You’ve probably heard the term superfood given as an accolade to kale, spinach, and blueberries for their seemingly unrivaled nutritional might. But did you ever stop to question those claims? Or to look at a comparison of nutritional benefits between, say, a handful of blueberries and a sliver of beef liver?
Truth is, of all the so-called superfoods, beef liver reigns supreme. It’s an absolute powerhouse of vitamins and minerals. At the same time, being low in carbs and high in protein.
Because of this unique macro and micronutrient combination, beef liver can promote overall health and wellness.
Though for many people new to a nose-to-tail way of eating, beef liver can feel intimidating.
In this article, we’ll explore everything you need to know about beef liver and the benefits of incorporating it into your diet–whether fresh, or in a convenient supplement form.
Beef liver is a nutrient-dense, high-protein, and low-carb superfood. In fact, it is so loaded it’s often referred to as nature’s multivitamin. Looking at the nutritional profile, you can see why:
Check out the nutritional comparison between beef liver and other so-called superfoods:
As you can see, beef liver exceeds these other so-called “superfoods” in almost every micronutrient including:
Simply put, beef liver contains more vitamins and minerals than any other fruit or vegetable, often by many factors. A 100-gram serving of beef liver also contains 20.4 grams of protein, only 3.9 grams of carbs, and 3.6 grams of healthy fats.
Is beef liver good for you? The short answer is, are you kidding me?
Beef liver offers a wealth of benefits due to its broad and potent collection of vitamins and minerals. Let’s dig a little deeper into the health benefits of beef liver below.
Feeling sluggish every day may be a sign that you lack essential micronutrients.
Beef liver is loaded with nutrients that have been shown to support energy, including [1] [2] :
These micronutrients help your body turn the food you eat into usable energy. The B vitamins and iron also help your muscles and organs receive sufficient oxygen, supporting physical stamina and mental concentration.
It may help you look and feel younger. Beef liver contains the following vitamins and minerals that support and maintain skin health [3] :
Vitamin A, also known as retinol, may lessen the appearance of aging by increasing skin vascularity, thickness, and firmness.
Vitamin C may also slow down skin-aging by reducing wrinkle depth. But most importantly, vitamin C is a natural antioxidant that protects your skin from damaging UV radiation. The protective benefits of vitamin C are most effective in combination with Vitamin E. Luckily, beef liver contains both of these vitamins.
But making changes to your diet can support your path to pregnancy.
Beef liver contains vitamins and minerals that support reproduction, including [4] :
Research shows that vitamin B12 may increase sperm count and motility. 5 Selenium and zinc may also improve your ability to conceive. Studies show that adding these vitamins to your diet may reduce the time to pregnancy.6
Beef liver may be a good source of vitamins and minerals that support healthy fetal development [5] :
A 100 gram serving of beef liver provides 18% of the recommended daily intake of iron for pregnant women [6] :
Beef liver contains the following vitamins and minerals that promote bone health [7] [8] [9] :
Beef liver contains the following micronutrients that support heart health [10] :
Research shows that potassium intake may lower your blood pressure.8
If you’re looking for more cognitive power and sustained focus, adding beef liver to your diet may help.
Beef liver contains the following vitamins and minerals that may enhance cognitive performance [11] :
Research shows that selenium levels decrease as you get older [12] . And this may cause declines in brain function.
Copper may also influence cognitive performance [13] .
Niacin (vitamin B3) also plays a role in cognitive functioning [14] . Deficiencies in this vitamin can impair memory.
Individuals with iron deficiencies may experience better cognitive performance after iron supplementation. Cognitive improvements involved the following areas 9 10.
Magnesium is a mineral found in beef liver. Dietary intakes of magnesium may improve neurological and neuromuscular functioning including 11 12:
The more you exercise, the more magnesium you need to support physical performance. Beef liver may be a good source of magnesium for athletes and active individuals.
Eating beef liver may also support your psychological health by offering an abundance of mood-boosting and stress-reducing vitamins and minerals like B vitamins, folate, and magnesium. 11 12 13
Eating beef liver may promote eye health [15] . Beef liver contains extraordinary amounts of vitamin A, which is crucial for healthy vision.
