In addition to being a rich source of protein and the B complex of vitamins, beef liver provides nine different minerals. Pan-fry or braise this organ meat to benefit from its nutritional value. Beef liver is also high in vitamin A -- providing over 400 percent of the daily value in one slice -- and cholesterol. While an occasional serving of liver can help you get the minerals you need, be aware that eating it too often can lead to an overdose of vitamin A and raise your cholesterol levels.
Iron
In 3 oz. of pan-fried beef liver, you get 5 mg of iron, or 30 percent of the daily value based on a 2,000-calorie diet. Iron supports healthy red blood cells and metabolism -- and the body readily absorbs heme iron, the type of iron in beef liver.
Phosphorus and Potassium
Phosphorus is a mineral that, along with calcium, supports proper bone development and density. A 3-oz. serving of pan-fried beef liver provides 408 mg of phosphorus, or 42 percent of the daily value. Potassium is important in helping regulate the minerals and fluids in your body. Adequate potassium levels help keep your blood pressure at a healthy level. Potassium deficiency leads to weakness, slow digestion and, in extreme cases, stroke. The average adult needs 2,000 mg of the mineral daily; pan-fried beef liver provides 295 mg per 3-oz. serving.
Sodium and Magnesium
Although sodium deficiency in an American diet is rare, it is an essential mineral for a healthy body. Beef liver provides 65 mg per 3-oz. serving. The Institute of Medicine recommends limiting sodium intake to 1,500 mg or fewer daily. Magnesium is a mineral important to muscle function, enzyme activity, energy production and protein development. Beef liver, with 19 mg per 3 oz., provides 6 percent of the daily value.
Trace Minerals
Trace minerals are important to your body's functioning, but you need very small amounts. Beef liver is rich in copper, which helps form red blood cells and contributes to bone health, immunity and nervous system function. In 3 oz. of pan-fried beef liver, you get 12 mg of copper -- about 600 percent of the daily value. A 3-oz. portion of pan-fried beef liver also provides 4.5 mg of zinc, or 30 percent of the daily value, and .3 mg of manganese, or 15 percent of the daily value.
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