Grass Fed Beef Liver and Potassium

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Beef Liver Nutrition and Benefits

Beef Liver Nutrition
Health Benefits of Beef Liver
Potential Dangers of Eating Beef Liver
How Often Should You Eat Liver?
How to Melt Beef Liver for the Best Wellness Benefits
Beefiness Liver: The Takeaway

You've probably heard the term superfood given equally an accolade to kale, spinach, and blueberries for their seemingly unrivaled nutritional might. But did you ever stop to question those claims? Or to look at a comparison of nutritional benefits between, say, a hand full of blueberries and a sliver of beef liver?

Truth is, of all the so-called superfoods, beefiness liver reigns supreme. Information technology's an absolute powerhouse of vitamins and minerals. While being low in carbs and high in protein.

Because of this unique macro and micronutrient combination, beef liver can promote overall health and wellness.

Though for many people new to a nose-to-tail way of eating, beef liver can feel intimidating.

In this article, we'll explore everything you need to know about beef liver and the benefits of incorporating it into your diet–whether fresh, or in a convenient supplement form.

Beef Liver Nutrition

Beef liver is a nutrient-dumbo, high-poly peptide, and depression-carb superfood. In fact, it is so loaded it's often referred to as nature's multivitamin. Looking at the nutritional profile, you can see why:

Beef Liver: Raw
Based on 100 grams
Calories	135
Fat	3.6g
Protein	20.4g
Net Carbs	three.9g
VITAMINS		%Daily Value
Vitamin A Vitamin A IU Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin D Vitamin D3 Vitamin Eastward Vitamin K	4968μg 16898IU 290μg xiii.2mg 2.8mg 0.2mg 1mg 59.3μg one.3mg 1.2μg 49IU 1.2μg 0.4mg 3.1μg	552% 870% 73% 66% 163% 13% 84% 2471% 3% 8% – – ii% 3%
MINERALS
Calcium Iron Magnesium Phosphorus Zinc Copper Manganese Selenium Choline	5mg 4.9mg 18mg 387mg 4mg nine.8mg 0.3mg 39.7μg 333.3mg	1% 62% half dozen% 39% 27% 488% 16% 57% 61%

Check out the nutritional comparing between beefiness liver and other and so-chosen superfoods:

	Daily Recommended Intake	Beef Liver (100g)	Kale (100g)	Spinach (100g)	Blueberries (100g)
Vitamin A	Men: iii,000 IU Women: 2,300 IU Meaning Women: 2,566 IU	16,899 IU	15,376 IU	9,376 IU	54.0 IU
Riboflavin (Vitamin B2)	Men: 1.three mg Women: 1.one mg	2.8 mg	0.1 mg	0.2 mg	0.0 mg
Niacin (Vitamin B3)	Men: 16 mg Women: 14 mg	13.2 mg	1 mg	0.vii mg	0.4 mg
Pantothenic Acid (Vitamin B5)	Adults: five mg	7.two mg	0.one mg	0.1 mg	0.ane mg
Vitamin B6	Adults: one.three mg	1.1 mg	0.3 mg	0.two mg	0.i mg
Folate (Vitamin B9)	Adults: 400 mcg Meaning Women: 600 mcg	290 mcg	29 mcg	194 mcg	6 mcg
Vitamin B12	Adults: 2.4 mcg Meaning women: 2.six mcg	59.three mcg	0.0 mcg	0.0 mcg	0.0 mcg
Calcium	Adults: 1,000 mg	5 mg	135 mg	99 mg	half-dozen mg
Copper	Adults: 0.9 mg	nine.8 mg	0.3 mg	0.one mg	0.ane mg
Vitamin C	Men: xc mg Women: 75 mg	one.3 mg	120 mg	0.0 mg	9.7 mg
Vitamin D	Adults: 600 IU	sixteen IU	—	—	—
Vitamin E	Adults: 15 mg	0.4 mg	—	2 mg	0.vi k
Iron	Men: 8 mg Women: 18 mg Significant women: 27 mg	four.9 mg	1.vii mg	2.7 mg	0.3 mg
Magnesium	Men: 400 mg Women: 310 mg	xviii mg	34 mg	174 mg	6 mg
Phosphorous	Adults: 700 mg	387 mg	56 mg	49 mg	12 mg
Potassium	Men: iii,400 mg Women: 2,600 mg	313 mg	447 mg	558 mg	77 mg
Selenium	Adults: 55 mcg	39.7 mcg	0.9 mcg	1 mcg	0.1 mcg
Zinc	Men: 11 mg Women: 8 mg Pregnant women: 11 mg	4 mg	0.four mg	2.8 mg	0.ii mg

As you can meet, beefiness liver exceeds these other and then-called "superfoods" in almost every micronutrient including:

Vitamin A
Riboflavin (vitamin B2)
Niacin (vitamin B3)
Pantothenic acrid (vitamin B5)
Vitamin B6
Folate (vitamin B9)
Vitamin B12
Copper
Vitamin D
Iron
Phosphorous
Selenium
Zinc

But put, beef liver contains more than vitamins and minerals than any other fruit or vegetable, often by many factors. A 100 gram serving of beef liver likewise contains 20.4 grams of poly peptide, only 3.9 grams of carbs, and 3.6 grams of salubrious fats.

