When you look for beef liver at the supermarket, you may have to check a back corner of the meat case to find it. Although it may not be a popular meat, liver provides substantial amounts of B-vitamins and iron. Onions provide additional nutrients, and they sweeten and complement the flavor of liver. Beef liver is high in dietary cholesterol – it is the liver’s job to produce essential cholesterol, so it contains high levels. According to the Dietary Guidelines for Americans, because your liver makes essential cholesterol as your body needs it, there is no actual requirement for cholesterol-rich foods in your diet.
Serving Size
When you purchase beef liver, look for 1 inch thick slices that are deep red, smooth and glossy. About 4 ounces is a serving of liver, or about 115 grams. A serving of onions is calculated at about one cup of sautéed onion slices.
Preparation Techniques
The method you use to prepare liver and onions affects the resulting fat and cholesterol content of the dish. Braising liver and onions in liquid adds no oil or fat if you use a flavorful liquid such as fat-free beef broth. Include white wine in the braising liquid to create a healthy gourmet dish. Pan-frying liver requires that you use oil, so opt for healthy olive oil. Cook one side and then turn the slices of liver. Then, add the onions and cook them together over low heat. Allow the onions to caramelize slightly so they will develop a sweetly pungent flavor.
Protein
A 4 ounce serving of liver provides about 30 percent of your daily protein requirement. It is high quality, fat-free protein that supplies all of the essential amino acids. According to the USDA National Nutrient Database, onions are primarily water. One cup of onions provides about 1 gram of high quality protein.
Folate
The Geriatric Mental Health Foundation mentions beef liver as a natural source of folate, or vitamin B-9, which helps to prevent anemia, helps cells to develop properly during replication, and protects against DNA damage that may lead to cancer. Onions are also a source of folate, according to New Mexico State University.
Vitamins
Women’s Health.gov lists liver as a good source of vitamins A, B-1, B-2, B-3, B-6, B-12, E and biotin. Onions contain a small amount vitamin C.
Minerals
The substantial iron and B-vitamin content is a reason liver is recommended as a dietary remedy for some types of anemia. Onions contribute potassium, calcium and other trace minerals.
Quercetin
Onions contain high levels of the flavonoid quercetin, an antioxidant compound that can help with free-radical elimination, limiting LDL oxidation, anti-platelet activity in the bloodstream, protecting vitamin E, and controlling the effects of chelated metal ions. New Mexico State University College of Agriculture reports that quercetin also inhibits the growth of Helicobacter pylori, a bacterium that causes ulcers.
References
- Geriatric Mental Health Foundation: Healthy Aging: Keeping Mentally Fit as You Age
- Women’s Health; Fitness and Nutrition; Vitamins; June 17, 2008
- National Heart, Lung and Blood Institute: How is Anemia Treated?
- New Mexico State University; Agricultural Experiment Station; Onion Breeding Program; Healthy Facts; 2008
- Health.gov; Dietary Guidelines for Americans, 2010; January 31, 2011
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