The Surprising Health Benefits of Eating Liver
LIVER LIKELY ISN'T topping your list of crave-worthy foods. But before you dismiss this organ meat, you may be surprised to learn it's a nutritional powerhouse.
“People have been consuming liver for many centuries. Liver and onions are a classic dish originating from the Middle Ages in Europe,” says Christiane Matey, R.D.N., founder of MINT Nutrition. The French mastered the art of preparing liver in dishes like seared foie gras or Paté en croute, often showcased on fine dining menus.
“It has long been viewed as a superfood in the performance world. Bodybuilders in the 1930s praised the benefits of eating beef liver for physique and physical performance,” says Sarah Alsing, R.D., owner of Delightfully Fueled. “Now, the carnivore diet promotes eating liver.”
Ahead, more about the health benefits of liver and how to make it more palatable.
What are the health benefits of liver?
If you can get over the taste, liver is great for supporting your health.
Out of all the organ meats, liver is the most nutrient-dense, says Matey. It provides high quality protein, healthy fats and a blast of umami flavor. And, it's a great source of a few necessary nutrients:
Vitamin B12
The National Institutes of Health Office of Dietary Supplements lists beef liver as the richest source of vitamin B12, with three ounces of pan-fried beef liver providing the entirety of the daily value.
“Vitamin B12 impacts athletic performance by supporting red blood cell production which increases oxygen supply to muscles, supports nerve function which improves muscle function, and plays a role in the production of proteins,” Alsing says. One study which found that higher vitamin B12 levels were associated with higher hemoglobin levels to support oxygen supply to muscles.
Vitamin A
Again, beef liver tops the NIH’s fact sheet, this time as the best source of vitamin A, with three ounces of beef liver providing all of the daily value.
“Most people associate vitamin A with supporting vision, but it is also involved in immune function, cell growth, and reproduction,” Alsing says. “Vitamin A plays a role in wound healing and fighting against oxygen free radicals, which is vital in physical performance. A deficiency in vitamin A can lead to oxidative damage in competitive athletes.”
However, both Alsing and Matey caution that getting too much of vitamin A can be dangerous for some people’s health, and accordingly, liver may not be for you.
“Not everyone should be consuming liver on a regular basis. Individuals with gout, hemochromatosis, vitamin A toxicity, or high cholesterol should limit or avoid consuming liver,” says Matey. Talk to your doctor about how much vitamin A you should be consuming.
Folate
You guessed it, folate reigns supreme on the NIH’s fact sheet on folate with beef liver ranking as the richest source of folate at 54 percent of the daily value in three ounces of braised beef liver.
“Folate is important for athletic performance due to its role in red blood cell production. More red blood cells lead to enhanced oxygen supply to muscles during exercise,” says Alsing.
It also provides "a massive dose of iron, potassium, sodium, selenium, zinc, copper, phosphorous, and B vitamins,” she says. "In addition to all the fabulous macro and micronutrients there is a variety of bioavailable compounds including L-carnitine, creatine, carnosine, coenzyme Q10, glutathione, conjugated linoleic acid, taurine, and peptides."
These bioactive substances offer a multitude of health benefits. They're antioxidants and anti-inflammatory compound, and help improve metabolism, blood glucose regulation, and immune support.
Plus, organ meats are one of the more affordable sources of nutrient-rich protein, says Alsing.
What's the best way to prepare liver?
No, liver’s distinct taste is not for everyone.
Alsing describes it as “earthy”, but shares that cooking liver properly can make it more appealing to eat. Her top tip?
“Soak liver in milk for at least 30 minutes to soften the flavor to make it more palatable. Then, season the liver to add some flavors you enjoy before pan-frying,” she says. If eating liver on its own doesn’t appeal to you, she also recommends tossing some in chili. “The mix of beans and tomato sauce will make liver’s taste less noticeable."
You can downplay the taste of liver by slipping it into your favorite bolognese, meatball, meatloaf, burger or taco meat recipe. “You won’t even know it’s in there,” Matey says.
What are other options have a a similar nutrient profile?
If you can’t stomach the idea of eating liver, you likely can’t stomach the idea of trying other organ meats. Unfortunately, those are going to be your best bets for eating something with comparable nutritional specs.
Matey says that due to liver’s nutrient-dense profile, substitutions can be hard to find. That said, she shares that other red offal meats, kidney, heart, tongue, and sweet breads (pancreas, thymus) are great substitutions with similar nutrient content and a milder flavor profile.
Or, you can go the plant-based option and try seitan, she says. It is made from meat gluten and mimics the umami component of beef liver while remaining high in protein.
Proteins like eggs, meat, and fish for good sources of those nutrients, but they won’t be as full of such nutrients as liver. “Eating a variety of protein sources will ensure you consume adequate amounts of these nutrients if you do not want to eat liver,” she says.
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