Is beef liver good or bad for you?
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Beef liver is perhaps the most nutritious and healthy meat you can eat - and cooked right it’s delicious!
From NutritionAdvance.com
Gram for gram, beef liver is probably the most nutritious food on earth.
This nutrient-dense organ meat contains substantial amounts of vitamin B12, copper, and many other essential nutrients.
However, just because something is rich in nutrients does not necessarily mean there are no negative points.
For instance, some people claim that liver contains “toxins”. Is there any truth to that?
This article will take an in-depth look at the benefits—and supposed dangers—of eating beef liver.
Is it good or bad for you?
Benefits of Beef Liver
First, we will examine the nutrition profile and eight of the most significant benefits of beef liver consumption.
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1) Beef Liver Has An Impressive Nutrition Profile
Beef liver is one of the most nutrient-dense foods available.
Here you can see the full nutrition facts per 100 grams (raw weight) of beef liver (1).
Calories and Macronutrients
Calories/MacroAmount (kcal/grams)Calories135 kcalCarbohydrate3.9 gFat3.6 g – Saturated Fat1.2 g – Monounsaturated Fat0.5 g – Polyunsaturated Fat0.5 g– Omega-37.0 mg– Omega-6318 mgProtein20.4 g
Vitamins
VitaminAmount % RDIVitamin B1259.3 mcg988 %Vitamin A16899 IU338 %Vitamin B22.8 mg162 %Folate290 mcg72 %Vitamin B313.2 mg66 %Vitamin B61.1 mg54 %Vitamin B10.2 mg13 %Vitamin D16.0 IU4 %Vitamin K3.1 mcg4 %Vitamin C1.3 mg2 %Vitamin E0.4 mg2 %
RDI = Reference Daily Intake (the amount of each nutrient we should try to consume each day).
Minerals
MineralAmount% RDICopper9.8 mg488 %Selenium39.7 mcg57 %Phosphorus387 mg39 %Iron4.9 mg27 %Zinc4.0 mg27 %Selenium39.7 mg16 %Potassium313 mg9 %Magnesium18.0 mg5 %Sodium69.0 mg3 %Calcium5.0 mg1 %
As we can see from these nutrition tables, beef liver contains a wide and varied range of nutrients.
Among these nutrients, beef liver contains significant quantities of copper, selenium, phosphorus, vitamin A, and B vitamins.
Key Point: Beef liver is extremely nutritious and contains a good range of vitamins and minerals.
2) Beef Liver Contains the Essential Nutrient Choline
Another benefit of beef liver is that it provides a source of the hard-to-get nutrient choline.
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Choline was once thought to be a vitamin, and it was previously referred to as ‘vitamin B4’.
Despite not being a vitamin, it closely resembles one, and it is an essential nutrient with a broad range of functions in the human body (2).
For adults over the age of 18 years old, the adequate intake (AI) level for choline is set at 550 mg per day (3).
Although many foods contain choline, it is difficult to get sufficient amounts of the nutrient from plant foods, and the two best sources of choline are beef liver and eggs.
A three-ounce (85 g) serving of beef liver provides 356 mg of choline, which is equivalent to 65% of the recommended daily value (3).
Among its many functions, choline plays a key role in (4);
Cell signaling
Transport of lipids (fats)
Protecting against liver damage
Key Point: Along with eggs (yolk), beef liver is the best dietary source of choline.
3) An Excellent Source of Protein
Similar to regular muscle meat, beef liver contains a significant amount of protein.
Per 100 grams, beef liver offers 20.4 grams of “complete protein” (1).
A complete protein contains an adequate amount of all nine essential amino acids (5).
Key Point: Beef liver supplies a large amount of high-quality protein.
4) Very Low In Calories
Beef liver is very low in calories.
With a calorie count of 135 calories per 100 grams, it contains even fewer than 90% lean beef, which provides 176 calories (6).
While the calorie content of food does not make it inherently healthy or unhealthy, it does show how nutrient-dense liver is.
For instance, beef liver contains more nutrients than any regular muscle meat (like beef or pork) for fewer calories.
Beef liver is also more nutrient-dense than other types of liver (such as chicken liver).
Key Point: Beef liver is low in calories and very nutrient-dense.
5) Provides a Source of CoQ10
Beef liver provides a good source of Coenzyme Q10 with an average of 3.3 mg per 100 grams (7).
Coenzyme Q10, more simply known as CoQ10, is a fat-soluble coenzyme that plays a vital role in the body by (8);
Providing energy to the body’s cells
Acting as an antioxidant
Enhancing the rate at which chemical reactions take place in the body
Furthermore, a systematic review and meta-analysis of randomized trials demonstrated that CoQ10 might have a positive effect on exercise capacity and also in the treatment of heart disease (9).
Regarding CoQ10 and heart failure, an in-depth systematic review of systematic reviews analyzed the evidence for benefits. The totality of the evidence showed that CoQ10 “is associated with a reduction in symptoms and major adverse cardiovascular events” (10).
Additionally, CoQ10 may play a beneficial part in the treatment of a wide range of health conditions from type 2 diabetes to hypertension. However, more research is necessary to either confirm or reject its effectiveness (11).
