Table of contents:
- Key liver benefits
- Why consumption should be moderated
- Is beef liver fattening?
- Nutrition Facts Table
- How it should be consumed
Liver, whether from beef, pork or chicken, is a very nutritious food that is not only a source of protein, but is also rich in important vitamins and minerals, which can be beneficial for the treatment of some liver problems. he alth, such as anemia.
However, liver steak should be consumed in moderation, as when consumed in excess it has the potential to cause some complications, especially in people who already have a he alth condition. This happens because the liver is also rich in cholesterol and can contain heavy metals that end up accumulating in the body in the long term.
So, whenever you have a he alth problem, the ideal is to consult a nutritionist to evaluate the portion and frequency in which it is recommended to eat liver, to avoid possible complications.
Key liver benefits
Beef liver is a very nutritious food that contains the daily amount of vitamins and minerals necessary for the body to function, such as folic acid, iron, B vitamins and vitamin A.
It is also a source of high quality protein with essential amino acids that the body does not produce, but that are necessary to ensure the proper functioning of muscles and organs.
In addition, consuming liver also reduces the risk of anemia, as it is very rich in iron, vitamin B12 and folic acid, which are essential nutrients for the production of red blood cells.
Why consumption should be moderated
Although it has some benefits, liver consumption should be moderate, especially since:
- It is high in cholesterol: Excessive cholesterol consumption can increase the risk of heart disease, so consumption of liver may not be a good option for those with high cholesterol or some kind of heart problem.
- Contains heavy metals: such as cadmium, copper, lead or mercury. These metals can end up accumulating in the body throughout life, resulting in changes in kidney function or in the metabolism of vitamins and minerals, which can cause various he alth problems.
- It is rich in purines: they are a substance that increases the levels of uric acid in the body, and should be avoided by people who suffer from gout, as they can worsen the symptoms. See more about the diet to lower uric acid.
In addition, liver should also be consumed with care during pregnancy, as although it has iron and folic acid, which are important nutrients during pregnancy, it also contains high amounts of vitamin A which, in excess, can be harmful. for fetal development, especially during the first trimester.
Is beef liver fattening?
Beef liver does not make you fat, as it is a food rich in high quality proteins, which favors the formation of muscle mass and other tissues in the body, especially when it is part of a balanced and he althy diet.
Consumption of 100 grams of grilled beef liver has about the same amount of calories and fat as a filet mignon steak, which is about 150 calories and 5 grams of fat. However, and as mentioned earlier, it is important to consume in moderation.
Nutrition Facts Table
In this table we indicate the nutritional composition for 100 g of beef, pork and chicken liver:
|Nutrients||Beef liver||Pork liver||Chicken liver|
|Calories||153 kcals||162 kcals||92 kcals|
|Fat||4, 7 g||6, 3 g||2, 3 g|
|Carbohydrates||1, 9 g||0 g||0 g|
|Proteins||25, 7 g||26, 3 g||17, 7 g|
|Cholesterol||387 mg||267 mg||380 mg|
|Vitamin A||14200 mcg||10700 mcg||9700 mcg|
|Vitamin D||0, 5 mcg||1, 4 mcg||0, 2 mcg|
|Vitamin E||0, 56 mg||0, 4 mg||0, 6 mg|
|Vitamin B1||35 mg||0, 46 mg||0, 48 mg|
|Vitamin B2||2, 4 mg||4, 2 mg||2, 16 mg|
|Vitamin B3||15 mg||17 mg||10, 6 mg|
|Vitamin B6||0, 66 mg||0, 61 mg||0, 82 mg|
|Vitamin B12||87 mcg||23 mcg||35 mcg|
|Vitamin C||38 mg||28 mg||28 mg|
|Folates||210 mcg||330 mcg||995 mcg|
|Potassium||490 mg||350 mg||260 mg|
|Calcium||19 mg||19 mg||8 mg|
|Phosphorus||410 mg||340 mg||280 mg|
|Magnesium||31 mg||38 mg||19 mg|
|Iron||9, 8 mg||9, 8 mg||9, 2 mg|
|Zinc||6, 8 mg||3, 7 mg||3, 7 mg|
How it should be consumed
In adults, the portion of liver should be between 100 to 250 g per week, which can be divided into 1 to 2 portions per week.
For children, the safest way to consume liver is once a week at most. This is not only because it contains heavy metals, but because the liver also has high concentrations of several micronutrients that can exceed recommended daily values.
Wherever possible, liver steak should be of organic origin, as animals are normally fed more naturally, raised outdoors and with less use of medicines and other chemicals.
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