So far we know that foods that contain lots of micronutrients (vitamins, minerals and trace elements) that we need are most concentrated in benefits of fruits and vegetables. Although this is true, it turns out that micronutrient content can also be found in meat and offal.
Some people seem reluctant to consume offal, especially the liver. They state that the liver is a poison storage organ. Although it is true that one of the functions of the liver is to neutralize toxins such as drugs, chemicals and toxins, the liver does not store toxins. On the other hand, the liver is a storage organ for most of the essential nutrients (such as vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron) that the body needs.
Beef Liver Nutrition Content
Beef liver offers a large amount of protein, essential amino acids, vitamins and minerals. A piece of beef liver weighing 68 grams contains only fat and saturated fat of 6% of the daily value needed by the body, 2% sodium and 1% carbohydrates. One serving has about 130 calories.
A piece of beef liver supplies 40% of the protein the body needs to make and repair cells, convert food into energy, make certain enzymes, hormones and antibodies and produce breast milk. When the body lacks protein, it breaks down amino acids. There are 21 amino acids that the body needs, beef liver supplies +/- 4 of the essential amino acids the body needs.
In addition, beef liver also provides 2% vitamin content that plays an important role in the production of genetic material and red blood cells and neurological health. Another ingredient is vitamin A which is an integral part of vital organs, immunity, vision and reproductive function and is also active in cell communication, growth and differentiation. Next is the content of riboflavin which helps the body metabolize food system and maintain healthy skin.
Other content of beef liver is zinc and zinc which are very useful in cell metabolism, immunity, DNA production, wound healing and cell division. Iron helps transport oxygen from the lungs throughout the body and also helps in cell growth and division. Another content of beef liver is selenium, which helps the body fight cell damage from free radicals. The working system of selenium and protein can form powerful antioxidants called selenoproteins. Selenoproteins can help prevent cancer and heart disease. Selenium also plays an important role in immune and thyroid function.
Beef Liver Nutrition Details
The following are the details of the nutrient content contained in the liver of each 100 gr serving:
- Energy = 136 kkal
- Protein = 19,7 gr
- Fat = 3.2 gr
- Carbohydrate = 6 gr
- Kalsium = 11,0 mg
- Fosfor = 476mg
- Magnesium = 18 mg
- Potassium = 380 mg
- Iron = 8.8 mg
- Zinc = 4 mg
- Seng = 12 mg
- Vitamin A = 53,400 IU
- Vitamin C = 27 mg
- Vitamin D = 19 IU
- Vitamin E = 0.63 mg
- Thiamin = 0,26 mg
- Riboflavin = 4,19 mg
- Niacin = 16,5 mg
- Phantotenic acid = 8,8 mg
- Vitamin B6 = 0,73 mg
- Folic acid = 145 mcg
- Biotin = 96 mcg
- Vitamin B12 = 111,3 mcg
A number of nutrients above, make beef liver very suitable for consumption. Here are the benefits of beef liver for health:
1. Overcoming anemia
Anemia or anemia is a disease caused by a deficiency of folic acid and iron benefits inside the body. Folic acid is an essential ingredient for the synthesis of DNA and RNA which is important for the metabolism of cell nuclei including red blood cells. While iron is an important element in the formation of red blood cells.
A person who experiences a disorder in the formation of red blood cells, then the hemoglobin (Hb) level in the blood becomes abnormal which causes the oxygen supply in the body to be disrupted. As a result, the body feels weak, tired, lethargic, and pale face. Folic acid and iron are abundant in the liver.
2. Healthy brain
Beef liver contains a lot of the benefits of vitamin B which is useful for brain health and is important for the readiness of the work of nerve cells. Lack of vitamin B12 can cause disorders of the nerve membranes, memory problems, and can cause dementia (senility) and even more severe mental disorders. This is because glucose as an energy source to be distributed throughout the body is blocked.
In addition, thiamin (vitamin B1) deficiency can cause decreased motor speed, mental confusion, impaired memory, and cognitive function.
3. Improve memory
A study published in the journal Nutritional Neuroscience andBehavioural Brain Research States that the choline content found in beef liver can help improve brain memory in the long run.
4. Source of nutrition during pregnancy
During pregnancy, women often experience nutritional disorders due to reduced nutrient intake in their bodies. This can cause fetal development and growth to be disrupted. Usually pregnant women experience a deficiency of folic acid and iron. Both of these substances are also found in beef liver, so consuming offal can help provide nutritional intake during pregnancy.
In addition, during pregnancy, a woman is also susceptible to anemia due to iron deficiency. This is due to the rapid increase in blood volume. For that, they really need additional iron to prevent anemia symptoms from occurring.
5. Development of the nervous system
The content of folic acid in beef liver is needed for the development of the nervous system and can prevent defects in the fetus, such as brain and spinal cord defects. The need for folic acid increases during pregnancy. Deficiency of folic acid can cause birth defects such as cleft lip, low body weight, Down syndrome, and the risk of miscarriage. Other disorders such as bowel and bladder disorders in infants, unable to walk upright and emotional disturbances.
6. Boost the immune system
Zinc content and the benefits of vitamin A contained in the benefits of beef liver can maintain the health of epithelial tissue including blood vessels. Both of these nutrients can help prevent damage to blood vessels and help boost the immune system. Lack of vitamin A can cause the body to be more susceptible to infections due to viruses, bacteria and other microorganisms.
In addition, vitamin A deficiency can also cause autoimmune diseases. The content of zinc and vitamin A can also protect white blood cells from free radical damage.
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7. Prevent cancer and heart
The content of selenium in beef liver can help fight cell damage from free radicals to form antioxidants to fight cancer cells and can prevent heart disease. Selenium is also found in:
8. As a source of energy
Beef liver contains carbohydrates and protein, both of which contribute to an energy source that will strengthen the immune system.
9. Maintain eye health
Beef liver is very high in vitamin A which is very important for preventing cataracts, eye infections and age-related macular degeneration. The vitamin A in beef liver is fat soluble, so nothing is wasted. However, too much vitamin A can also be toxic to the body.
However, we must also know that behind the benefits provided by the cow’s organs, it turns out that there are also side effects that can be caused. Beef liver contains an amount of cholesterol about 90% of the recommended amount for the body. Consuming foods with high cholesterol levels, in excess, can increase the risk of heart disease and stroke.