Is Beef Liver a “Superfood”? What Science Says About Its Benefits

Beef liver is an organ meat that is full of vital nutrients.1 Its nutrient-dense composition makes it an ideal food for those looking to optimize their diet. However, beef liver also carries a few risks.

۱. High in Vitamin A
Vitamin A is a fat-soluble nutrient essential for several body functions, including the teeth, eyes, and skin. It is also essential for a healthy pregnancy and breastfeeding. While vitamin A deficiency is rare in developed countries, it can cause night blindness and corneal damage, called xerophthalmia.

Beef liver is high in vitamin A, with 8.020 micrograms (mcg) in 3 ounces.1 This is about six times more than most adults’ recommended dietary allowance (RDA).2

۲. Reduced Risk of Anemia
Anemia is a condition in which the body does not produce enough healthy red blood cells. This causes tiredness, dizziness, weakness, and shortness of breath. While there are several types of anemia, the most common type is iron-deficiency anemia.
A diet rich in foods high in iron and B12 is recommended to help reduce the risk of anemia.

۳. High Levels of Protein
Protein is an essential nutrient found in every cell in the body. It is vital for building and repairing cells, for growth in children, and during pregnancy.4
Beef liver is high in protein.

۴. High in Copper
Beef liver is high in copper, an essential mineral that the body uses for connective tissue and blood vessel development, energy production, and immune system support. Some studies show copper intake is associated with a decreased risk of cardiovascular disease.5

Potential Health Risks
Beef liver is generally a healthy food, but specific health risks are associated with it. Below is a list of the potential health risks:
• High in cholesterol1
• May contain detectable levels of antibiotics6
• Excessive vitamin and mineral consumption1

Due to these potential health risks, eating beef liver in moderation is essential.
How to Include Beef Liver in Your Diet
Beef liver is frequently eaten as a main course for dinner. The liver is often cooked on a stovetop until it is cooked through.

Popular beef liver dishes include:
• Beef liver steak
• Chopped liver
• Liver and onions
• Marinated liver
Beef Liver vs. the Supplement Form
People who do not like the taste of beef liver may choose to take beef liver supplements. Both forms are high in nutrients.
It’s important not to overdo it with beef liver or beef liver supplements.