What supplements can be obtained by eating animal liver? Uncovering the Nutritional Value and Health Benefits of Liver
In recent years, animal liver has become a hot topic in healthy diet due to its rich nutritional value. Whether it is pork liver, chicken liver or beef liver, they are all regarded as "nutrition treasure house". This article will combine the hot content of the entire Internet in the past 10 days, analyze the tonic effects of animal liver in the form of structured data, and provide scientific suggestions.
1. Core nutrients of animal liver
The following is a comparison of the main nutrients in 100 grams of common animal liver:
| Nutritional information | Pork liver | chicken liver | beef liver |
|---|---|---|---|
| Calories (kcal) | 130 | 116 | 135 |
| Protein(g) | 21.3 | 16.6 | 20.4 |
| Iron (mg) | 22.6 | 9.0 | 6.5 |
| Vitamin A (μg) | 4972 | 2867 | 16800 |
| Vitamin B12 (μg) | 26 | 16.6 | 70.6 |
2. Five health benefits of eating liver
1.Blood replenishing holy product: The liver is rich in heme iron, and its absorption rate is 3 times that of plant-based iron, which can effectively prevent iron deficiency anemia.
2.Protect eyes and improve eyesight: Ultra-high content of vitamin A (beef liver content reaches 1870% of daily requirement) can maintain retinal health.
3.Enhance immunity: The combination of vitamin A and zinc can improve immune function, and recent studies have shown a positive effect on respiratory defense.
4.brain nutrition: Rich in B vitamins (especially B12), which support neurological development, especially for students and mental workers.
5.metabolic regulation: Coenzyme Q10 and choline in the liver contribute to energy metabolism and fat transport.
3. Liver intake recommendations for different groups of people
| crowd | Recommended amount (weekly) | Things to note |
|---|---|---|
| healthy adults | 100-150g | Avoid eating with vitamin supplements |
| pregnant woman | 50-80g | Choose organic sources and need to be fully cooked |
| Children (over 3 years old) | 30-50g | It is recommended to make liver puree or meatballs |
| People with high uric acid | ≤50g | Eat with vegetables and drink plenty of water |
4. Recent Hot Controversies and Scientific Consensus
1.Toxin concerns: Although the liver is a detoxification organ, the amount of liver residues in regularly raised animals is within a safe range. Sufficient cleaning and cooked food can avoid risks.
2.cholesterol problem: Although the cholesterol content is high (pork liver is about 288mg/100g), the latest research shows that dietary cholesterol has a limited impact on blood cholesterol.
3.Vitamin A overdose: Adults may be poisoned if they consume more than 3000μg per week. It is recommended to have a diversified diet and avoid long-term single consumption in large amounts.
5. Healthy Eating Guide
•Key points for purchasing: Choose livers that are bright red in color and have no peculiar smell. Frozen livers will lose less nutrients.
•Handling skills: Soak in water for 1 hour, change the water 2-3 times in the middle, add a small amount of vinegar or milk to remove the smell
•Recommended combination: Spinach (iron supplement), carrots (vitamin A absorption), onions (lowering cholesterol absorption)
•Taboo combinations: Avoid eating with tea and coffee (affect iron absorption). Gout patients should avoid eating with beer.
Conclusion: Animal liver is a very cost-effective super food. Proper consumption can effectively supplement a variety of micronutrients. It is recommended to control the intake according to your own situation and adopt scientific cooking methods to make this traditional nourishing ingredient better serve your health.
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