Gram for gram, liver is the most nutrient-rich, nutrient-dense food in the world. It’s been completely undervalued and underappreciated for its health qualities. With it missing from our diets, we are missing out on the most bio-available nutrition. We’ve seen businesses sell us on the most exotic fruits from around the world, boasting “superfood” qualities with ancient powers. They tell us that the “antioxidant-rich” qualities from these plants and berries will be all we need to FINALLY have great health. It’s just the snake oil of the decade, and there’s always another one right around the corner with even more “magic” than the last super berry. 

You need to ask the question, how was it possible for our ancestors to have such incredible health before these magic berries were found? They certainly didn’t all have access to the fruits of the Amazon? 

Time to wake up and realize what’s been right under our noses this entire time. Time to reconnect with the foods that gave our ancestors incredible vitality, without all of the disease, obesity, diabetes, and chronic illness that plagues us today.  I delve into the way our ancestors and animals consider the organs as “sacred” in the “EAT LIKE A WOLF” post (the original “superfood” in my opinion).

 

Here is a breakdown of vitamins and minerals found in liver (below). I’ve highlighted the benefits you receive from having an adequate amount of these nutrients while receiving them from the most bio-available source possible. Traditional multivitamins can often just turn into expensive pee or poo because the body isn’t able to utilize them effectively. 

 

Keep in mind that many of the vegetables and fruits that boast high vitamin content, and nuts that are high in minerals, are often coming from crops sprayed with pesticides and herbicides that diminish the quality and can even make them toxic. In addition to the spraying, the anti-nutrients that these plants and seeds produce as a defense against consumption (as a means to survive and reproduce themselves), interfere with the absorption of beneficial vitamins and minerals. This defense system taught animals that over-consumption resulted in sickness and sometimes death. Animals either evolved the capacity to digest the anti-nutrient rich plants, or they stopped eating them. Anti-nutrients are found in their highest concentrations in grains, beans, legumes and nuts, but can also be found in leaves, roots and fruits of certain varieties of plants. These anti-nutrients include lectins, phytates, oxylates, and gluten to name a few. These wreak havoc on our immune systems. When considering nutrient density, nothing beats the bio-availability and the high tolerance we have to utilize organ meat as a primary source of nutrition. Organ meats were available to our ancestors at all times, fruits and vegetables were not. 

In short, if you want nutrition you can use, attain it from nutrient-rich sources that don’t require shipping from around the world. Access the best sources that were always right there in front of us!

Let’s go through the list of vitamins and minerals found in the liver (beef liver from a grass-fed, grass-finished cow presents the highest levels of purity and health): Like what is offered in supplement form right here at Higher Healths.

 

Vitamins:

Vitamin A (retinol, retinoic acid)- Is a nutrient important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties that help in protecting from free radicals and helps support other organs such as the heart and kidneys to function properly. The liver is typically most well known for its Vitamin A abundance, no other food comes remotely close. 

FOOD COMPARISON EXAMPLE: 

SWEET POTATO (VEGETABLE WITH ONE OF THE HIGHEST AMOUNTS) 100 GRAMS = 1043 MCG

BEEF LIVER 100 GRAMS = 9442 MCG

Vitamin B1 (Thiamine)- Thiamine is an essential nutrient that all tissues of the body need to function properly. Thiamine was the first B vitamin that scientists discovered which is why its name carries the number 1. Like the other B vitamins, thiamine is water-soluble and helps the body turn food into energy.

FOOD COMPARISON EXAMPLE:

GREEN PEAS 100 GRAMS = .03 MG

BEEF LIVER 100 GRAMS = .26 MG

Vitamin B2 (Riboflavin)- Necessary for normal cell growth and function. Riboflavin is required for the proper development of many things in the body including the skin, lining of the digestive tract, blood cells, and brain function. It also helps turn food into energy. 

