iron -rich and B12 foods is recommended to help reduce the risk of anemia. Three ounces of cooked beef liver contain 5.56 milligrams (MG) of iron and 60 micrograms (MCG) of B12.

3. High protein levels

Protein is an essential nutrient found in each cell of the body. It is essential for the construction and repair of cells, children’s growth and during pregnancy.

The beef liver is rich in protein, with 3 ounces (cooked) containing 24 grams (g).

4. Copper top

The beef liver is rich in copper, an essential mineral that the body uses for the development of connective tissue and the development of blood vessels, energy production and the support of the immune system. Some studies show that copper intake is associated with a reduction in the risk of cardiovascular disease.

Three ounces of beef contains 12.2 mg of copper, just above the GDR for adults.

Potential health risks

Beef liver is generally a healthy food, but specific health risks are associated with it. You will find below a list of potential health risks:

Due to these potential health risks, eating beef liver in moderation is essential.

How to include beef liver in your diet

Beef liver is frequently consumed as the main dish for dinner. The liver is often cooked on a stove until it is cooked. Popular beef liver dishes include:

• Beef liver skull
• Beef liver steak
• Chopped liver
• Liver and onions
• Marinated liver

Beef liver against the supplement form

People who don’t like the taste of the beef can choose to take ox liver supplements. The two forms are rich in nutrients.

It is important not to do too much with supplements of beef or beef. Since the two are rich in nutrients, there is a risk of consumption too many vitamins and minerals, in particular vitamin A.

Who should eat beef liver

Anyone looking for a nutrient -rich food should consider the beef liver. However, pregnant people should avoid it due to its high levels of vitamin A, which can cause serious risks to the child.

In addition, people with gout should avoid eating beef liver and other organ meats. This is due to the high levels of purines (composed of the body which decompose in uric acid), which can increase the levels of uric acid and trigger a drop attack (painful inflammatory response due to an accumulation of uric acid crystals).

Summary

The beef liver is a nutrient -rich food containing several vitamins and minerals your body needs for healthy operation. However, some people should avoid eating beef liver, such as those who are pregnant or have a drop. Always talk to a health care provider if you have concerns about diet and the right amount of nutrients for your body.