Looks can be deceiving. Why eating liver could be good for you
I have two childhood memories about liver. A friend’s mother was diagnosed with anemia, and when I’d visit, her mother would be eating a big slab of bloody, reddish-brown liver. It was not appealing.
And my mother would frequently make chicken liver for dinner. The chicken livers were a more neutral color, and I enjoyed them. In light of a government official recommending we eat more cost-affordable liver, I thought I would take another look at this organ.
Liver is loaded with important nutrients. It is exceptionally high in absorbable heme iron, which helps transport oxygen in the body and treats or prevents iron deficiency anemia. A 3-ounce serving of liver provides up to six times the recommended daily allowance of vitamin A.
The vitamin A in liver is different from the beta carotene found in vegetables. It is preformed vitamin A (retinol) and is stored in our livers. Liver contains choline and folate, which support brain health and cognitive function.
It is rich in coenzyme Q 10, which supports energy production and cardiovascular health. CoQ10 is often recommended for people taking statins.
There are some concerns with liver consumption. There is a potential for vitamin A toxicity with an excessive intake of liver. High levels of retinol found in liver can cause birth defects. Long-term excessive vitamin A intake has been linked to decreased bone density and increased fracture risk.
Liver is high in purines, which, for some people, worsen symptoms of gout or high uric acid levels. A 3.5 ounce serving of beef liver has about 400 mg of cholesterol. Chicken liver has even more. If you’ve been advised to limit cholesterol intake, this is something to consider.
The liver is the body’s filter. If animals are given antibiotics, there could be a buildup of these drugs in this organ meat that is passed on when eaten. If you eat liver, the recommendation is once or twice a week.
For those who don’t eat liver but have fond memories of chopped liver, there are many delicious vegetarian recipes. Here is one sample with dozens of 5-star reviews: https://toriavey.com/aunt-bevs-vegetarian-chopped-liver/
Sheah Rarback is a registered dietitian nutritionist in private practice in Miami, FL.