Food Comparison Example:

WHITE MUSHROOM 100 GRAMS = 0.46 MG

BEEF LIVER 100 GRAMS = 3.04 MG

Vitamin B3 (Niacin)- Niacin is a vitamin that acts as an antioxidant and plays a role in cell signalling and DNA repair. Deficiency is characterized by skin problems, dementia and diarrhea. Like the other B vitamins, it also provides support for converting food to energy. Every part of your body needs Niacin to function properly. As a supplement, niacin may help lower cholesterol, ease arthritis and boost brain function, among other benefits.

FOOD COMPARISON EXAMPLE:

PEANUTS 100 GRAMS = 14.4 MG

BEEF LIVER 100 GRAMS = 16.5 MG

Choline- (Not a Vitamin or Mineral, but used to be referred to as Vitamin B4 because it acts very similarly to B vitamins)- Important for brain development and liver function. Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance. It is also a big player in protecting against liver damage.

Vitamin B5 (Pantothenic Acid)- Another B vitamin crucial for making blood cells and converting food to usable energy.

• healthy skin, hair, and eyes

• proper functioning of the nervous system and liver

• healthy digestive tract

• making sex and stress-related hormones in the adrenal glands

FOOD COMPARISON EXAMPLE:

RICE BRAN 100 GRAMS = 7.39 MG

BEEF LIVER 100 GRAMS = 7.11 MG

Vitamin B6 (Pyridoxine)- With involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism. It’s needed for many processes in your body, including creating neurotransmitters and regulating homocysteine levels. High doses of B6 have been used to prevent or treat certain health conditions, including PMS, age-related macular degeneration (AMD) and nausea and vomiting during pregnancy.

FOOD COMPARISON EXAMPLE:

TOFU 100 GRAMS = 0.5 MG

BEEF LIVER 100 GRAMS = 1.083 MG

Vitamin B7 (Biotin)- Biotin is a B vitamin that helps your body convert food into energy. It’s important for the eyes, hair, skin, and brain function. It may also support liver function. Biotin is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels.

FOOD COMPARISON EXAMPLE:

EGGS 100 GRAMS = 20 MCG

BEEF LIVER 100 GRAMS = 96 MCG

Vitamin B9 (Folate)

• Red blood cell formation

• Nervous and immune system functioning

• The healing of injuries and wounds

• Reducing the risks of neural tube malformations in fetuses

• Lowering the risk of cardiovascular diseases

FOOD COMPARISON EXAMPLE:

SPINACH = 139 MCG

BEEF LIVER HAS = 260 MCG

Vitamin B12 (Cobalamin) 

• Proper red blood cell formation

• Neurological function/healthy brain function

• DNA synthesis 

FOOD COMPARISON EXAMPLE:

CHEDDAR CHEESE 100 GRAMS = 1.5 MG

BEEF LIVER 100 GRAMS = 111.3 MG

Vitamin C- It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function. It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels

FOOD COMPARISON EXAMPLE:

GUAVA 100 GRAMS = 228 MG

BEEF LIVER 100 GRAMS = 27 MG

Vitamin D- A fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions. The most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

FOOD COMPARISON EXAMPLE:

WILD SALMON 100 GRAMS = 988 MG

BEEF LIVER 100 GRAMS = 5.7 MG

Vitamin E- Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally. If you don't get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.

FOOD COMPARISON EXAMPLE:

SUNFLOWER SEEDS 100 GRAMS = 35 MG

BEEF LIVER 100 GRAMS = .63MG

Vitamin K- Helps build and maintain healthy bones. The vitamin’s biggest claim to fame is its role in helping blood clotting, known as “coagulation.” Vitamin K is also absolutely essential to build strong bones, prevent heart disease and it plays a crucial part in other bodily processes.

FOOD COMPARISON EXAMPLE:

KALE 100 GRAMS = 882 MG

BEEF LIVER 100 GRAMS = 3.1 MG

Minerals:

Selenium- Selenium, which is nutritionally essential for humans, is a constituent of more than two dozen selenoproteins that play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.

