Liver is another organ of animals that we like to consume. Be it pork liver, chicken liver, beef liver, they can all be used in a variety of dishes. And it’s not just delicious. But the liver is also rich in various nutrients. Plus there are many health benefits that we dare to say that If you get to know Benefits from eating liver You will definitely want to find some liver dishes to eat.
Liver, animal organs, superfood level
The liver is the largest organ within the abdominal cavity. It performs many important functions in the body, such as producing bile to help digest fatty foods. *It is a reservoir for glucose, iron, and many other vitamins and minerals. It filters and removes drugs and various toxins. out of the bloodstream
Liver is another type of animal organ that is commonly used in cooking in many cultures, including Thailand. We have many popular liver dishes. Whether it’s sweet liver, grilled chicken liver, boiled innards, fried liver with garlic.
But there are still many people who do not like to eat animal liver. Because the texture and taste may not be to your liking. Or because they think that the function of the liver makes the liver look unclean and unappetizing. And if you are one of them We want to say You’re missing out on one of the most easily available superfoods, experts say. Liver is one of the most nutrient dense foods on the planet.
Nutrients obtained from eating liver
According to the United States Department of Agriculture (USDA), 100 grams (3.5 ounces) of pork liver provides 165 kilocalories of energy and contains vitamins and minerals such as 4.4 grams of fat, 3.76 grams of carbohydrates, and 26 grams of protein.
The liver is also rich in vitamin A, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5, vitamin B6, vitamin B9 or folic acid, vitamin B12, vitamin C, vitamin D, vitamin K2. Zinc, iron, manganese, phosphorus, potassium, selenium, copper, choline, biotin,โปรโมชั่น ufabet and many others, you can say that they contain a lot of vitamins and minerals. To the point that I can hardly remember all the names.
From the above information We can see that Pork liver is very high in protein. Just 100 grams of pork liver provides up to 26 grams of protein, which is approximately 1/2 times the recommended daily intake for women and 1/3 times the recommended daily intake for men. and fat in pork liver It’s not just saturated fat. But there are also unsaturated fatty acids with many double bonds. (polyunsaturated fatty acid) which is good for the body as well.
The data we have given here is an example. Details of the nutritional value of pork liver which the United States Department of Agriculture stated that Even though pork liver provides almost twice as much energy as chicken liver, But it has more protein, fat, carbohydrates and other nutrients. Beef liver has more. Calories and other nutrients Similar to pork liver But in the end No matter what type of liver They are all rich in vitamins and minerals, so whether you like beef liver, pork liver, or chicken liver, you can choose to consume as per your convenience. Because just eat in the right amount. It’s definitely good for health.
Health benefits from eating liver
- Helps you have energy throughout the day.
If anyone wants energy Try changing from a cup of coffee. It’s a small bowl of boiled organs and liver. Breakfast doesn’t look bad. Because the liver is rich in various B vitamins. that has the ability to convert energy from food into chemical energy that nourishes various cells of the body. In addition, all B vitamins play an important role in the fat burning system. Therefore making the body burn fat for energy better. It can be said that in addition to giving you energy, It may also help. The accumulated fat in the body decreases. and strengthen muscles as well
- Eating liver may help nourish the skin.
Liver is high in vitamin A. Vitamin A is known as an excellent antioxidant that is good for the skin. Helps prevent skin cells from being damaged by oxidative stress. Or there are too many free radicals due to exposure to sunlight, air pollution, smoking, drinking alcohol, etc. In addition, animal liver is also a source of zinc and glycine. that helps in production Collagen and slow down the loss of collagen under the skin. When there is enough collagen The skin will be strong, flexible and moisturized, causing the appearance of fine lines and wrinkles to slow down.
- Helps maintain heart health.
The liver contains many nutrients that help prevent heart disease and stroke. For example, vitamin K2 helps prevent calcium or tartar from sticking to blood vessels and bones. Or things like folate and riboflavin help remove homocystine. (Homocysteine) that may harm blood vessels and increases the risk of heart attack and cancer. In addition, many animal and human studies have shown that Zinc deficiency can cause ischemic heart disease (IHD). But if you eat liver, which is rich in zinc, This risk will be reduced.
- Eating liver helps your brain be clearer and your mood better.
Many nutrients in the liver help enhance brain function. Both in terms of concentration, memory and perception, as well as helping to improve our mental health. One study found that Liver nutrients like choline Helps develop brain function, prevent anxiety disorders, mood swings. And another study revealed that vitamin K2 helps prevent the formation of plaque in the brain. Therefore, it may help reduce the risk. Alzheimer’s disease And research published in The Journal of Nutrition also found that selenium is another nutrient in the liver. It can help reduce symptoms of depression and improve your mood.
- Eating liver may help strengthen muscles.
Liver is a source of important nutrients needed to build muscle. Because it has protein essential amino acids Including vitamin A that helps increase testosterone Strengthens muscles and bones and Vitamin K2 helps increase performance in exercising and playing sports. Helps increase testosterone Make muscles strong
- Eating liver may help boost the immune system.
The body’s immune system needs vitamin A to build cells to fight foreign substances and infections in the body. One study found that Vitamin A reduces infection and the risk of death from serious infectious diseases such as tuberculosis, pneumonia, and malaria. Additionally, other vitamins and minerals in the liver, such as vitamin C and zinc, help strengthen our immune system. as well
Things to be careful about when consuming animal liver
Animal liver is like other animal organs. And general meat may contain pesticides, antibiotics, or chemical residues. If you want to eat animal liver to get real health benefits. You must purchase liver from a reliable source. If it can be an organic product, even better. And although liver is rich in various nutrients, it also has high cholesterol.
100 grams of pork liver contains about 355 milligrams of cholesterol, while the recommended amount that the body should receive per day is 300 milligrams. People with high cholesterol problems should consume it carefully. Or you may avoid eating other foods rich in vitamins and minerals, such as eggs, green leafy vegetables, nuts and seeds, salmon, or as your doctor recommends.
In addition, receiving too much of certain vitamins It may cause that type of vitamin. Accumulated in the body Until toxicity can occur, for example if you receive an overdose of vitamin A. It can cause liver damage, headaches, vomiting, dizziness, joint pain, and bone pain. Therefore, the best way to eat liver to get maximum benefit to the body is Moderate consumption and if you have a health condition You should also ask your doctor before consuming.