Like so many experts, I believe that well sourced liver is one of the most nutrient-dense foods on the planet. 100 years ago liver was a staple in the American household. I believe it's time to get back to our traditional ways of growing, preparing and eating foods.
What are the benefits of eating liver?
Liver is one of the most concentrated sources of Vitamin A (Retinol)
Liver has an abundance of all the vitamin B's and in particular Vitamin B12 and Folate
Liver also contains: Vitamins D, E, K
Liver contains micronutrients that are bio-available/usable: Iron, Copper & Zinc, Selenium, Phosphorus
Liver is an excellent source of the enzyme CoQ10
Liver Misconceptions
People commonly ask me if liver is toxic since their understanding is that the liver is a storage place for toxins. It is true that one of the liver's roles is to act as a filter for toxins, but it certainly does not store them. The Liver's role is to break down harmful substances (toxins), excrete them into the bile or blood where they enter the intestine and hopefully leave the body in the feces. Typically, toxins that are not excreted via the feces are stores in fat cells or the central nervous system.
Another misconception is that liver's concentrated levels of Vitamin A (retinol) can be harmful. I believe this to be untrue and unfounded. Liver is one of the very best sources of naturally - balanced Vitamin A (Retinol) and it's fat-soluble co-factors. Many believe that our modern diet has left people deficient in Vitamin A (retinol). Vitamin A from vegetables must be converted from Beta-Carotene to Retinol and the conversion ratio, according to experts, is not that great- as low as 8%. The lack of Vitamin A retinol has been shown to contribute to weak immune systems and poor vision. Recent hysteria and hype surrounding Vitamin A toxicity came from studies using high doses of "synthetic" Vitamin A and in concentrated doses. These toxic concentrated forms of Vitamin A did not contain the naturally occurring fat soluble Vitamins D, E and K2 found in liver. Isn't nature amazing? Like the saying goes, "Just Eat Real Food"
How do I buy Liver?
Sourcing is key. Make sure it is grass-fed/pasture raised liver that has been raised primarily on grass with lots of sunshine. A great source to find well-sourced meats is through a website called eatwild.com. You will find many sources in your area. I encourage you to visit some of these places close to you, ask questions, and get to know your farmers and ranchers.
How often and how much liver should I eat?
The Weston Price Foundation recommends eating 4 ounces of well-sourced liver once per week. This will give you a wonderful dose of all the many nutrients that naturally accompany this superfood. Of course, if you just can't stomach eating liver you can purchased a well-sourced desiccated liver supplement.
How do I prepare Liver?
There are so many recipes on the internet. Many prefer just to fry it up in a cast iron skillet with spices and others prefer to soak the raw liver in milk and fry it up with liver and onions. Seems as if every culture has a different way of preparing liver, so I encourage you to explore some recipes and see what wets your palate. My favorite way to eat liver is as a snack. I fry mine in grass-fed Ghee, loaded with cayenne, cumin, celtic salt and pepper. I cook it on both sides - well done- then I cut it into snack size pieces and divide into 2 ounce packages and freeze. I then pull out a package twice a week and eat the liver as a snack.
If you are already eating liver or decide to embark and add this wonderful superfood to your nutrition plan, let me know how you like it, and what recipe is your favorite.
Be blessed and well nourished!