Does Beef Liver Have Vitamin K
Terminal Updated on April twenty, 2019 by
Gram for gram, beef liver is probably the most nutritious food on earth.
This nutrient-dense organ meat contains substantial amounts of vitamin B12, copper, and many other essential nutrients.
However, merely because something is rich in nutrients does not necessarily hateful there are no negative points.
For instance, some people claim that liver contains "toxins". Is there any truth to that?
This article will take an in-depth look at the benefits—and supposed dangers—of eating beef liver.
Is information technology good or bad for you?
Benefits of Beef Liver
First, we will examine the nutrition contour and eight of the most significant benefits of beefiness liver consumption.
1) Beef Liver Has An Impressive Nutrition Profile
Beef liver is one of the most nutrient-dense foods available.
Hither you tin can see the total nutrition facts per 100 grams (raw weight) of beefiness liver (ane).
Calories and Macronutrients
| Calories/Macro | Amount (kcal/grams) |
|---|---|
| Calories | 135 kcal |
| Saccharide | iii.9 m |
| Fatty | 3.6 thou |
| – Saturated Fat | 1.two chiliad |
| – Monounsaturated Fat | 0.5 g |
| – Polyunsaturated Fat | 0.five g |
| – Omega-3 | 7.0 mg |
| – Omega-six | 318 mg |
| Poly peptide | twenty.4 one thousand |
Vitamins
| Vitamin | Amount | % RDI |
|---|---|---|
| Vitamin B12 | 59.3 mcg | 988 % |
| Vitamin A | 16899 IU | 338 % |
| Vitamin B2 | two.8 mg | 162 % |
| Folate | 290 mcg | 72 % |
| Vitamin B3 | 13.two mg | 66 % |
| Vitamin B6 | 1.1 mg | 54 % |
| Vitamin B1 | 0.2 mg | 13 % |
| Vitamin D | 16.0 IU | 4 % |
| Vitamin One thousand | 3.i mcg | 4 % |
| Vitamin C | one.3 mg | 2 % |
| Vitamin E | 0.4 mg | 2 % |
RDI = Reference Daily Intake (the corporeality of each food we should attempt to eat each day).
Minerals
| Mineral | Amount | % RDI |
|---|---|---|
| Copper | nine.viii mg | 488 % |
| Selenium | 39.seven mcg | 57 % |
| Phosphorus | 387 mg | 39 % |
| Iron | 4.nine mg | 27 % |
| Zinc | 4.0 mg | 27 % |
| Selenium | 39.seven mg | sixteen % |
| Potassium | 313 mg | 9 % |
| Magnesium | eighteen.0 mg | 5 % |
| Sodium | 69.0 mg | iii % |
| Calcium | 5.0 mg | 1 % |
Every bit we tin see from these diet tables, beefiness liver contains a broad and varied range of nutrients.
Among these nutrients, beef liver contains significant quantities of copper, selenium, phosphorus, vitamin A, and B vitamins.
Central Point: Beefiness liver is extremely nutritious and contains a good range of vitamins and minerals.
two) Beef Liver Contains the Essential Nutrient Choline
Another benefit of beefiness liver is that it provides a source of the difficult-to-get nutrient choline.
Choline was once thought to be a vitamin, and information technology was previously referred to equally 'vitamin B4'.
Despite non existence a vitamin, it closely resembles ane, and information technology is an essential nutrient with a broad range of functions in the human body (2).
For adults over the age of eighteen years old, the adequate intake (AI) level for choline is set at 550 mg per solar day (iii).
Although many foods contain choline, it is difficult to get sufficient amounts of the nutrient from plant foods, and the two all-time sources of choline are beef liver and eggs.
A 3-ounce (85 g) serving of beef liver provides 356 mg of choline, which is equivalent to 65% of the recommended daily value (three).
Among its many functions, choline plays a key role in (4);
- Cell signaling
- Transport of lipids (fats)
- Protecting against liver impairment
Fundamental Indicate: Forth with eggs (yolk), beef liver is the all-time dietary source of choline.
iii) An Excellent Source of Protein
Similar to regular muscle meat, beef liver contains a meaning amount of protein.
Per 100 grams, beef liver offers xx.four grams of "complete poly peptide" (one).
A complete protein contains an adequate amount of all nine essential amino acids (v).
Key Point: Beef liver supplies a big amount of loftier-quality protein.
iv) Very Low In Calories
Beefiness liver is very depression in calories.
With a calorie count of 135 calories per 100 grams, it contains even fewer than ninety% lean beef, which provides 176 calories (6).
While the calorie content of food does not go far inherently salubrious or unhealthy, it does evidence how nutrient-dense liver is.
For example, beef liver containsmorenutrients than whatever regular musculus meat (like beef or pork) forfewer calories.
Beefiness liver is too more than nutrient-dense than other types of liver (such as chicken liver).
Fundamental Point: Beef liver is low in calories and very food-dense.
5) Provides a Source of CoQ10
Beef liver provides a good source of Coenzyme Q10 with an average of 3.iii mg per 100 grams (seven).
Coenzyme Q10, more than but known as CoQ10, is a fatty-soluble coenzyme that plays a vital role in the body by (eight);
- Providing energy to the torso'south cells
- Acting as an antioxidant
- Enhancing the rate at which chemical reactions take place in the torso
Furthermore, a systematic review and meta-assay of randomized trials demonstrated that CoQ10 might have a positive upshot on practice capacity and also in the treatment of center disease (9).
Regarding CoQ10 and eye failure, an in-depth systematic review of systematic reviews analyzed the testify for benefits. The totality of the show showed that CoQ10 "is associated with a reduction in symptoms and major adverse cardiovascular events" (ten).