Health Benefits of Beefiness Liver

Is beef liver salubrious? The curt reply is, are yous kidding me?

Beef liver offers a wealth of benefits due to its broad and potent drove of vitamins and minerals. Let'due south dig a piffling deeper into the health benefits of beef liver below.

Promotes and Supports Free energy

Feeling sluggish every mean solar day may be a sign that you lack essential micronutrients.

Beef liver is loaded with nutrients that take been shown to support energy, including :

Vitamin B12
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Vitamin C
Atomic number 26
Magnesium

These micronutrients aid your body turn the food you eat into usable energy. The B vitamins and atomic number 26 as well assist your muscles and organs receive sufficient oxygen, supporting concrete stamina and mental concentration.

Glowing Pare

It may help you await and feel younger. Beef liver contains the following vitamins and minerals that support and maintain pare health :

Vitamin A
Vitamin C
Vitamin Eastward
Zinc

Vitamin A, also known as retinol, may lessen the advent of crumbling past increasing skin vascularity, thickness, and firmness .

Vitamin C may also slow down peel-aging by reducing wrinkle depth. But almost importantly, vitamin C is a natural antioxidant that protects your skin from damaging UV radiation. The protective benefits of vitamin C are most effective in combination with Vitamin E. Luckily, beef liver contains both of these vitamins .

Fertility

But making changes to your diet can support your path to pregnancy.

Beefiness liver contains vitamins and minerals that support reproduction, including :

Vitamin A
Vitamin B12
Selenium
Zinc
Folate

Research shows that vitamin B12 may increase sperm count and motility . 5 Selenium and zinc may also improve your ability to conceive. Studies show that adding these vitamins to your diet may reduce the time to pregnancy. vi

Fetal Evolution

Beef liver may exist a expert source of vitamins and minerals that support healthy fetal development :

Vitamin A
Vitamin B12
Copper
Folate (Vitamin B9)
Fe
Zinc

A 100 gram serving of beefiness liver provides eighteen% of the recommended daily intake of iron for pregnant women :

Stiff Basic

Beef liver contains the post-obit vitamins and minerals that promote bone health :

Vitamin D
Magnesium
Calcium

Heart Health

Beef liver contains the following micronutrients that support center wellness :

Potassium
Niacin (vitamin B3)
Magnesium

Inquiry shows that potassium intake may lower your blood pressure.8

Brainpower

If you're looking for more cognitive power and sustained focus, calculation beef liver to your diet may help.

Beefiness liver contains the following vitamins and minerals that may enhance cognitive functioning :

Selenium
Copper
Niacin (Vitamin B3)
Iron

Research shows that selenium levels decrease equally you get older . And this may cause declines in brain office.

Copper may also influence cognitive performance .

Niacin (vitamin B3) also plays a role in cognitive operation . Deficiencies in this vitamin can impair memory.

Individuals with iron deficiencies may feel better cerebral functioning subsequently iron supplementation. Cognitive improvements involved the post-obit areas ix 10.

Attention
Concentration
Memory

Strength & Endurance

Magnesium is a mineral found in beef liver. Dietary intakes of magnesium may better neurological and neuromuscular operation including 11 12:

Muscle strength
Muscle ability
Muscle performance
Cardiorespiratory endurance

The more you exercise, the more than magnesium y'all need to support concrete performance . Beef liver may be a skillful source of magnesium for athletes and active individuals.

Elevated Mood

Eating beef liver may also support your psychological health by offering an abundance of mood-boosting and stress-reducing vitamins and minerals like B vitamins, folate, and magnesium. 11 12 13

Eye Health

Eating beef liver may promote eye health . Beef liver contains boggling amounts of vitamin A, which is crucial for healthy vision.

Potent Allowed System

Maintaining a strong immune arrangement depends on many vitamins and minerals. Thankfully, beef liver offers an affluence of many allowed-supporting compounds, including:

Vitamin A
Vitamin C
Vitamin D
Copper
Zinc

Vitamin A enforces the mechanical barrier office of the pare and inner linings of the trunk, especially the intensities. 12 This prevents the passage of harmful pathogens into tissues and the bloodstream .

Vitamin C as well boosts your immune response with its antioxidant properties. Vitamin C reduces tissue damage and oxidative stress by eliminating gratuitous radicals .14

Copper also provides cellular defence against gratis radicals. Lastly, the zinc in beef liver assists with wound healing 11 . In brusque, beef liver may proceed y'all healthy and reduce your risk for infectious diseases.

