Beef (NZ, Imported, Various Meats and By-products: Raw Liver)
Beef liver, particularly from New Zealand (NZ) imports, offers a rich profile of essential nutrients that make it an excellent choice for anyone looking to increase their intake of protein, vitamins, and minerals. This organ meat, harvested from healthy cattle, is an incredibly nutrient-dense food that provides a variety of health benefits.
Nutritional Profile (per 100g)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 133 kcal |
| Protein | 20.5 g |
| Total Fat | 4.05 g |
| Saturated Fat | 1.185 g |
| Carbohydrates | 3.6 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 8.44 mg |
| Magnesium | 19 mg |
| Phosphorus | 362 mg |
| Potassium | 327 mg |
| Sodium | 53 mg |
| Zinc | 3.0 mg |
| Copper | 5.3 mcg |
| Manganese | 299 mcg |
| Selenium | 16.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.371 mg |
| Riboflavin (B2) | 2.347 mg |
| Niacin (B3) | 15.4 mg |
| Vitamin B6 | 0.428 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 84.5 mcg |
| Vitamin A | 28,319 mcg |
| Vitamin E | 1.84 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Beef liver is an extraordinary source of protein, with 20.5 grams per 100 grams, making it an excellent choice for muscle repair and overall bodily maintenance. The iron content is notably high, offering 8.44 mg per 100g, which is highly beneficial for preventing iron-deficiency anemia and supporting red blood cell production. This liver is also rich in vitamin B12 (84.5 mcg), essential for nerve function and the production of DNA and red blood cells.
Additionally, beef liver is a powerful source of vitamin A (28,319 mcg), which plays a critical role in maintaining healthy vision, immune function, and skin health. The presence of niacin (B3) and riboflavin (B2) supports energy production and the maintenance of healthy skin and hair. Vitamin B6 contributes to brain health and helps regulate mood and sleep cycles.
Key Minerals
- Phosphorus (362 mg) supports healthy bones and teeth, while also contributing to energy metabolism.
- Zinc (3.0 mg) is essential for immune function, wound healing, and cell division.
- Magnesium (19 mg) aids in muscle function and bone health.
- Copper (5.3 mcg) is necessary for the production of red blood cells and the absorption of iron.
The liver’s potassium content (327 mg) can help maintain proper fluid balance in the body, while the selenium content (16.5 mcg) has antioxidant properties that protect cells from damage.
Allergen Information
Beef liver is naturally gluten-free, dairy-free, and nut-free. However, as with all animal products, it should be properly handled and cooked to avoid contamination from other allergens. While beef liver is not a common allergen, individuals with a known sensitivity to beef or other meats should avoid consumption.
Dietary Preferences
- Keto-Friendly: With low carbohydrates and high protein content, beef liver is an excellent option for those following a ketogenic diet.
- Paleo Diet: As a nutrient-dense organ meat, beef liver fits well within a paleo lifestyle, which emphasizes whole, unprocessed foods.
- Low-Carb: Beef liver contains only 3.6 grams of carbohydrates per 100 grams, making it a suitable choice for low-carb and diabetic-friendly diets.
Cooking Tips
When preparing beef liver, itβs important to note its delicate texture and strong flavor. Pan-frying or grilling are popular methods, but it can also be incorporated into stews and pies for a more subtle flavor. If you find the taste of liver too intense, marinating it in a mixture of milk, vinegar, or lemon juice can help to reduce the strong flavor.
Pairing beef liver with rich ingredients like onions, garlic, or a savory gravy can help balance the flavors and enhance the dish. You can also combine it with vegetables such as spinach or kale, which provide additional vitamins and minerals, creating a highly nutritious meal.
Conclusion
Beef liver from New Zealand is a nutrient-packed powerhouse that offers a broad spectrum of essential vitamins and minerals. Whether you’re looking to boost your iron intake, increase your protein consumption, or add a unique flavor to your meals, beef liver is an excellent choice. Its versatility in the kitchen, combined with its rich nutritional profile, makes it an ideal ingredient for those seeking to improve their diet with nutrient-dense foods.
By incorporating beef liver into your culinary repertoire, you can enjoy its many health benefits while experimenting with its diverse uses in various dishes.
