It may be tempting to write off cow tongue -- also called beef tongue or lengua -- as just a cheap cut of meat, but this fatty organ meat is packed full of vitamins and nutrients that can benefit your body as well as broaden your palate. While relatively high in fat with16.09 g in a 100 g serving, cow tongue can be a healthy option when eaten in moderation and served as part of a balanced meal.
Benefits Cells
Cow tongue contains vitamins and minerals that aid in the creation, maintenance, function and protection of cells. Cow tongue contains 3.79 mcg vitamin B-12, almost 158 percent of the daily recommended intake for adults. Responsible for red blood cell production, vitamin B-12 is also beneficial to the nervous system. Vitamin B-9, also called folate, is responsible for cell growth and maintenance. Adults aged 13 and over need about 400 mcg folate per day. Although beef tongue only contains 7 mcg, or a trace amount of folate, consumption of beef tongue still contributes to your overall daily intake of this vitamin. Selenium aids in thyroid function and helps protect cells against damage; adults need 55mcg selenium a day. Cow's tongue contains 9.4mcg selenium – just over 17 percent of the daily recommended intake.
Benefits Nerves and Muscles
The vitamins and minerals contained in beef tongue also contribute to the overall well being of the nervous system and musculoskeletal system. Iron maintains muscle strength and helps your body move oxygen throughout your system. 100 grams of beef tongue contains 2.95 mg iron. Healthy adults need between 8 and 18 mg per day of this mineral, depending on gender, age and reproductive status. Potassium is needed to help keep proper water levels maintained in your body. It also assists in nerve and muscle function. Beef tongue contains 315 mg potassium – about 6 percent of the daily recommended value for adults.
Efficient Energy Use
The nutrients found in cow tongue help your body process food. The vitamins and minerals found in beef tongue help your body efficiently process and store the energy gained from food. Beef tongue also contains 4.24 mcg niacin. Also called vitamin B-3, niacin helps the body process and use carbohydrates, proteins and fats. Like the vitamin B-12 also found in cow tongue, niacin is essential to the nervous system. Adults aged 14 and over need between 14 and 16 mcg niacin daily. Cow tongue also contains 133 mg phosphorous – just over 10 percent of the daily recommended intake for adults. Phosphorous is essential for bone and tooth formation and is crucial to the process that helps your body store the energy it gains from food.
Other Benefits
Cow tongue contains zinc, a mineral that boosts the immune system and helps with wound healing. Zinc is also essential for skin health. Beef tongue contains 2.87 mg zinc and most adults need between eight and 11 mg of this mineral per day. Cow tongue is considered relatively high in protein. 100 g of beef tongue contains 14.90 g of protein. The daily recommended allowance of protein is about 0.8 g per pound of body weight, though the number varies based on age, gender and activity levels. For a 150-pound adult in average health, 100 g of beef tongue contains almost 10 percent of the recommended daily intake of protein.
