Liver is full of minerals like iron, copper and zinc. Generous in certain nutrients, liver has some downfalls as well, including high saturated fat. While it's been linked to certain health problems such as high cholesterol, it also provides essential vitamins like A, C and B complex.
Basic Nutrients
Based on a 2,000 calorie diet, 3 oz. of braised or pan fried beef liver contains 35 percent vitamin C, 10 percent vitamin D and 30 percent iron. While braised liver has no carbohydrates, pan fried and raw contain 2 percent carbohydrates. If you're watching your calories, you might want braised the liver, as it only contains 140 calories -- pan fried has 180.
Vitamins A and B Complex
Typically all liver is rich in vitamin A -- beef having the most -- which is essential for your survival. Sometimes referred to as retinol, this organic compound is a fat-soluble vitamin that maintains the health of your mucous membranes, skin, hair, and most of all your eyes. Liver is also full of B vitamins. These are water-soluble vitamins that share common jobs like supporting your metabolism and producing red blood cells.
Vitamins C and D
High in this water-soluble vitamin, liver can help boost your immune system with vitamin C, which is necessary for the recovery and growth of tissues throughout your body. Vitamin D, a fat-soluble vitamin, maintains for your bone and teeth health and is in charge of the metabolism of phosphorous and calcium.
Minerals
You need iron in your body to keep your cells alive, and to help oxygen travel from organ to organ. Zinc, also found in liver, helps to support your immune system by battling foreign invaders such as bacteria. Pan fried liver beef contains 30 percent zinc while braised has 35 percent.
Healthy Or Not?
The American Heart Association explains that most meats contain approximately 70 mg of cholesterol in a serving size of 3 oz. This is not true for liver, a food product that people watching their fat intake and cholesterol should stay away from. Saturated fat is at 8 percent in braised beef liver, and 10 percent in pan fried liver. Cholesterol is at a whopping 140 percent or 410 mg of your daily value when pan fried, and 110 percent when braised. Liver is high in vitamin A. Too much vitamin A is not healthy, and 3 oz. of beef liver contains 610 percent of your daily value of vitamin A. The "BBC News" warned in 2004 that eating too much liver can weaken your bones thanks to its high amounts of vitamin A.
In 2005 "Mail Online" explained that eating liver once a week or more for several years can increase your chances of osteoporosis. Pregnant women should not eat liver as unborn children can also be injured by high intake of vitamin A. If don't need to watch your cholesterol and you're not pregnant, adding liver to your diet less than once a week can be healthy.
