A hot topic of conversation at the moment is beef liver and its potential benefits for health and fitness. Not only is it packed with protein, but beef liver is said to contain a whole host of vital nutrients required by our bodies which even some of the best protein powders can't compete with.
However, getting your head around some of these nutrients and their possible benefits can be a little tricky at times, which is why we've put together a guide to talk you through some of the potential advantages of adding beef liver into your diet.
That said, the taste and texture of beef liver aren't always for everyone. Don't worry though because some of the best beef liver supplements have you covered if you want to reap the potential benefits without having to actually eat beef liver itself. That's a matter for another time though, because this article is all about our take on the benefits of beef liver. Let's get into it!
Beef liver nutritional information
The key to understanding some of the potential benefits of beef liver is to first take a look at its nutritional value.
According to registered nutritionist Kerry Torrens writing for BBC Good Food, a simple 100g serving of beef liver when stewed contains:
- Calories: 198
- Protein: 24.8g
- Fat: 9.5g
- Carbohydrates: 3.6g
While these values are impressive, the true merit of beef liver is shown once you dig a little deeper into its nutritional information.
Along with being high in protein, beef liver also contains iron, zinc, and copper, plus key vitamins such as Vitamin A, B, C, D, and even Vitamin K to contribute to a balanced diet.
Furthermore, beef liver is such a high-quality protein that it contains all of the essential amino acids which contribute to protein synthesis, tissue repair, and nutrient absorption, three vital components of building muscle and size.
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Potential health benefits
The nutritional profile of beef liver is very impressive which, in turn, means there are several potential health benefits of eating it. Here are some of the possible advantages of eating beef liver that stand out to us...
Provides a ton of nutrients
Perhaps the greatest benefit of beef liver is how packed full of nutrients just one portion of it can be. Namely, beef liver is full of Vitamin A, providing a remarkable 860-1,100% of your daily recommended intake, depending on your portion size.
This is important because, according to the National Institutes of Health, Vitamin A plays a pivotal role in bolstering immune function by regulating thymocyte apoptosis, which, if left uncontrolled, can result in immune deficiencies.
Vitamin A is also involved in critical aspects of growth, development, and reproductive health for both men and women. This notion is substantiated by a study conducted by Clagett-Dame and Knutson in 2011, which observed that Vitamin A deficiency in rats hindered their ability to reproduce before implantation.
Furthermore, beef liver is a rich source of copper, a crucial activator for numerous enzymes, including cytochrome c oxidase. Cytochrome c oxidase is a vital component in the production of adenosine triphosphate (ATP), the energy currency of the body. Consequently, incorporating beef liver into your diet may contribute to enhanced energy levels as well.
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Reduces risk of anaemia
Beef liver is rich in nutrients, particularly iron, with a significant portion being heme iron, constituting about two-thirds of the average person's total iron stores. Including beef liver in your diet can be beneficial in addressing iron deficiencies such as anemia, which is a common condition caused by insufficient iron levels.
Moreover, beef liver is a valuable source of vitamin B12, which plays a crucial role in the production of red blood cells. This further aids in maintaining adequate iron levels in your bloodstream.
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A valuable source of vitamin D
Another possible benefit of beef liver is that it's one of the few foods that contain vitamin D, a vitamin typically gained through sunlight coming into contact with your skin.
Vitamin D plays a crucial role in your body's functioning, as it aids in the regulation of calcium and phosphate levels - two essential minerals closely linked to maintaining healthy and strong bones.
In certain circumstances, obtaining vitamin D can be challenging, particularly in the darker months of autumn and winter. In such cases, including beef liver in your diet can be an excellent strategy to boost your vitamin D levels
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Improves bone health
On top of Vitamin D, beef liver also contains Vitamin K which activates proteins that play a role in blood clotting, calcium metabolism, and heart health. In fact, one of its most important functions is to promote the calcification of bones rather than causing calcium to build elsewhere in your body.
Getting enough Vitamin K in your diet is, therefore, the key to avoiding chronic conditions such as osteoporosis, a health condition that weakens bones and makes them more likely to break.
As a result, consuming beef liver may improve the overall strength of your bones, something we feel is worth keeping in mind if you're into sports and fitness, particularly high-contact games such as American football.
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How much beef liver should you eat?
Although beef liver is packed with potentially advantageous nutrients, as with most food, a general rule of thumb is to not overdo it and to of course seek proper medical advice before starting any form of diet plan.
Research by Kicińska, Glichowska, and Mamak in 2019 suggests the amount of beef liver for human consumption should be between 100 and 250 g a week depending on age and sex.
The National Insitute of Health also recommends just 3 ounces (around 85g) of braised beef liver as it is a particularly good source of folate, a water-soluble vitamin that helps the body create healthy red blood cells.
Consuming only a small amount of beef liver is also recommended because several of the key nutrients in beef liver are present in such high amounts that they could negatively impact your health if your levels are too high.
For instance, Vitamin A is a fat-soluble vitamin and can cause dizziness, drowsiness, nausea, and headaches if over-consumed by a considerable margin.
Ultimately though, the choice is yours whether you want to add beef liver into your diet. However, we hope our guide has provided a little more insight so you can come to an informed decision to suit your needs.