Why Eat Liver?
Within the Paleo diet, offal holds a place of importance, because of it’s nutrient density. In a recent post, Chris Kresser, LAc, discusses why liver really is a superfood.
Conventional dietary wisdom holds that the micronutrients (vitamins, minerals and trace elements) we need from foods are most highly concentrated in fruits and vegetables. While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content doesn’t always hold up to what is found in meats and organ meats – especially liver. (from Liver: Nature’s most potent superfood)
One of the concerns I hear from clients frequently about consuming liver is that they’ve been very misinformed, often by their physicians, and fear that by eating liver they are eating toxins. Chris sets this concept straight:
A popular objection to eating liver is the belief that the liver is a storage organ for toxins in the body. While it is true that one of the liver’s role is to neutralize toxins (such as drugs, chemical agents and poisons), it does not store these toxins. Toxins the body cannot eliminate are likely to accumulate in the body’s fatty tissues and nervous systems. On the other hand, the liver is a is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with some of the tools it needs to get rid of toxins.
The following chart list the micronutrient content comparison of apples, carrots, red meat and beef liver. In general organ meats provide 10-100 times higher in nutrients than corresponding muscle meats. (It’s important to note that fruits and vegetables contain high levels of phytonutrients, that are not available in organ meats, so fresh produce is also a very significant part of a nutritious, balanced diet.) Also, we should not forget that sourcing our meat is vital in the quality and nutritional value of that meat (be it muscle meats or offal). Pasture raised animals are not only higher in nutrients than feed-lot livestock, but also are free of hormones, antibiotics and grain based feeds. For more from Chris on liver, read the article in it’s entirety HERE.
APPLE (100 g) CARROTS (100 g) RED MEAT (100 g) BEEF LIVER (100 g) Calcium 3.0 mg 3.3 mg 11.0 mg 11.0 mg Phosphorus 6.0 mg 31.0 mg 140.0 mg 476.0 mg Magnesium 4.8 mg 6.2 mg 15.0 mg 18.0 mg Potassium 139.0 mg 222.0 mg 370.0 mg 380.0 mg Iron .1 mg .6 mg 3.3 mg 8.8 mg Zinc .05 mg .3 mg 4.4 mg 4.0 mg Copper .04 mg .08 mg .18 mg 12.0 mg Vitamin A None None 40 IU 53,400 IU Vitamin D None None Trace 19 IU Vitamin E .37 mg .11 mg 1.7 mg .63 mg Vitamin C 7.0 mg 6.0 mg None 27.0 mg Thiamin .03 mg .05 mg .05 mg .26 mg Riboflavin .02 mg .05 mg .20 mg 4.19 mg Niacin .10 mg .60 mg 4.0 mg 16.5 mg Pantothenic Acid .11 mg .19 mg .42 mg 8.8 mg Vitamin B6 .03 mg .10 mg .07 mg .73 mg Folic Acid 8.0 mcg 24.0 mcg 4.0 mcg 145.0 mcg Biotin None .42 mcg 2.08 mcg 96.0 mcg Vitamin B12 None None 1.84 mcg 111.3 mcg
If you are looking to add more liver to your own Paleo plan and don’t know how, Paleo on the Go offers a few items that incorporate liver. Check out our Fully AIP compliant menu here.
