If you’ve found yourself in nutritional debt and you need help getting out or you just want to maintain excellent nutrition, then eating liver can help you reach your nutrition goals FASTER.
Chances are, you live among complete and utter chaos (I know I do). It’s not only a part of our daily reality, but we are often expected to play superhero-roles (without the wings). Never before has there been a time where we have been expected to do so much, with so very little down time for rest and relaxation! There is quite a bit of beauty in all this jazz of doing it all (don’t get me wrong), but our chaotic dance of life demands super premium fuel!
This is where nutrient-dense foods really come into play. Liver is one of those therapeutic foods! One 4-oz serving of calf’s liver contains abundant amounts of Vitamin A– 1600% DV , B12- 1598%, B2- 190%, B3- 74%, B5- 74%, B6 52%, zinc 84% , copper 847% iron 32% , selenium 31% , phosphorus 52%, and 64% of your daily protein needs! Good luck finding all of that in a pill! So whether you love it or hate it, it is a wonderful way to increase your nutrition to thrive (not just survive) in our demanding world.
Liver: The food that can help get you out of nutritional debt and fights fatigue
Take a look at these graphs below from Fitday.com. All I did was add 1 oz of liver to my existing food intake for the day (keep in mind 3-6 oz of liver per week is ideal). Look how the Percentage Recommended Dietary Allowance (RDA) scaling on the left side of the graph had to change to reflect the nutrients in liver! (left side= without liver, right side=with 1 oz liver). Liver’s nutrient dense profile makes it the perfect food for helping YOU get out of nutritional debt. Why take supplements when you get this kind of nutrition from real food?
According to the Weston Price Foundation, liver contains an unidentified anti-fatigue factor:
Liver’s as-yet-unidentified anti-fatigue factor makes it a favorite with athletes and bodybuilders. The factor was described by Benjamin K. Ershoff, PhD, in a July 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine.
Ershoff divided laboratory rats into three groups. The first ate a basic diet, fortified with 11 vitamins. The second ate the same diet, along with an additional supply of vitamin B complex. The third ate the original diet, but instead of vitamin B complex received 10 percent of rations as powdered liver.
A 1975 article published in Prevention magazine described the experiment as follows: “After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim. Rats in the first group swam for an average 13.3 minutes before giving up. The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes. Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor.”
Help incorporating it, whether you love it or hate it:
- Straight liver (this is tough, I agree)…
- Liver pate (recipe below)
- Liver and fish cubes, get the recipe here from a friend of mine! This is how I eat my liver!
- Try calf’s liver at least once. Calf’s liver has less liver-y taste. Soaking in milk prior to cooking also helps to mellow the flavor.
- Next time you make meatloaf or burgers, grind a little bit of liver and blend it into your meat mix.
- Frozen liver supplement: Buy organic/pasture raised if possible chicken/beef/lamb liver and cut the raw liver into small pieces (think vitamin sized). Put on parchment paper/cookie sheet and throw in your freezer for 14 days to help kill the unwanted bacteria. You’ve just created frozen liver pills that will slide right down with fluids (without the taste).
- Dried and encapsulated liver supplement: Dehydrate the liver at 115 degrees (like this), grind into powder, and fill empty gelatin capsules to make your own “diy liver supplement.”
- As a last resort if all else fails, invest in some grass fed liver capsules (like this).
Duck liver & Heart Pate:
1 large onion (chopped)
3-4 large cloves garlic (minced)
1 duck heart and liver
1 teaspoon house herbs
1/4-1/2 tsp sea salt (as desired)
3 tablespoons duck fat
1 tablespoon coconut oil for sauté
- Sauté 1 large onion in coconut oil over low-medium heat until caramelized and sweet, and then add the garlic/herbs/salt for the last 3-5 minutes of cooking. Set aside.
- Quickly sauté liver/heart at medium heat (more rare, or well to your own liking).
- Combine all ingredients while still warm in a blender.
- Melt the duck fat and add to the blender.
- Blend all to desired consistency.
- Chill in the fridge before enjoying
Because of the dangers of iron overload, I highly recommend knowing your iron status before eating liver regularly. It’s also important to access your intake of vitamin A, to avoid vitamin A toxicity.
So tell me, are you a lover or a hater? Do you take a liver supplement?