Key Point: Beef liver is one of the best dietary sources of coenzyme Q10, a compound that has several potential health benefits.
6) Extremely High In Retinol (“Preformed Vitamin A”)
Beef liver is one of the very best dietary sources of retinol.
For those unaware, there are two forms of vitamin A (12, 13);
Retinol: People refer to retinol as “preformed vitamin A,” and it is vitamin A in its usable form. Retinol is highly bioavailable.
Carotenoids: Carotenoids (such as beta-carotene) require converting to retinol before our body can use them. Unfortunately, the conversion rate and bioavailability of carotenoids are poor, and some people with certain genetic traits cannot effectively convert carotenoids to retinol.
For this reason, retinol is the better (more reliable) source of vitamin A.
On the positive side, beef liver offers one of the most substantial quantities of retinol, and a 100-gram serving provides 338% of the RDI (1).
Vitamin A is essential for many reasons, but it is particularly important for vision and the immune system (14).
Key Point: Beef liver is an excellent source of “preformed” vitamin A (retinol).
7) One of the Best Dietary Sources of Copper
Beef liver is very high in copper, an essential mineral that has an important role in maintaining a healthy;
Immune system
Nervous system
Skeletal system
Additionally, copper is necessary for the formation of red blood cells, and it plays a part in iron absorption (15).
Per 100-gram serving, beef liver offers a substantial 488% of the RDI for copper. More than any other food (1).
Key Point: Beef liver supplies an unrivalled amount of dietary copper.
8) Substantial Source of Vitamin B12
Lastly, the primary key nutrient in beef liver is probably vitamin B12.
Beef liver contains 59.3 mcg of vitamin B12 per 100 grams, which equates to an impressive 988% of the RDI (1).
The role of vitamin B12 in human health is widely understood, and this vital nutrient contributes to (16);
A healthy brain and nervous system
Creating and maintaining DNA
Forming red blood cells
Metabolism
Producing energy
In addition to B12, beef liver also provides high quantities of the other essential B vitamins.
Key Point: Beef liver is one of the most significant dietary sources of vitamin B12.
Are There Any Dangers of Eating Beef Liver?
Raw beef liver
As we have seen so far, beef liver is an impressive source of many essential nutrients, and it has a range of health benefits.
However, are there any concerns about eating it?
1) Does Liver Contain Toxins?
If you have been searching the Internet for information on beef liver, you may have noticed some warnings about the “toxins” it contains.
This popular (but wrong) message discusses how the liver’s function in the body is to store toxins for elimination. As a result, in this unscientific but theoretical situation, we may end up consuming the toxins.
However, there is no truth to these claims, and they misunderstand the role of the liver.
In truth, the liver does play a role in breaking down (and eliminating) toxins from the body, but it does not store them.
The detoxication pathway of the liver works via (17);
Filtering the blood to remove toxins.
“Neutralizing” toxic chemicals into less harmful compounds.
Breaking fat-soluble vitamins down into water-soluble compounds so that they can be excreted from the body.
In other words; there is no need to worry about toxins in beef liver.
Key Point: The liver plays a key role in eliminating toxins from the body, but it doesn’t store them. This is a prevalent misconception.
2) Hypervitaminosis A: Can You Eat Too Much Beef Liver?
Vitamin A is a fat-soluble vitamin, and our body (via the liver) is capable of storing excessive amounts of the vitamin.
When we continuously consume excess amounts of vitamin A, our stores can build up and eventually lead to toxicity, otherwise known as hypervitaminosis A (18).
Hypervitaminosis A can progressively cause a wide-ranging number of symptoms, including but not limited to;
Coma
Dizziness
Headaches
Intracranial (within the skull) pressure
Joint pain
Nausea
Skin problems
The vast majority of hypervitaminosis A cases are from overdosing on vitamin A supplements, but it is possible (but rare) for food sources to cause the condition.
For instance, there are case studies where hypervitaminosis A has developed from long-term frequent intake of beef liver (19).
Hypervitaminosis A has also occurred with domestic cats fed large amounts of raw liver and in humans over-consuming vitamin A-rich foods (20, 21).
How Much Liver Is Too Much?
The tolerable upper limit for vitamin A is 3,000 mcg (10,000 IU) per day for adults over the age of 18 (22).
Per 100 grams, beef liver provides 5,070 mcg (16,899 IU) (1).
As shown from these figures, eating a large amount of beef liver every day is probably not a sensible idea.
However, one or two portions per week should not be fine.
Key Point: Large, frequent intakes of liver may lead to hypervitaminosis A. However, vitamin A poisoning is a rare condition from food sources, and it has occurred very rarely.
Final Thoughts
Overall, beef liver is one of the most nutritious foods in the human diet.
This nutrient-dense organ meat provides a wide range of essential nutrients, and it offers numerous health benefits.
Also, the myths about liver being unsafe due to “stored toxins” is demonstrably false.
Providing we eat beef liver in reasonable amounts, it is a perfectly safe and healthy food choice.
Lastly, for anyone who doesn’t like the taste of liver but still wants the benefits, it may be worth looking into liverwurst.