Additionally, CoQ10 may play a beneficial part in the treatment of a broad range of health atmospheric condition from type 2 diabetes to hypertension. However, more inquiry is necessary to either confirm or pass up its effectiveness (11).
Key Point: Beef liver is 1 of the best dietary sources of coenzyme Q10, a compound that has several potential wellness benefits.
6) Extremely Loftier In Retinol ("Preformed Vitamin A")
Beef liver is one of the very all-time dietary sources of retinol.
For those unaware, there are two forms of vitamin A (12, 13);
- Retinol: People refer to retinol as "preformed vitamin A," and it is vitamin A in its usable form. Retinol is highly bioavailable.
- Carotenoids: Carotenoids (such as beta-carotene) require converting to retinol earlier our trunk can use them. Unfortunately, the conversion rate and bioavailability of carotenoids are poor, and some people with sure genetic traits cannot effectively convert carotenoids to retinol.
For this reason, retinol is the improve (more reliable) source of vitamin A.
On the positive side, beefiness liver offers one of the nigh substantial quantities of retinol, and a 100-gram serving provides 338% of the RDI (1).
Vitamin A is essential for many reasons, but it is particularly of import for vision and the immune organization (fourteen).
Fundamental Betoken: Beef liver is an first-class source of "preformed" vitamin A (retinol).
seven) One of the All-time Dietary Sources of Copper
Beef liver is very loftier in copper, an essential mineral that has an of import part in maintaining a good for you;
- Immune arrangement
- Nervous arrangement
- Skeletal system
Additionally, copper is necessary for the formation of ruby claret cells, and it plays a function in iron absorption (15).
Per 100-gram serving, beef liver offers a substantial 488% of the RDI for copper. More than than any other nutrient (1).
Fundamental Point: Beef liver supplies an unrivalled amount of dietary copper.
8) Substantial Source of Vitamin B12
Lastly, the primary central nutrient in beef liver is probably vitamin B12.
Beef liver contains 59.3 mcg of vitamin B12 per 100 grams, which equates to an impressive 988% of the RDI (i).
The role of vitamin B12 in human being health is widely understood, and this vital nutrient contributes to (16);
- A healthy brain and nervous system
- Creating and maintaining Deoxyribonucleic acid
- Forming blood-red blood cells
- Metabolism
- Producing energy
In improver to B12, beef liver also provides loftier quantities of the other essential B vitamins.
Key Point: Beef liver is ane of the most significant dietary sources of vitamin B12.
Are There Whatsoever Dangers of Eating Beef Liver?
Equally nosotros accept seen so far, beef liver is an impressive source of many essential nutrients, and it has a range of health benefits.
However, are there any concerns about eating it?
1) Does Liver Contain Toxins?
If you have been searching the Internet for information on beef liver, you lot may accept noticed some warnings about the "toxins" it contains.
This popular (but wrong) message discusses how the liver's function in the body is to store toxins for elimination. As a result, in this unscientific but theoretical situation, we may end upward consuming the toxins.
However, there is no truth to these claims, and they misunderstand the role of the liver.
In truth, the liverdoes play a part in breaking down (and eliminating) toxins from the body, but it does not shop them.
The detoxication pathway of the liver works via (17);
- Filtering the blood to remove toxins.
- "Neutralizing" toxic chemicals into less harmful compounds.
- Breaking fat-soluble vitamins down into water-soluble compounds so that they can exist excreted from the body.
In other words; at that place is no need to worry about stored toxins in beef liver.
Cardinal Bespeak: The liver plays a key role in eliminating toxins from the body, just it doesn't shop them. This is a prevalent misconception.
ii) Hypervitaminosis A: Can You Eat Too Much Beef Liver?
Vitamin A is a fatty-soluble vitamin, and our torso (via the liver) is capable of storing excessive amounts of the vitamin.
When we continuously consume excess amounts of vitamin A, our stores tin can build upward and somewhen atomic number 82 to toxicity, otherwise known as hypervitaminosis A (xviii).
Hypervitaminosis A can progressively cause a wide-ranging number of symptoms, including only not limited to;
- Coma
- Dizziness
- Headaches
- Intracranial (within the skull) pressure
- Joint pain
- Nausea
- Pare problems
The vast majority of hypervitaminosis A cases are from overdosing on vitamin A supplements, just it is possible (but rare) for food sources to crusade the status.
For example, there are case studies where hypervitaminosis A has adult from long-term frequent intake of beef liver (nineteen).
Hypervitaminosis A has also occurred with domestic cats fed large amounts of raw liver and in humans over-consuming vitamin A-rich foods (20, 21).
How Much Liver Is Too Much?
The tolerable upper limit for vitamin A is 3,000 mcg (10,000 IU) per twenty-four hour period for adults over the age of 18 (22).
Per 100 grams, beef liver provides 5,070 mcg (16,899 IU) (1).
As shown from these figures, eating a big amount of beef liver every day is probably non a sensible thought.
However, one or two portions per week should be fine.
Key Point: Large, frequent intakes of liver may lead to hypervitaminosis A. Even so, vitamin A poisoning is a rare condition from food sources, and it has occurred very rarely.
Final Thoughts
Overall, beefiness liver is one of the most nutritious foods in the human diet.
This food-dense organ meat provides a wide range of essential nutrients, and it offers numerous health benefits.
Also, the myths about liver existence unsafe due to "stored toxins" is demonstrably false.
Providing we eat beef liver in reasonable amounts, information technology is a perfectly safe and good for you food choice.
Lastly, for anyone who doesn't similar the taste of liver just notwithstanding wants the benefits, it may exist worth looking into liverwurst.
Source: https://www.nutritionadvance.com/is-beef-liver-good-or-bad-for-you/
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