Beef Liver (Raw) β Nutritional Information and Health Benefits
Beef liver is a powerhouse of nutrients, offering a broad range of essential vitamins and minerals, making it an excellent choice for those seeking a nutrient-dense food option. Rich in protein, essential vitamins like Vitamin A, B12, and folate, as well as minerals such as iron and phosphorus, beef liver is a versatile ingredient for a variety of dishes.
Nutritional Breakdown for Beef Liver (Raw)
| Nutrient | Amount |
|---|---|
| Energy | 135 kcal |
| Protein | 20.36 g |
| Total Fat | 3.63 g |
| Saturated Fat | 1.23 g |
| Carbohydrates | 3.89 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5 mg |
| Iron | 4.9 mg |
| Magnesium | 18 mg |
| Phosphorus | 387 mg |
| Potassium | 313 mg |
| Sodium | 69 mg |
| Zinc | 4.0 mg |
| Copper | 9.755 mcg |
| Manganese | 0.31 mg |
| Selenium | 39.7 mcg |
| Vitamin C | 1.3 mg |
| Thiamine (B1) | 0.189 mg |
| Riboflavin (B2) | 2.755 mg |
| Niacin (B3) | 13.175 mg |
| Vitamin B6 | 1.083 mg |
| Folate (B9) | 290 mcg |
| Vitamin B12 | 59.3 mcg |
| Vitamin A | 4968 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 1.2 mcg |
Allergen Information:
Beef liver is not typically known to contain common allergens like nuts, dairy, or gluten. However, individuals with a sensitivity to red meats or organ meats should exercise caution. Always consult with a healthcare provider if unsure.
Dietary Preferences:
- High in Protein: A great choice for individuals on high-protein diets.
- Low in Carbs: Suitable for low-carb or ketogenic diets.
- Rich in Iron: Ideal for individuals needing an iron boost, especially those with iron-deficiency anemia.
- Gluten-Free: Naturally gluten-free and safe for those with gluten intolerance or celiac disease.
Health Benefits:
- Rich in Vitamin A: Essential for maintaining healthy skin, vision, and immune function.
- High in Vitamin B12: Supports brain health, nerve function, and the production of red blood cells.
- Iron Boost: With its high iron content, beef liver helps combat fatigue and supports healthy blood oxygen levels.
- Supports Metabolism: The B-vitamins in beef liver, especially niacin (B3), riboflavin (B2), and B6, play a key role in energy production and metabolism.
- Rich in Folate: Folate is important for cell growth and DNA synthesis, making liver an excellent choice for pregnant women or those planning to conceive.
Tips for Cooking and Serving:
- Grilled or Pan-Seared: Beef liver can be quickly seared on high heat, providing a crispy exterior while keeping the inside tender.
- Stews and Soups: Incorporate it into rich stews or soups, where it can absorb flavors while maintaining its nutritional value.
- Pair with Vegetables: Pairing liver with vegetables like onions, garlic, and leafy greens can enhance its taste and balance its robust flavor.
- Marinate for Tenderness: If you find the taste of beef liver too intense, marinating it in a combination of vinegar, olive oil, and spices can help mellow the flavor.
Conclusion:
Beef liver is an incredibly nutrient-dense food that can contribute significantly to a balanced, healthy diet. Packed with protein, vitamins, and minerals, itβs a fantastic source of nutrition, particularly for those looking to boost their iron, Vitamin A, and B12 intake. Whether enjoyed on its own or incorporated into a dish, beef liver offers many health benefits, making it a valuable ingredient for those who want to nourish their body with nutrient-rich foods.
Be sure to source beef liver from a reputable provider to ensure quality and safety. Happy cooking and enjoy the nutritional power of beef liver!
