Health benefits of eating liver?

Having tried some few diets I settled on being flexitarian…I eat less and less meat yet I cant call myslef vegetarian or vegan…

The best meat for humans

In my quest to understand how to do ‘no harm’ to my body I follow dr Steven Gundy and his logic that only chicken and fish have the same sugar molecule on the blood vessels as we humans. It is called new 5ac, the other animals we tend to eat so pigs, cows and lambs have a molecule different to that by 1 atom and called new 5gc. This makes a lot of difference for example cancer use new 5gs to shield themselves from detection by our immune system….

How to eat little yet the best meat?

So while eating a little meat I opt for the most nutrient dense, namely liver.

Livers is a new superfood! Eating offal meat is popular in Eastern Europe and was favourited by our ancestors too. I don’t necessarily like livers taste yet my favourite book on nutrition confirms its an excellent choice!

Lover - the healthiest meat you can eat

Why is Liver Good for You?

Liver is remarkably rich in nutrients, to the extent that the University of California Berkeley has declared it to be potentially more nutritious than any other food when comparing equal weights.

In addition to its high protein and amino acid content, liver contains ample amounts of iron, which plays a crucial role in preventing anemia.

Vitamin A

Liver serves as an exceptional reservoir of retinol, the active variant of Vitamin A that is exclusively obtained from animal-based sources. Unlike plant-based Vitamin A, retinol from liver is readily absorbed by the body.

Vitamin A is a potent antioxidant that plays a vital role in mitigating bodily inflammation. Moreover, it is indispensable for maintaining healthy vision, promoting skin health, supporting thyroid function, strengthening bones, and bolstering the immune system.

B Vitamins

Liver is abundant in a variety of B Vitamins, such as folate, biotin, and Vitamins B6 and B12. These vitamins play a vital role in cell development and overall health, particularly in the case of red blood cells. Incorporating liver into your diet can effectively ward off Vitamin B deficiencies, which often lead to symptoms like fatigue, muscle weakness, cognitive impairment, and mood fluctuations. Furthermore, folate, found in liver, is crucial for fertility and plays a key role in achieving and sustaining a healthy pregnancy.

Incorporating liver into your daily dietary routine will provide you with a valuable supply of essential minerals such as copper, selenium, and zinc, all of which are vital for maintaining a well-functioning metabolism. Additionally, liver is an exceptional source of the potent antioxidant CoQ10, which offers numerous benefits to both cardiovascular and immune systems.

Can liver be included in a keto and paleo diet?

Yes, liver is considered keto and paleo-friendly. It is a nutrient-dense organ meat that aligns with the principles of both the keto and paleo diets. Liver is low in carbohydrates and high in healthy fats and proteins, making it suitable for those following a ketogenic diet. It is also a staple in the paleo diet, which emphasizes consuming whole, unprocessed foods that were available to our ancestors. Liver’s rich nutritional profile and compatibility with these dietary approaches make it a favorable choice for individuals following keto and paleo lifestyles.

Is liver toxic?

There is a common misconception that liver is toxic, but this is not accurate. While it is true that the liver’s primary function is to filter toxins from the body, the liver itself is not inherently toxic. On the contrary, liver is a highly nutritious organ meat that provides numerous health benefits due to its rich nutrient content. However, it is important to note that consuming excessive amounts of liver or consuming liver from animals exposed to environmental toxins may lead to a buildup of certain substances, such as vitamin A or heavy metals. As with any food, moderation and sourcing liver from reputable, high-quality sources are key to ensuring its safety and maximizing its nutritional benefits.

What’s the Easiest Way to Eat Liver?

There are several easy ways to incorporate liver into your diet. One popular method is to sauté thinly sliced liver with onions and garlic in a skillet, creating a flavourful and nutritious dish. You can also add liver to stews, soups, or stir-fries for added richness and nutritional value. Another option is to blend liver into ground meat, such as beef or chicken, when making burgers or meatballs, which can help mask the liver’s taste for those who find it challenging. Alternatively, you can find liver pâté recipes that provide a smooth and flavourful spread for toast or crackers. Experimenting with different recipes and seasonings can help you discover the most enjoyable way to incorporate liver into your meals.

I leave my liver in milk overnight and coat in chickpea flour when diced, then it goes on pan with onion and later some apple is added to it – it may sound as a weird combination but it is truly delicious!

If you cant stand the taste reach out for ground liver and add to some stews and dishes where it can go well together yet it won’t compromise the taste (.g. ground beef, with paprika, garlic, and herbs to boost the flavour mix).

Make sure you get liver that is organic and guaranteed grass-fed and grown organically, for maximum vitamins and minerals content. 

Some people advocate incorporating diced liver into their smoothies or consuming raw liver smoothie shots by blending pureed frozen liver with fruits like strawberries or cherry juice. Another approach involves freezing liver in cubes, thawing them overnight, and consuming them each morning.

If consuming liver as a meat is not appealing to you, there are alternative ways to reap its benefits. Desiccated liver capsules or powder can be a convenient option. You can take these capsules or incorporate the powder into various dishes such as gravies, stews, soups, or casseroles.

What Kind of Liver is Best?

When it comes to the flavor profile of different livers, chicken, duck, turkey, and lamb livers offer a mild taste. On the other hand, beef and veal livers possess a stronger flavor and are commonly grilled or seared with onions. It’s worth noting that pig’s liver can have an overpowering taste, so it may be preferable to avoid it unless you genuinely enjoy its distinct flavour.

My favourite is chicken liver.

Is There Anyone Who Shouldn’t Eat Liver?

Are there any individuals who should refrain from consuming liver?

While liver is highly nutritious and beneficial for many people, there are certain individuals who should exercise caution or avoid consuming liver altogether. Pregnant women are advised to limit their intake of liver due to its high vitamin A content, as excessive levels of vitamin A can potentially harm the developing fetus. People who suffer from gout are also advised to avoid eating liver. This is due to the purines in liver that form uric acid in the body, which can trigger a gout attack.

Individuals with specific medical conditions, such as iron overload disorders or liver diseases, should consult with their healthcare provider before including liver in their diet. Additionally, if you have concerns or are uncertain about incorporating liver into your meals, it is always advisable to seek guidance from a healthcare professional.

Just like any other food, it is important to consume liver as part of a well-balanced diet. Nutritionists suggest enjoying a serving of four ounces of liver once or twice a week to obtain maximum benefits from its nutritional value. Following this recommendation can help you incorporate liver into your diet in a responsible and beneficial manner.

How eating liver changed my life?

I do intermittent fasting, so I need to be clever to deliver to my body maximum nutrition while not much food is consumed. I also try to eat food that doesn’t raise my glucose level as mad. That is the place where liver changed my life when helping me to achieve the best results. I never had raw liver and never will as eating cooked liver is a matter of being sensible so no point in taking it to any more extremes here.


Dr Gundry on meat


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