Beef liver is widely regarded as one of the most nutrient-dense foods available, and some nutrition experts consider it among the healthiest foods on the planet, especially when eaten in moderation. Here's why:
🔑 Nutritional Powerhouse
Per 100g (3.5 oz) serving, beef liver typically provides:
| Nutrient | Amount (approx.) | % Daily Value |
|---|---|---|
| Vitamin A (retinol) | 6,500–9,000 µg | 700–900%+ |
| Vitamin B12 | 70–80 µg | 3,000%+ |
| Riboflavin (B2) | 3–4 mg | ~200% |
| Folate (B9) | ~250 µg | ~60% |
| Iron (heme) | 6–7 mg | ~35% |
| Zinc | 4–5 mg | ~45% |
| Copper | 12–15 mg | 1000%+ |
| Choline | ~300 mg | ~55% |
| Protein | 20–25g | High-quality |
🧠 Health Benefits
- Brain health: Rich in B12, folate, and choline—all critical for neurotransmitter function.
- Eye health: High in retinol (vitamin A), which is directly usable (unlike beta-carotene).
- Blood health: Provides heme iron and B12 for red blood cell formation.
- Metabolic boost: B-vitamins support mitochondrial energy production.
- Immunity: Zinc, vitamin A, and selenium help regulate immune function.
⚠️ Potential Concerns
- Vitamin A toxicity: Excessive intake (especially daily large servings) can lead to hypervitaminosis A.
- Copper overload: Too much copper over time can disrupt zinc balance and stress the liver.
- Purines: Can increase uric acid levels, which is a concern in gout-prone individuals.
- Not ideal raw: Always source from trusted farms if eating rare or raw (due to parasites or pathogens).
✅ Best Practices
- 2–3 oz (60–90g), 2–3x per week is ideal for most people.
- Rotate with other organ meats (like heart or kidney) for full-spectrum nutrition.
- Pair with vitamin C or acidic foods (like lemon) to boost iron absorption.
- If on a carnivore or keto diet, beef liver provides essential micronutrients you might otherwise miss.
🥇 Conclusion
Yes, beef liver is arguably the healthiest food you can eat in small, regular amounts. It delivers concentrated nutrients that support nearly every system in your body—just avoid overconsumption due to its potency.
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