Reviled by children and beloved by foodies, beef liver presents a bit of a paradox in nutritional terms. On one hand, liver is jam-packed with vitamins and nutrients that promote overall health. Like most organ meats, however, it's also extremely high in cholesterol. It's possible to fit liver into a healthy diet, but if the food recalls nightmares from your childhood, don't feel obligated to start eating it again.
Nutrients
A single serving, about 4 oz., of beef liver contains more than six times the amount of vitamins A and B12 that you need in a day. It is an excellent source of copper, vitamin B2 and selenium. A serving provides about half the protein you need in a day. The U.S. Department of Agriculture lists beef liver as a significant source of vitamins B6 and D as well as folate, an essential nutrient for cellular health.
Benefits
The B vitamins in beef liver help you maintain a healthy metabolism, which helps to keep your energy levels high. Liver's B vitamins and folate can remove chemicals from your blood that can lead to heart attack or stroke. Vitamin A powers up your immune system, making you less susceptible to colds and other illnesses. Copper helps to promote good bone health. Selenium reduces your risk of colon cancer by protecting you from cancer-causing toxins.
Warning
A single serving of beef liver contains more than 600 mg of cholesterol, more than twice the amount you should consume in a day. As such, the American Heart Association suggests eating liver and other organ meats sparingly if you're on a cholesterol-lowering diet. Too much vitamin A also can weaken your bone density and be harmful to an unborn baby during pregnancy, according to the U.K. Food Standards Agency. The agency recommends that pregnant women and women past menopause limit liver in their diet to one serving per week maximum.
Considerations
Whether beef liver is a healthy addition to your diet will depend on your nutritional needs and current health. If you are weight training and need a high-protein diet, or if you have a deficiency in vitamin A or the B vitamins, a serving of liver is a good choice in a meal. The extremely high cholesterol content, however, means that for most of us, beef liver should be an occasional indulgence, not a frequent meal centerpiece.
Misconceptions
Because of the liver's role as the body's filter, some nutritionists caution against eating beef liver, saying you also are consuming the toxins the liver is removing. The liver, however, does not store toxins. Even so, the Weston A. Price Foundation recommends against buying beef liver from the supermarket, as it likely contains the antibiotics and pesticides consumed by cows raised in massive feedlots. Instead, the foundation suggests seeking liver from pasture-raised cows, organic beef liver or calves' liver.
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