Potential Dangers of Eating Beef Liver

At present that you're aware of the health benefits of beefiness liver, nosotros'll also bear upon the potential dangers of eating liver. Though these risks are depression and hands avoided, they are worth mentioning.

Hepatitis Eastward

Eating uncooked or undercooked beefiness liver may increase your adventure of hepatitis E . Hepatitis E is an infection that can occur after consuming contaminated food. Symptoms of hepatitis E include:

Fatigue
Poor appetite
Abdominal hurting
Nausea
Jaundice (yellow skin and eyes)

This sounds scary. Only hepatitis Eastward is not common in the United States. Yous can avoid hepatitis E past practicing good paw hygiene and cooking beef liver to an internal temperature of 160 degrees Fahrenheit.

Food Poisoning

As with any food, food poisoning is a take chances, but it is very low. You lot are more than twice as likely to get food poisoning from fruits and vegetables. Simply 22% of nutrient poisoning infections arise from meat and poultry .

You tin preclude nutrient poisoning past cooking liver to an internal temperature of 160 degrees Fahrenheit.

Vitamin A Toxicity

Vitamin A toxicity results from consuming excessive amounts of vitamin A. Symptoms of vitamin A toxicity may include :

Nausea
Airsickness
Vertigo
Blurry vision

Pregnant women who experience vitamin A toxicity may accept an increased hazard of birth defects. But vitamin A toxicity is rare. And it is most often caused by supplements rather than natural food sources.

Consuming more than 600,000 IU of vitamin A may pb to poisoning. You may likewise experience vitamin A poisoning if you regularly ingest more 25,000 IU of vitamin A daily .

You lot can avoid vitamin A toxicity by being mindful of your beef liver consumption. A 100 gram serving of beef liver contains 16,899 IU of vitamin A. You can eat this daily without risks of vitamin A poisoning.

How Often Should You Eat Liver?

Children should consume beef liver no more than than once weekly. But adults can consume beef liver more often .

Y'all may feel greater benefits with more frequent consumption.

A 100 gram serving of beef liver surpasses the recommended daily intakes for the following micronutrients :

Vitamin A
Vitamin B12
Riboflavin (vitamin B2)
Copper

Beef liver also delivers over fifty% of the daily recommended intakes for:

Niacin (vitamin B3)
Pantothenic acid (vitamin B5)
Vitamin B6
Folate (vitamin B9)
Selenium

As you tin can see, beef liver packs a healthy punch of vitamins and minerals.

How to Cook Beef Liver for the Best Health Benefits

Take intendance to avoid raw or undercooked beefiness liver due to the risks of hepatitis E and food poisoning. Make sure to melt beef liver to an internal temperature of 160 degrees Fahrenheit.

Cooking beef liver also makes it easier to assimilate and improves the absorption of vitamins and minerals. Some cooking methods are better than others when it comes to your wellness.

Cook with heat-stable salubrious fats such as butter, ghee, and tallow.

If y'all soak liver in milk before cooking, use full-fat milk. Your body needs fat for fuel, especially when you lot're on a ketogenic or carnivore diet.

Beef Liver: The Takeaway

Beef liver as one of nature'southward top superfoods. This designation is based on beef liver'south robust nutritional profile and how it may promote and support physical, cognitive, and psychological wellbeing.

If you're compelled by the benefits of beef liver, but still intimidated when information technology comes to cooking and eating fresh liver, you can go all the nutrition in the convenience of a Medico Kiltz Nutritional Solutions beef liver supplement.

To summarize, the benefits may include:

All-mean solar day energy
Anti-crumbling skin
Fertility
Fetal evolution
Strong basic
Heart health
Brainpower
Strength and endurance
Elevated mood
Heart health
Strong allowed system

These benefits are possible with minimal risks. Yous tin can avoid the dangers of eating liver by:

Following the recommended dietary intakes
Practicing good hand hygiene
Using proper cooking methods

Combining beefiness liver with a ketogenic diet may increase its wellness benefits. Check out our free resource — Dr. Kiltz'due south Keto Cure — if yous desire to learn more about the healing effects of the ketogenic diet.

Article Sources

1. Vitamin B12
2. Riboflavin
3. Zinc
four. Vitamin A
5. Folate
6, xi. Iron
vii. Vitamin D
viii. Magnesium
9. Calcium
10. Potassium
12. Selenium
xiii. Copper
14. Niacin
15. Eye Health
16. Hepatitis East
17. Food Borne Illness
18. Vitamin A Toxicity
xix. Vitamin A Poisoning
xx. Nutritional Data

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Source: https://www.doctorkiltz.com/beef-liver/

Grass Fed Beef Liver and Potassium

Beef Liver Nutrition and Benefits

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Beef Liver Nutrition