Maintaining a strong immune system depends on many vitamins and minerals. Thankfully, beef liver offers an abundance of many immune-supporting compounds, including:
Vitamin A enforces the mechanical barrier function of the skin and inner linings of the body, especially the intensities. 12 This prevents the passage of harmful pathogens into tissues and the bloodstream.
Vitamin C also boosts your immune response with its antioxidant properties. Vitamin C reduces tissue damage and oxidative stress by eliminating free radicals.14
Copper also provides cellular defense against free radicals. Lastly, the zinc in beef liver assists with wound healing11. In short, beef liver may keep you healthy and reduce your risk for infectious diseases.
Now that you’re aware of the health benefits of beef liver, we’ll also touch on the potential dangers of eating liver. Though these risks are low and easily avoided, they are worth mentioning.
Eating uncooked or undercooked beef liver may increase your risk of hepatitis E [16] . Hepatitis E is an infection that can occur after consuming contaminated food. Symptoms of hepatitis E include:
This sounds scary. But hepatitis E is not common in the United States. You can avoid hepatitis E by practicing good hand hygiene and cooking beef liver to an internal temperature of 160 degrees Fahrenheit.
As with any food, food poisoning is a risk, but it is very low. You are more than twice as likely to get food poisoning from fruits and vegetables. Only 22% of food poisoning infections arise from meat and poultry [17] .
You can prevent food poisoning by cooking liver to an internal temperature of 160 degrees Fahrenheit.
Vitamin A toxicity results from consuming excessive amounts of vitamin A. Symptoms of vitamin A toxicity may include [18] :
Pregnant women who experience vitamin A toxicity may have an increased risk of birth defects. However, vitamin A toxicity is rare. It is most often caused by supplements containing retinol as opposed to natural food sources.
Consuming more than 600,000 IU of vitamin A may lead to poisoning. You may also experience vitamin A poisoning if you regularly ingest more than 25,000 IU of vitamin A daily [19] .
You can avoid vitamin A toxicity by being mindful of your beef liver consumption. A 100-gram serving of beef liver contains 16,899 IU of vitamin A. You can eat this daily without risks of vitamin A poisoning.
Children should consume beef liver no more than once weekly. But adults can eat beef liver more often.
You may experience greater benefits with more frequent consumption.
A 100-gram serving of beef liver surpasses the recommended daily intakes for the following micronutrients [20] :
Beef liver also delivers over 50% of the daily recommended intakes for:
As you can see, beef liver packs a healthy punch of vitamins and minerals.
Take care to avoid raw or undercooked beef liver due to the risks of hepatitis E and food poisoning. Make sure to cook beef liver to an internal temperature of 160 degrees Fahrenheit.
Cooking beef liver also makes it easier to digest and improves the absorption of vitamins and minerals. Some cooking methods are better than others when it comes to your health.
Cook with heat-stable healthy fats such as butter, ghee, and tallow.
If you soak liver in milk before cooking, use full-fat milk. Your body needs fat for fuel, especially when you’re on a ketogenic or carnivore diet.
Beef liver is one of nature’s top superfoods. This designation is based on beef liver’s robust nutritional profile and how it may promote and support physical, cognitive, and psychological well-being.
If you’re compelled by the benefits of beef liver but still intimidated when it comes to cooking and eating fresh liver, you can get all the nutrition in the convenience of a Doctor Kiltz Nutritional Solutions beef liver supplement.
To summarize, the benefits may include:
These benefits are possible with minimal risks. You can avoid the dangers of eating liver by:
Combining beef liver with a ketogenic diet may increase its health benefits. Check out our free resource — Dr. Kiltz’s Keto Cure — if you want to learn more about the healing effects of the ketogenic diet.
We’re a global community of seekers, healers, and doers committed to reclaiming health on our own terms. When you join the Kiltz Mighty Tribe (KMT), you’ll gain access to education, support, and collective wisdom.
Join Dr. Kiltz and the Mighty Tribe to reclaim your health through high-fat nutrition, intermittent feasting, and holistic living. Discover transformative tools, expert guidance, and a community that truly supports your journey.
.svg)
.svg)
