Is eating liver really good for the body? Let's talk about the benefits and risks

Liver is a food that many people enjoy eating, while others say, "Oh, I can't even eat it because of the smell." Especially when we make liver curry at home, we have heard our mothers say, "Eat this, it will make blood flow to the body." Is there really any truth to this story? Is liver a superfood that is good for the body? Or is there a risk that we don't know about? Okay, today let's find out exactly about this.

What is this liver?

Simply put, the liver is the largest internal organ in the abdomen of all vertebrates. It is like the 'filter' in our body. It performs hundreds of very important functions, such as filtering out toxins from the body, purifying the blood , and producing bile , which helps digest fats .

It is the liver of these animals that we eat. Some people love it, while others don't like it at all, because it has a unique taste and texture.

The main types of liver we eat

There are several types of liver that we can easily find in Sri Lanka.

• Beef liver: This has a slightly spicy flavor. It is often used in dishes like 'liver and onions', which are made with onions.
• Chicken liver: This has a slightly milder flavor than the others. In our homes, this is often used in curry or devilled dishes.
• Pork liver: Some people find this to have a slightly bitter taste.
• Lamb liver: Many people eat this liver, which is taken from sheep under one year old.

Although the nutritional properties of each of these types vary slightly, overall, they are highly nutritious foods.

How is the nutritional value of the liver?

The liver is truly a "nutrient powerhouse." Compared to the meat, vegetables, and fruits we eat, the liver contains a much higher concentration of vitamins and minerals .

See the table below for some nutritional information on the main types of liver (these values ​​are for 100-113 grams before cooking).

What are the benefits of eating liver?

1. Fights anemia

There is a lot of truth in the story we mentioned earlier, "The liver makes blood." Anemia , or blood deficiency, is a condition that is commonly caused by iron deficiency. This causes problems such as excessive fatigue, weakness, and inability to concentrate. Liver is a food rich in both iron and vitamin B12. Both are essential for keeping our red blood cells healthy. Historically, liver has also been used as a treatment for severe anemias such as `(Pernicious Anemia)`.

2. Improves energy, brain function, and mental well-being

Vitamin B12 is essential for the healthy functioning of our nervous system. A deficiency in B12 can lead to fatigue, memory problems, and mental confusion. Liver is a food rich in vitamin B12. A small amount of liver can provide several times the daily B12 requirement.

3. Helps maintain healthy bones and eyes

Liver contains vitamin A and vitamin K. Vitamin A helps maintain good eyesight and reduces the risk of diseases like cataracts. Vitamin K helps the body absorb calcium and keep bones strong.

The dangers of eating liver

It's said that even if something is good, you shouldn't have too much of it. That saying applies to the liver too. The very nutrients that make the liver so beneficial can sometimes cause problems for some people.

1. High cholesterol levels

Liver is high in dietary cholesterol. While this may not be a big problem for a healthy person, if you already have high cholesterol, are at risk for heart disease, or are taking cholesterol-lowering medications, you should be careful about how much liver you eat. It's best to talk to your doctor about this.

2. Vitamin A Toxicity

This is the most important and serious risk. Although vitamin A is essential for us, if the body gets too much of it, it can become toxic. We call this condition `(Vitamin A toxicity)`. Since the liver has a lot of vitamin A,This risk can arise from eating liver daily or in excess.

Therefore, doctors recommend that it is sufficient for a normal, healthy person with no nutritional deficiencies to eat liver once a week .

3. Copper poisoning

Liver also contains high levels of the mineral copper. Although our bodies normally eliminate excess copper, in people with rare conditions such as Wilson's disease, copper can build up in the body and become toxic. Therefore, people with such conditions should avoid eating liver altogether.

Who should avoid eating liver?

The following people should definitely consult their doctor before adding liver to their diet.

• Pregnant mothers: This is very important. Excessive intake of vitamin A during pregnancy can cause serious birth defects in the unborn child . Therefore, it is wise to avoid or limit liver intake during pregnancy. Be sure to ask your doctor about this.
• Gout patients: The liver has high levels of compounds called purines. These can be converted into uric acid in the body and aggravate gout.
• People with Wilson Disease: As we discussed earlier, they should completely avoid eating liver because copper accumulates in the body.
• People with diabetes and high cholesterol: Some studies have shown that eating organ meats like these may increase the risk of fatty liver disease.

How to make liver delicious at home?

Some people don't like the particular spiciness of liver. A good solution is to soak it in a little milk for about 30 minutes before cooking. Or you can also squeeze some lime juice on it. This will reduce the spiciness to a great extent. Then you can make a delicious curry by adding salt, chili, and turmeric to your liking.