Beef Variety Meats by-Products (Liver, Cooked, Braised)
Beef liver, a nutrient-dense organ meat, provides an abundance of essential vitamins and minerals, making it a valuable addition to any balanced diet. This type of meat is rich in high-quality protein, iron, and other vital micronutrients that contribute to overall health and well-being.
When prepared by braising, beef liver retains its unique flavor and textures, while providing a powerful nutritional profile that supports muscle repair, energy production, and immune function. Below is a detailed breakdown of the nutritional composition of braised beef liver.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 191 kcal |
| Protein | 29.08 g |
| Fat | 5.26 g |
| Saturated Fats | 2.95 g |
| Carbohydrates | 5.13 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 6.54 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 497.0 mg |
| Potassium | 352.0 mg |
| Sodium | 79.0 mg |
| Zinc | 5.3 mg |
| Copper | 14.28 mcg |
| Manganese | 0.36 mg |
| Selenium | 36.1 mcg |
| Vitamin C | 1.9 mg |
| Thiamine (B1) | 0.194 mg |
| Riboflavin (B2) | 3.425 mg |
| Niacin (B3) | 17.525 mg |
| Vitamin B6 | 1.017 mg |
| Folate (B9) | 253.0 mcg |
| Vitamin B12 | 70.58 mcg |
| Vitamin A | 9442.0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin D2 | 1.2 mcg |
Allergen Information
Beef liver contains no common allergens such as gluten, dairy, or nuts. However, individuals with sensitivities to beef or red meats should avoid this product. Always ensure that the preparation methods and accompanying ingredients do not introduce allergens.
Dietary Preferences
- High-Protein: Beef liver is an excellent source of protein, making it ideal for those following a high-protein diet or bodybuilding regimen.
- Low-Carb: With only 5.13g of carbohydrates per 100g, it is suitable for low-carb or ketogenic diets.
- Iron-Rich: The high iron content (6.54mg per 100g) makes it beneficial for individuals looking to boost their iron intake, particularly those with anemia or iron deficiency.
- High in Vitamin A: With 9442 mcg of Vitamin A per 100g, itβs beneficial for eye health, skin health, and immune support.
- Gluten-Free: Beef liver is naturally gluten-free, making it safe for those with celiac disease or gluten sensitivities.
Health Benefits
- Rich in Protein: Beef liver offers a rich source of complete protein, which supports muscle growth and repair, making it an ideal food for athletes or individuals with higher protein needs.
- Iron and Vitamin B12: With its high iron content, beef liver is particularly beneficial for individuals with iron deficiency or anemia. Additionally, the high levels of Vitamin B12 support healthy nerve function and red blood cell production.
- Boosts Immune Function: Beef liver is rich in essential nutrients such as Vitamin A and zinc, both of which play key roles in maintaining a healthy immune system.
- Supports Vision Health: The exceptionally high amount of Vitamin A in beef liver supports eye health, enhancing vision and preventing age-related macular degeneration.
- Rich in Folate: Beef liver is an excellent source of folate, which is crucial for DNA synthesis and cell division. This makes it particularly beneficial for pregnant women or individuals looking to maintain healthy cellular function.
Cooking Tips
- Braised to Perfection: Braising is an excellent method for preparing beef liver, as it helps to tenderize the meat while preserving its rich, earthy flavor. You can pair braised liver with onions or mushrooms to enhance its savory taste.
- Seasoning: To balance the intense flavor of beef liver, consider marinating it with a mixture of vinegar, garlic, and herbs such as thyme or rosemary before cooking.
- Serve with Vegetables: To round out the meal, serve beef liver alongside nutrient-dense vegetables like spinach or sweet potatoes, both of which complement its robust flavor and add a burst of additional nutrients.
Conclusion
Beef liver, when braised, is an incredibly nutrient-dense food that offers a wide array of health benefits. It provides high-quality protein, essential vitamins (including Vitamin A and B12), and important minerals like iron and zinc. Whether you’re looking to boost your iron levels, support muscle growth, or simply enjoy a delicious and nutritious meal, beef liver is a versatile and powerful ingredient to include in your diet.
