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Beef liver has earned its reputation as one of nature’s most powerful sources of essential nutrients, often called “nature’s multivitamin” by nutrition enthusiasts and ancestral health advocates.
Throughout history, traditional cultures around the world have prized liver as a sacred food, understanding its exceptional nutritional value long before modern science could explain why. We now know that this organ meat contains impressive levels of bioavailable vitamins A, B12, iron, copper, and numerous other critical nutrients (1).
Despite its positive reputation, the dangers of eating liver can be misunderstood or overlooked entirely. This article walks you through the benefits of beef liver, the potential dangers of eating liver, and strategies to help you find peace of mind when consuming this superfood.
Let’s take a look!
Beef Liver Benefits: Why It’s a Superfood
Beef liver is often considered one of the most nutrient-dense foods on the planet. Unsurprisingly, it can offer a variety of potential health benefits.
Beef liver is an excellent source of protein, vitamin A (retinol), riboflavin, pantothenic acid, vitamin B6, niacin, vitamin B12, copper, zinc, iron, and phosphorus, while also serving as a good source of manganese (2).
In particular, beef liver is renowned for its vitamin A content, a vitamin that is crucial for the immune system, vision, and bone, skin, and reproductive health (3, 4).
One of liver’s greatest advantages is the exceptional bioavailability of its nutrients. Studies show that about 3.5 ounces of liver daily can fulfill up to 50% of recommended intake for B vitamins, zinc, selenium, iron, and 100% of vitamin A requirements (5).
Ancient civilizations also recognized the importance of beef liver. The Greeks, Babylonians, and Egyptians even used beef liver to help cure night blindness (6). More recently, physicans and researchers have recognized the value of beef liver to help improve anemia in adults and children (7, 8).
6 Dangers of Eating Liver
Despite the benefits, there are numerous potential dangers of eating liver. These include exposure to contaminants like pesticides, heavy metals, and even pharmaceuticals. As we’ll see, many of these concerns stem from agricultural or handling practices.
1. Heavy Metals
Heavy metals are widespread in the environment thanks to industrial waste, mining, sewage, contaminated soil, and other sources (9). These metals may lead to cancer, infertility, neurological disorders, cardiovascular illness, and genetic abnormalities (10, 11).
Thanks to soil, water, or feed contamination, heavy metals can be found in beef liver and other organ meats (12, 13).
2. Pesticides
Pesticides used to control pests are now found in water, food, and soil and may contribute to cancer, diabetes, infertility, and Alzheimer’s or Dementia (14, 15). Unfortunately, pesticides may find their way into meat products like organs (16).
3. Antibiotic and Pharmaceutical Residues
Modern livestock farming regularly uses antibiotics to increase the rate of animal growth and help prevent, control, or treat disease in animals (17). Antibiotic residue can then find its way onto your plate.
Antibiotic exposure is connected to various concerns such as antibiotic resistance, allergies, digestive issues, immune system impairment, and other serious issues (18, 19).
Antibiotics have also become a major concern in all corners of the food supply. While animal foods like meat and organs receive much of the blame, antibiotics have even been found in fruits and vegetables (20).
4. Harmful Bacteria
Studies examining beef liver around the globe have found contamination with pathogens including Salmonella typhimurium, Salmonella enteritidis, and Escherichia coli O157:H7 (21, 22). These pathogens can stem from improper preparation or storage, which is why it’s crucial to know the source of your beef liver.
5. Mycotoxins
Mycotoxins are compounds produced by certain fungi that can lead to disease in humans and other animals (23). Mycotoxins such as aflatoxin in can find their way into beef liver thanks to contaminated feed (24).
6. Vitamin A Concerns
One of the most commonly discussed dangers of eating liver is vitamin A toxicity, as it is one of the richest food sources of this key vitamin (25). Vitamin A toxicity may occur in two forms: acute or chronic.
Acute toxicity can occur due to the intake of 25,000 IU/kg or more of vitamin A and may lead to symptoms like diarrhea, nausea, or vomiting (26). Chronic toxicity can arise due to long-term (6-15 months) excessive vitamin A consumption
But is vitamin A toxicity a major concern when consuming beef liver?
Vitamin A toxicity is a rare condition that often occurs due to improper use of supplements, accidental ingestion by children, or overconsumption of wild game liver (27, 28). It is not considered a public health concern. For example, between 1976 and 1987, there were fewer than 10 reported cases each year.
How to Add Beef Liver To Your Diet
It’s a sad reality, but many “healthy” foods in the modern world can still possess harmful contaminants. Beef liver is no different. It may take more time and energy to find high-quality sources, but liver can still be safely added to your diet. Here are 4 strategies to consider:
1. Talk to a Local Rancher
Going directly to the source is a powerful way to understand the potential dangers of eating liver. By talking to a local rancher, you can gain a deep understanding of the animals diet, if they were exposed to antibiotics, vaccines, or other pharmaceuticals. You’ll also gain insight into their processing and storage techniques.
2. Choose Grass-Fed Liver
Grass-fed and grass-finished animals typically have access to more natural diets and environments, which can result in better overall health and potentially lower accumulation of environmental toxins. Plus, some contaminants such as mycotoxins are regularly found in feed (29, 30).
3. Use Supplements
Another strategy is to use supplements. For some, the taste of fresh liver is unappealing, or you simply don’t have access to high-quality organ meats. Supplements are not only incredibly nutrient-dense and convenient, but they can also be regularly tested for a wide variety of contaminants.
Not only are the organs from Heart & Soil tested for heavy metals, pesticides, and other contaminants, but they’re also 100% additive, hormone, allergen, antibiotic, & GMO-free.
If you’re looking specifically for a beef liver supplement, Pure American Liver is made with 100% American Beef from grass-fed & pasture-raised cattle. The vitamins, minerals, peptides, and enzymes found in Pure American Liver can support your daily energy, strength, and vitality.
4. Cook Properly
Many people who trust their source of beef liver choose to consume raw liver, but consuming undercooked or raw beef liver can lead to potential food safety risks.
Beef liver can be grilled, braised, or pan-fried. The USDA suggests that cooked beef liver reach an internal temperature of at least 160°F (71°C).
Beef Liver is Not Perfect, But It’s a Powerful Tool
Even though beef liver offers unparalleled nutritional benefits, including exceptional levels of vitamin A, B vitamins, iron, and other essential nutrients, legitimate concerns exist regarding heavy metals, antibiotic residues, bacterial contamination, and other contaminants.
Sourcing high-quality, grass-fed liver from reputable producers, preparing it properly, consuming appropriate portions, and factoring in your specific health needs can help minimize risks while still allowing you to reap the health benefits of beef liver.
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