However, to make the most of the benefits of the liver without harming health, it is necessary to have a reasonable, scientific and balanced way of eating.
First of all, animal liver, especially cow and chicken liver, contains a very high iron content. Every 100g of cooked beef liver contains about 6.2 mg of iron, accounting for more than 30% of the daily iron requirement for adult women and more than 70% for men.
In addition, the liver is rich in vitamin A, vitamin B12, and folate. These are micronutrients that contribute to the formation of red blood cells and prevent anemia.
However, eating liver needs to be adjusted in dosage and frequency. Nutritionists recommend not eating liver more than 1-2 times a week. The reason is that the liver contains high levels of vitamin A, if eaten regularly, it can lead to excess vitamin A, which can lead to poisoning with symptoms such as nausea, headache, and even liver damage.
To increase the absorption of iron from the liver, you should combine the liver with foods rich in vitamin C such as mustard greens, tomatoes or orange juice.
According to research by the World Health Organization, vitamin C helps increase the absorption of non-heme iron and supports the entire process of metabolizing heme iron in the body. Heme iron is a form of iron found in foods of animal origin, especially in meat, fish and poultry.
In addition, you should avoid drinking tea or coffee right after a liver meal, because the tannins in it can inhibit iron absorption.
Finally, you need to choose fresh, clean liver with clear origin. The liver is a filter, so liver from infected animals or raised with industrial food can contain toxins, which can negatively affect health.
The liver is an effective source of iron if eaten properly: Do not eat too often, combine with foods rich in vitamin C and choose safe ingredients.
