Eating liver steak: is it really healthy?

Liver, whether beef, pork or chicken, is a very nutritious food that is not only a source of protein, but is also rich in important vitamins and minerals, which can bring benefits for the treatment of some health problems, such as anemia. .

However, liver steak should be consumed in moderation, as when consumed in excess it has the potential to cause some complications, especially in people who already have a health condition. This happens because the liver is also rich in cholesterol and can contain heavy metals that end up accumulating in the body in the long term.

Therefore, whenever you have a health problem, the ideal is to consult a nutritionist to assess the portion and frequency in which it is recommended to consume liver, to avoid possible complications.

Main benefits of liver

Liver steak is a very nutritious food that contains the daily amount of vitamins and minerals necessary for the body to function, such as folic acid, iron, B vitamins and vitamin A.

It is also a source of high-quality proteins with essential amino acids that the body does not produce, but which are necessary to ensure the proper functioning of muscles and organs.

Furthermore, consuming liver also reduces the risk of anemia, as it is very rich in iron, vitamin B12 and folic acid, which are essential nutrients for the production of red blood cells.

Why consumption should be moderated

Although it has some benefits, liver consumption should be moderate, especially because:

• It is rich in cholesterol: Excessive cholesterol consumption can increase the risk of heart disease, so consuming liver may not be a good option for those with high cholesterol or some type of heart problem.
• Contains heavy metals: such as cadmium, copper, lead or mercury. These metals can end up accumulating in the body throughout life, resulting in changes in kidney function or the metabolism of vitamins and minerals, which can cause various health problems.
• It is rich in purines: they are a substance that increases uric acid levels in the body and should be avoided by people who suffer from gout, as they can worsen symptoms. See more about the diet to lower uric acid.

Furthermore, the liver should also be consumed with care during pregnancy, as although it contains iron and folic acid, which are important nutrients during pregnancy, it also contains high amounts of vitamin A which, in excess, can be harmful to the development of the fetus. , especially during the first trimester.

Does beef liver make you fat?

Beef liver is not fattening, as it is a food rich in high-quality proteins, which favors the formation of muscle mass and other tissues in the body, especially when it is part of a balanced and healthy diet.

Consuming 100 grams of grilled beef liver has more or less the same amount of calories and fat as a filet mignon steak, which is about 150 calories and 5 grams of fat. However, as mentioned previously, it is important to consume in moderation.

Nutritional information table

In this table we indicate the nutritional composition for 100 g of beef, pork and chicken liver:

How should it be consumed

In adults, the serving of liver should be between 100 to 250 g per week, which can be divided into 1 to 2 servings per week.

In the case of children, the safest way to consume liver is once a week at most. This happens not only because it contains heavy metals, but because the liver also has high concentrations of several micronutrients that can exceed the recommended daily values.

Whenever possible, liver steak should be of organic origin, as animals are normally fed more naturally, raised outdoors and with less use of medicines and other chemical substances.

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