Liver (and other organ meat) is the most concentrated source of just about every nutrient including essential amino acids, healthy fats, vitamins and minerals.
100g liver (beef, chicken, pork, lamb, turkey or goose) contains an excellent source of all of the following essential nutrients:
Protein
Liver is a complete protein containing all the essential amino acids that we must get from food
Fats
*Arachidonic acid AA
*Omega-3 EPA
*Omega-3 DHA
Vitamins
*Vitamin A – it’s the most concentrated source of almost any food
*Vitamin B1
*Vitamin B2
*Vitamin B3
*Vitamin B5
*Vitamin B6
*Vitamin B9
*Vitamin B12
Minerals
*Copper
*Phosphorus
*Zinc
*Iron – the iron found in liver is also very easily absorbed and used by the body
*Selenium
It’s also a good source of the super nutrient Coenzyme Q10
Another great reason to include liver and organ meats in your diet is that they are much cheaper than other types of meat, so great for anyone on a budget.
In the below table you can see a comparison of 6 types of liver. All values given are for 100g raw liver (one chicken liver weighs around 65-80g). You can see that you do not need to eat a lot of liver to get a rich source of many nutrients. We have highlighted in yellow where 100g of liver contains 50% or more of the RDA of that nutrient
You must be logged in to post a comment.