Liver is one of those bizarre foods that people either love or hate. If you're a fan, you know that it's packed with all sorts of nutrients and vitamins that make it a superfood in its own right. But have you ever stopped to wonder exactly what makes liver so darn healthy?
In this article, we'll be taking an in-depth look at just one aspect of liver nutrition - what vitamin(s) does this offal contain? So if you're ready to learn about everything from folate to riboflavin (and yes, even Vitamin A), sit tight and let's dive in!
The Basics: What Is Liver?
Before we talk about vitamins, let's start with the basics - what exactly is liver? Well first and foremost, it's an organ. In fact, it's one of the largest organs in your body! Your liver performs all sorts of important functions like filtering out toxins, metabolizing drugs and alcohol (insert joke about last weekend's shenanigans here), producing bile for digestion...the list goes on.
But aside from being essential for your overall health, liver also happens to be pretty tasty (for some people). It has a rich flavor similar to beef but slightly more intense. Plus there are so many different ways to prepare it - fried chicken livers can be a Southern delicacy while pâté is enjoyed around the world.
Of course when most people think "organ meats", their first question isn't usually "what vitamins are in there?" Nonetheless...
Vitamins In Liver - The Big Picture
So let's get down to business - what vitamin(s) does liver contain anyways? As with any animal product composed entirely of living tissue hewn forcefully from another breathing creature who certainly didn't want anything forcibly removed; As such whether raw or cooked animals must meet certain additional criteria in the treatment of liver for safe human consumption. One such example being a measured temperature that's hit so as to reduce bacterial pathogens whilst maintaining nutrient quality.
But back to the vitamins thing! Liver is actually packed with all sorts of important nutrients, including many B-complex vitamins as well as Vitamin A (beta-carotene). Some examples include:
Folate
Folate is a type of vitamin B that plays an essential role in DNA synthesis and cell growth. It's especially important for pregnant women, since it helps prevent birth defects like spina bifida.
And you know what food happens to be one of the best sources of folate around? That's right - liver! In fact, just three ounces can contain up to 90% of your daily recommended intake!
Riboflavin
Another essential B-vitamin found abundantly in liver is riboflavin (Vitamin B2). This nutrient works together with enzymes throughout your body and plays an integral role in converting food into energy which our bodies use accordingly.
Again, just three ounces provides about 33% your daily dose - not too shabby!
Niacin
Niacin is yet another critical vitamin needed by our bodies on a regular basis. It helps maintain healthy skin, nerves and digestion while also playing a key role in lowering cholesterol levels among other things. An ounce or two here would provide between roughly ~9-12 % RDV which isn't bad considering how little you need per day minus if some specific supplements are taken or if natural sourcing from animal products alone was done.
The Star Of The Show: Vitamin A
While folate and riboflavin are certainly beneficial; where LIVER really shines nutritionally however comes down primarily due its high content countages hinged entirely upon VITAMIN-A/Beta-Carotene; As stated before earlier this compound is needed in the healthy development of eyes, bones and several other key areas including immunity boosting among others. It's also said to slow aging...what more could you want from a single nutrient source?
So just how much liver do you need to get your daily dose of Vitamin A? According to the US Department of Agriculture's Food Composition Database, a 3 oz serving can contain up to 52,000 IUs (International Units - basically measurements), which amounts to 104% of your recommended daily intake! Just be aware that while vitamin toxicity due consumption does remain relatively rare it still remains possible especially when excessively consumed over longer periods - so use caution with this one.
Wrapping Up
Well we hope this overview gave some insight into what vitamins exist within LVIR as well as potentially shown the many benefits one can expect hinged upon its nutritive qualities. And who knows; maybe now that you know all about those essential vitamins in L-I-V-E-R...maybe just maybe you'll think twice before turning down grandma's next batch fried chicken livers at Sunday supper after-all! Either way thanks for venturing on this unique journey and learning something new today about food facts along with us....cheers!