You might be a little surprised by the nutrient density of chicken liver. It’s packed with protein, folate, selenium, and copper. And while supermarkets sell “fresh British” chicken livers for around PS2/kg, these are usually factory-farmed. Buying organic chicken livers can help you avoid this. They are available at farmer’s markets or delivered to your door. This healthy, rich meat can be an excellent starter for more people.
Rich in protein
Chicken liver is a fantastic source of protein, as well as an array of other nutrients. It’s considered a superfood and contains several vitamins and minerals essential to life. It also contains iron and copper, which support the production of red blood cells and can prevent anemia. The protein and iron found in chicken liver help strengthen your immune system and improve the functioning of your cells.
Chicken liver is a very low-calorie source of protein. It’s also loaded with folate and iron and has a mild, delicate taste that makes it easy to incorporate into a balanced diet. You can prepare it in a variety of ways, from soups to pate. For a healthy, affordable source of protein, chicken liver is one of the most versatile ingredients you can add to your cooking.
Chicken liver also contains selenium, a nutrient that helps prevent cardiovascular disease and high cholesterol. Although chicken liver is packed with essential nutrients, it’s important to keep in mind that too much of it can be harmful for an unborn baby. For this reason, it’s best to limit the amount of chicken liver consumed to two ounces per week.
High in folate
Chicken liver is a rich source of folate. Studies have shown that raw and cooked chicken liver retain high levels of folate. Even after processing, the livers retain a higher amount of folate than most folate-rich sources, which are mainly plants. So, chicken liver is a great source of folate for health-conscious consumers.
To find out how much folate is in chicken liver, first know its preparation method. A study has been carried out in which chicken liver was exposed to different heating treatments, and its total folate content ranged from 419 to 1289 ug/100g. These values are significantly higher than the amounts found in folate-rich vegetables. Furthermore, the results of this study showed that chicken liver contained more folate than pork or turkey liver.
In addition to eating chicken liver, you can also get your daily dose of folate by eating a variety of healthy foods. Consuming chicken liver and other organ meats high in folate can help keep your body healthy and strong.
High in selenium
Selenium is a trace element and nutrient found in a wide range of foods. The best sources include fish, poultry, and nuts. Brazil nuts, for example, contain 544 mcg of selenium per ounce. This equates to six to eight nuts per day and nearly one-third of the daily recommended value for an adult. Three ounces of cooked yellowfin tuna contains 92 mcg of selenium. In contrast, a similar sized portion of halibut contains only 47 mcg.
In addition to being high in selenium, chicken liver also provides significant amounts of vitamin A. It also has high levels of folate, which helps promote fertility and ensure proper fetal development. In addition, chicken liver is a rich source of phosphorus, zinc, and magnesium. These minerals support the immune system, help maintain a healthy mood, and support the body’s metabolism. Moreover, selenium is important for DNA repair, which may lower your risk of cancer.
Selenium is important for many metabolic processes in animals, including reproduction and growth. The inadequacy of selenium in feeds is a concern in the chicken industry, so selenium supplementation is recommended. Increasing the amount of selenium in poultry feeds is becoming more common as breeding techniques progress.
High in copper
The nutrients copper and zinc are present in many foods. High amounts of copper can lead to copper toxicity in the body. Several foods high in copper include chicken and beef liver, dark chocolate, chia seeds, raisins, chickpeas, lentils, hazelnuts, and blackstrap molasses.
Among the rich sources of copper, beef liver has the most. It contains up to 1607 milligrams of copper per four-ounce serving, which is about 20 times the recommended daily value. However, this food is not recommended for daily consumption and should be limited to once or twice a year. In comparison, chicken liver contains only 566 milligrams of copper per serving, or 62% of the recommended daily value.
Copper is an essential trace mineral that our bodies need in small amounts to stay healthy. It aids in the formation of collagen and hemoglobin. It also helps in neuroendocrine function, energy metabolism, and the growth of children in the womb. It is crucial for our overall health, but too much copper can cause a host of problems. According to the Food and Nutrition Board, adults should consume 900 mcg of copper daily, while pregnant and breastfeeding women should get at least 1.3 milligrams.
Chicken liver is also high in vitamin A, which is a fat-soluble vitamin. Vitamin A toxicity can cause bone pain and increase the risk of fractures. However, due to the high copper content of chicken liver, it is not advisable for pregnant women to consume this food. Copper toxicity is a serious medical condition that can lead to gastrointestinal distress and tarry feces.
High in iron
Liver, particularly chicken liver, is an excellent source of iron. Liver is rich in heme iron, which is easier for the body to absorb than nonheme iron. Beef liver also has high amounts of this mineral. A serving of chicken liver contains about four grams of heme iron, while one serving of beef liver contains about five grams.
Iron is essential for the production and use of red blood cells, and it also contributes to the function of the immune system. Deficiency of this mineral can lead to fatigue, reduced energy, and a weakened immune system. Liver is also high in zinc, which plays an important role in wound healing and immune system function. Approximately 1.75 grams of zinc are found in one serving of chicken liver.
Liver is also high in folate, which helps with fertility. It also helps prevent birth defects. However, chicken liver nutrition is not recommended for pregnant women, because too much folate is harmful to the developing baby. Liver also contains B vitamins, including vitamin A, which is crucial for eye health.
High in riboflavin
Riboflavin is an important nutrient for chickens. It is essential for the maintenance of the rudimentary hemostasis system in chickens. Deficiency results in massive cutaneous and visceral hemorrhaging. It also inhibits the formation of Coenzyme A and impairs the pathway that generates ATP.
Chicken embryos deficient in riboflavin suffer from severe developmental defects. Their feather development is stunted, and their livers are fatty. They are susceptible to hypoglycemia. Fortunately, riboflavin rescue can be carried out by injecting FMN in the egg yolk and sperm.
In addition to being rich in riboflavin, chicken liver also contains vitamin A, which is needed by the body. A healthy amount of vitamin A helps cells reproduce properly and differentiate. It is also essential for good vision. Vitamin A deficiency can lead to impaired night vision and skin problems.
Riboflavin can be found in many different foods. A few examples include the following: chick liver, cooked liver, wheatgerm, sprouts, and yeast. Chicken liver, including all classes of cooked, simmered chicken, contains significant amounts of riboflavin.
High in folic acid
Chicken liver contains high levels of folic acid, a naturally occurring vitamin B that is essential for your health. It helps your body to break down homocysteine, a compound that is linked to heart disease and stroke. High levels of homocysteine can cause blood to clot, which is a precursor to heart attacks and strokes. Folic acid is also believed to help the body break down triglycerides. High levels of triglycerides are a risk factor for type 2 diabetes. Thus, a diet high in folic acid can help you lower your risk of diabetes.
The content of folate in chicken liver varies depending on the method of cooking and the method used. One study found that raw chicken liver has a higher concentration of folate than cooked or processed chicken liver. Even if cooking processes reduce the concentration of folate, the content of the nutrient remains higher than other folate sources, which are predominantly plant-derived.
In general, humans need 400 milligrams of folic acid each day. However, the amount required is higher for pregnant and lactating women. Moreover, people who consume alcohol should consume at least 600 mcg of folate every day, as alcohol impairs the absorption of folate. For most people, a daily dose of folic acid is not harmful, and it is possible to consume more than this amount.
