What are the benefits of liver? Nutritionists consider it a superfood

Nutriciologist, founder of the project “Mama Nutriciology”

What useful substances are contained in liver? What kind of liver is healthier and how to cook it properly?

Liver is a product that is not accidentally considered a superfood. Its usefulness is directly related to the functions of the organ in the body. It takes an active part in the metabolism of protein, fats and “accumulates” vitamins and trace elements.

Beef liver is also rich in trace elements.

• Iron in a bioavailable form – 50% of the daily norm. Provides prevention of anemia, is involved in detoxification and thyroid function.
• Selenium – 70% of the daily value. An essential substance for the immune system, a component for the production of antioxidant glutathione, is necessary for the synthesis of thyroid hormones.
• Copper – 1000% of the daily value. Helps the absorption of iron, normalizes hematopoiesis, is necessary for the work of antioxidant systems, the prevention of early graying, maintaining the beauty and youthfulness of the skin and the strength of connective tissue.
• Zinc – 36% of the daily value. Regulates immune response and insulin production. Deficiencies of the trace element may slow wound healing.

Chicken liver

Also rich in vitamin A, contains slightly less B vitamins than beef liver. Can provide important micronutrients and quality protein. Contains slightly more saturated fatty acids.

Goose liver

Contains more iron, zinc and selenium. Useful, but not in the form of foie gras delicacy. To make it, animals are specially fattened, causing them to develop liver problems. Duck or goose foie gras may contain amyloid protein – it is not destroyed during cooking and can accumulate in brain tissue. This, in turn, is associated with the development of Alzheimer’s disease.

Cod liver

One of the vitamin superfoods. It contains a record amount of all fat-soluble vitamins.

• Vitamin A – 440% of the daily value.
• Vitamin D – 1000% of the daily value (based on the officially recommended daily dosage of 400 IU).
• Vitamin E – 88% of the daily value.

For maximum benefit, it is better to choose fresh or canned cod liver immediately after catching. Canned products made from frozen fish do not have the same flavor and have fewer beneficial substances.

Is it possible to get an “overdose” of vitamins from liver?

No. The fact is that excess water-soluble vitamins (B vitamins) are excreted from the body. And the amount of fat-soluble ones is not considered excessive, and some of them are destroyed during storage and cooking.

Who should not eat liver?

Limit this product in the diet is recommended for gout – a disease in which protein metabolism is disturbed and a large amount of uric acid is formed, deposits salts in the joints. The liver can aggravate the disease.

But the increase in blood cholesterol levels due to the liver is only a myth. Most often such changes are caused by an excessive amount of simple carbohydrates in the diet and disorders in the body (for example, decreased thyroid function or impaired carbohydrate metabolism).