• Powerful antioxidant

• Thyroid health

• Immunity

FOOD COMPARISON EXAMPLE:

BRAZIL NUTS 100 GRAMS = 1917 IU

BEEF LIVER 100 GRAMS = 39.7 MG

Copper- Copper acts like a key to activate a number of enzymes, which then help regulate energy production, iron metabolism and brain function. Copper aids in collagen and red blood cell synthesis and promotes the function of the immune and nervous systems. Eating copper-rich foods lessen your risk of osteoporosis and osteoarthritis.

• Important for iron absorption

• Nervous system

• Skeletal system

• Immune system

FOOD COMPARISON EXAMPLE:

OYSTERS 100 GRAMS = 4.4 MG

BEEF LIVER 100 GRAMS = 12MG

Phosphorus-  Phosphorus regulates the levels of nutrients like magnesium, vitamin D and zinc. It helps with the growth, development and maintenance of bones and teeth and is necessary for the production of DNA and RNA.

FOOD COMPARISON EXAMPLE:

PORK CHOPS 100 GRAMS = 303 MG

BEEF LIVER 100 GRAMS = 476 MG

Iron- Iron is another essential nutrient that helps carry oxygen around the body. The iron in the liver is heme iron, the kind most easily absorbed by the body. Iron plays a vital role in red blood cell production and in the formation of the main source of cellular energy, adenosine triphosphate, or ATP.

FOOD COMPARISON EXAMPLE:

SPINACH 100 GRAMS = 3.6 MG

BEEF LIVER 100 GRAMS = 8.8 MG

Zinc- The body needs zinc to promote the healing of skin wounds, to help regulate hormones and glands in the endocrine system and to aid in blood coagulation. Adequate zinc intake helps prevent age-related macular degeneration and neurological disorders like attention deficit hyperactivity disorder.

FOOD COMPARISON EXAMPLE:

CHICKEN 100 GRAMS = 2 MG

BEEF LIVER 100 GRAMS = 4.0 MG

Calcium- Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth.

FOOD COMPARISON EXAMPLE:

BROCCOLI 100 GRAMS = 47 MG

BEEF LIVER 100 GRAMS = 11 MG

Magnesium- An essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones and energy production. The secretion and action of insulin also require magnesium. A deficiency in magnesium can lead to numbness, muscle cramps, seizures, abnormal heart rhythms, and coronary spasms.

FOOD COMPARISON EXAMPLE:

MACKEREL 100 GRAMS = 97 MG

BEEF LIVER 100 GRAMS = 18 MG

Potassium- The third most abundant mineral in the body. It helps the body regulate fluid, send nerve signals and regulate muscle contractions. Roughly 98% of the potassium in your body is found in your cells. Of this, 80% is found in your muscle cells, while the other 20% can be found in your bones, liver and red blood cells. Once inside your body, it functions as an electrolyte. When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity. Potassium ions carry a positive charge. Your body uses this electricity to manage a variety of processes, including fluid balance, nerve signals and muscle contractions

FOOD COMPARISON EXAMPLE:

BANANAS 100 GRAMS = 358 MG

BEEF LIVER 100 GRAMS = 380 MG

Sodium- Sodium is an essential mineral required for maintaining fluid and electrolyte balance in the body, regulating blood pressure and for the transmission of nerve impulses.

FOOD COMPARISON EXAMPLE:

CLAMS 100 GRAMS = 1202 MG

BEEF LIVER 100 GRAMS = 49 MG

Manganese- An essential trace mineral required by the body for bone development, calcium absorption, healthy skin and blood sugar regulation. It also helps activate superoxide dismutase (SOD), an important antioxidant enzyme. Manganese deficiency is rare but can be expressed in poor bone health, joint pain, fertility problems and an increased risk of seizures.

FOOD COMPARISON EXAMPLE:

SWEET POTATOES 100 GRAMS = 1 MG

BEEF LIVER 100 GRAMS = .31 MG

There you have it, it’s time to include the most nutrient dense food in the world back into your diet! So get cooking, or get on over to www.higherhealths.ca and subscribe to introduce the highest quality of Grass-Fed, Grass-Finished Beef liver into your diet on a regular basis. Thanks for reading!