The liver is one of the most nutrient dense foods that exist. It’s even known as “nature’s multivitamin.” Such is the concentration of some nutrients that nutritionists recommend to be consumed in moderation.
Can the liver be consumed by people with diabetes?
Nutritionist Louisa Richards points out in Medical News Today that liver is a less healthy option than lean meat but that it can be consumed with moderation by people with diabetes, in small portions and infrequently.
How nutritious is the liver rich?
The liver is rich in high quality protein and extremely rich in B vitamins, biotin, choline, vitamin A, iron, copper, selenium and zinc . It is also low in calories, a three-ounce serving provides 149 calories.
Three ounces of cooked liver provides 22. 5 grams of protein . A single serving far exceeds the 100% daily intake of several of the nutrients it provides such as vitamin B 12, vitamin A and riboflavin (B2) and copper.
Vitamin B 12 can hardly be obtained from plant foods and a portion of cooked beef liver provides 70, 7 mcg of vitamin B 12, this is equivalent to 2900% of the recommended daily intake for adults which is 2.4 mcg according to data from the NIH Office of Dietary Supplements.
A serving of liver provides 6, 582 mcg of vitamin A, equivalent to 731% of the recommended daily intake. It is just because of its richness in this vitamin that the consumption of this organ meat should be limited to small amounts. The body stores excessive amounts of vitamin A. Regular and abundant consumption liver can cause vitamin A toxicity , called hypervitaminosis A.
Hypervitaminosis
The NIH explains that hypervitaminosis leads to increased intracranial pressure , dizziness, nausea, headaches, skin irritation, joint and bone pain, coma and even death.
Benefits of eating liver
Due to its richness in vitamin B 12 and iron, the consumption of beef liver can help prevent anemia.
“Eating a little liver in addition to predominantly whole, plant-based foods can be a very easy to quickly increase the nutrient density of the diet ”, you can read in the Food & Nutrition magazine of the Academy of Nutrition and Dietetics.
Does the Does the liver store toxins?
The liver does not store toxins. Healthline explains: “The job of the liver is to process toxins and make them safe or convert them into something that can be safely removed from the body… Toxins in the liver are not a problem… it should not be avoided for this reason.”
Who should not eat liver?
Pregnant . Too much vitamin A can cause birth defects in babies, so it might be better to avoid the liver during pregnancy.
People with gout . The liver is rich in purines, which form uric acid in the body.
People taking certain medications such as Orlistat or for psoriasis they should consult with a doctor about integrating the liver into the diet.
Whether it is beef, chicken, duck, lamb, or pork liver. There are several ways to integrate it into the diet. Liver onions is one of the most popular recipes and that works best with beef liver. Another simple option is to chop it and mix with ground meat to form hamburgers.
It is recommended to limit the consumption of liver to small amounts, a serving of 3 ounces per week.
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