Beef Liver
Beef liver, one of the most nutrient dense foods. I always think back to when I was a kid my mom loved (and still does) liver and onions. It always grossed me out and something I never consumed and even to this day I’m not a huge fan of consuming liver. Some of it’s the taste and also the texture.
When sourcing beef liver make sure it is raised well. Look for sustainably raised grass-fed sources, one of my favorite sources is @apseyfarms.
If you aren’t great about obtaining beef liver regularly (once a week), a desiccated liver supplement may be a great option. Again, source is important. Some of my favorite places to obtain beef liver capsules is from Get Smidge, Perfect Supplements, Codeage and Heart and Soil Supplements (they also have other great organ meat supplements).
I share how I get my 2 year old to take a beef liver supplement. I don’t give this to him daily and I have weighed all his other sources of Vitamin A. I personally feel comfortable giving this to him. My older two take a capsule whole, and again, not daily.
If you would like to consume liver, one of my favorite hacks is adding some ground up to ground beef. It can “hide” in there beautifully.
In 100 grams of cooked beef liver there is:
* Protein: 27 grams
* Vitamin A: 26091 IU | 522% DV
* Vitamin B2 (riboflavin): 3.4 mg | 201% DV
* Vitamin B6: 1 mg | 51% DV
* Vitamin B9 (folate): 260 mcg | 65% DV
* Vitamin B12 (cobalamin): 83.1 mcg | 1386% DV
* Choline: 418 mg
* Copper: 14.6 mg | 730% DV
* Iron: 6.2 mg | 34% DV
* Selenium: 32.8 mcg | 47%
* Zinc 5.2mg | 35%
* Zinc supports the immune system.
* Iron is essential for proper hemoglobin production.
* Phosphorus aids bone and tooth health.
* Selenium plays an important role in metabolism.
* Copper is vital for energy production.
And, when talking about Vitamin A and copper toxicity, there can be too much a good thing so always follow recommendations and consult with your provider. Make sure you are taking into consideration all sources of these vitamins/minerals as well (other sources include grass-fed butter, dairy, cod liver, eggs).
*informational purposes only, please consult with your medical provider.
