Introduction
Not only is the liver one of the largest organs in humans and animals, but it also plays many vital roles, such as:
- Processing digested food from the gut
- Storing glucose, iron, vitamins, and other essential nutrients
- Filtering and clearing drugs and toxins from the blood
While the liver and other organ meats were once widely consumed, they have since fallen out of favor of muscle meats.
Regardless of its falling usage, the liver is undoubtedly one of the most nutrient-dense foods on the planet.
Though people generally consume fruits and vegetables for vitamins and minerals, the liver contains far more nutrients.
A single serving of liver provides a high amount of essential nutrients, making it a valuable addition to any diet.
You can find liver affordably from many places- your local grocery store or butcher being two familiar sources. In addition, various animals offer this delicacy, including but not limited to cows, chickens, ducks, lambs, and pigs.
Photo By Sea Wave
Nutrients in liver
- The nutritional profile of the liver is exceptional.
- Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver (1):
- · Vitamin B12: 3,460% of the RDI. Vitamin B12 helps the formation of red blood cells and DNA. It is also involved in healthy brain function (2).
- · Vitamin A: 860–1,100% of the RDI. Vitamin A is essential for normal vision, immune function, and reproduction. It also helps organs like the heart and kidneys function properly (3).
- · Riboflavin (B2): 210–260% of the RDI. Riboflavin is essential for cellular development and function. It also helps turn food into energy (4).
- · Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA (5).
- · Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. The iron in the liver is heme iron, the kind most easily absorbed by the body (6, 7).
- · Copper: 1,620% of the RDI. Copper is key to activating several enzymes, which help regulate energy production, iron metabolism, and brain function (8).
- · Choline: The liver provides all of the Adequate Intake (AI) for women and nearly all for men (AI is used because there is insufficient evidence to set an RDI). Choline is essential for brain development and liver function (9, 10).
Is the liver toxic?
- Some people may avoid liver because it's unhealthy food, but is that the case?
- A frequent question is whether eggs' cholesterol content is problematic.
- Most individuals do not have a problem with the amount of cholesterol in their livers.
- People used to believe eating foods high in cholesterol would cause heart disease. However, more up-to-date research indicates that this isn't accurate for most people (11, 12).
Photo by Kenny Eliason on Unsplash
Much cholesterol that causes heart-related diseases is produced within our bodies. Therefore, consuming foods high in cholesterol triggers our body to produce less and maintain a balance (13).
However, roughly a fourth of the population is more sensitive to cholesterol present in food. For these people, consuming foods plentiful in cholesterol can amplify blood cholesterol levels (14).
Another common concern about eating liver is that it contains toxins.
However, the liver does not store toxins. Instead, its job is to process toxins and make them safe or turn them into something that can be safely removed from the body.
In conclusion, toxins in the liver are not an issue, and they should certainly not be avoided for this reason.
Many people don't want to consume the liver because they think it's filled with toxins. But, while the liver helps you get rid of toxins, it doesn't store toxins.
Another misconception is that you will be overloaded with certain nutrients if you consume liver regularly. This may happen if you consume synthetic vitamins in high amounts, but the liver doesn't contain synthetic vitamins.
Photo by Zohre Nemati on Unsplash
There is a widespread genetic problem that can lead to a cascade of effects in the body, including:
· A buildup of unusable iron
· A lack of neurotransmitters (leading to anxiety or depression)
· A lack of DNA repair
· An increased risk of colon cancer
· Inflammation
· Fatigue
· Poor cognitive function (leading to decreased focus, memory, and concentration)
· Less protection against autoimmune conditions
· Low testosterone
· Estrogen dominance
To help with this issue, you need plenty of folate and B12. But synthetic versions of these vitamins can make things worse.
However, the liver is the best food you can eat for this issue. It has mega amounts of folate and vitamin B12, as well as other associated nutrients you need for this condition.
If you don't like consuming liver, you can take a supplement that has high amounts of the correct forms of vitamin B12, vitamin B6, and folate.
Action steps
· Consume more folate and B12
· Avoid synthetic foods enriched with folate and B12
· Minimize alcohol consumption
· Stop taking synthetic vitamins and consume whole foods
Takeaway
The liver is a nutrient-dense and low-calorie food that's often neglected.
It's jam-packed with high-quality protein, low calories, and rich in important nutrients.
Have you tried liver? Do you like it? Let me know in the comments below if you have any recipes.
Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.
