Beef liver is one of the most nutrient-dense foods you can eat. It's often called “nature’s multivitamin” due to its wide array of essential nutrients in highly bioavailable forms. Here's a breakdown of the key nutrients found in a typical 100-gram (about 3.5 oz) serving of cooked beef liver:
Macronutrients
Calories: ~175 kcal
Protein: ~26 g
Fat: ~5 g
Carbohydrates: ~3.9 g (mostly glycogen)
Vitamins (per 100g cooked)
Vitamin A: ~6,500–7,000 mcg RAE (over 700% DV)
Vitamin B12 (Cobalamin): ~70–80 mcg (over 3,000% DV)
Riboflavin (B2): ~3.4 mg (260% DV)
Folate (B9): ~290 mcg (70% DV)
Niacin (B3): ~17 mg (106% DV)
Vitamin B6: ~1 mg (58% DV)
Vitamin K2 (MK-4): ~6–10 mcg (varies)
Minerals
Iron (heme iron): ~6.2 mg (34% DV, highly bioavailable)
Zinc: ~5 mg (45% DV)
Copper: ~12 mg (over 1300% DV)
Phosphorus: ~450 mg (36% DV)
Selenium: ~40 mcg (73% DV)
Potassium: ~380 mg (8% DV)
Other Notables
CoQ10: ~2.9 mg (supports heart and mitochondrial function)
Choline: ~330 mg (60% DV; vital for brain and liver health)
Retinol (preformed Vitamin A): Liver is the richest source—this form is immediately usable by the body, unlike beta-carotene.
Cautions
Vitamin A toxicity: Because it's so rich in retinol, consuming liver frequently (especially daily in large amounts) can lead to hypervitaminosis A.
Copper overload: Some people sensitive to copper or with conditions like Wilson’s disease should moderate intake.
Best Practices
Eat 1–2 servings per week (around 100–150g per serving) to gain benefits without overdoing certain nutrients.
Pair with Vitamin C-rich foods if you're eating it for iron absorption (though heme iron is already very bioavailable).
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