Discover the nutritional benefits of chicken liver, full of essential nutrients that favor general health.

The chicken liver usually overlooks when it comes to meat consumption, but it is a treasure of essential nutrients that can greatly benefit their health. Either grilled, sauteed or in traditional dishes such as pate, chicken liver offers a wide range of essential vitamins and minerals to maintain optimal body functions.

One of the main benefits of chicken liver is its exceptional protein source, which makes it an excellent option for those who wish to increase their protein intake without depending solely on red meat. Proteins are essential to build and repair tissues, produce enzymes and hormones, and favor growth and development in general. A ration of chicken liver provides approximately 25 grams of proteins, which represents about 50% of the recommended daily intake for an average adult.

Chicken liver is an excellent source of vitamin A, with a whopping 28000 IU per 100 g. This liposoluble vitamin plays a crucial role in maintaining a healthy vision, helps the immune system and favors cell growth and differentiation.

1. Vitamin B12 abounds in chicken liver, with no less than 1116 µg per 100 g. This vitamin is essential for red blood cells. This vitamin is essential for the production of red blood cells, the nerve function and the synthesis of DNA.
2. The chicken liver also contains a moderate amount of vitamin C, with approximately 13. 3 mg per 100 g. Although it is not as high as fruits such as orange, incorporating chicken liver into its diet can contribute to its daily vitamin C intake, which is crucial for collagen formation, wound healing and immune function.

Nutrients in Chicken Liver

One of the key nutrients of chicken liver is vitamin A. This liposoluble vitamin plays a vital role in maintaining a healthy vision, support for immune function and adequate cell growth and cell development. The consumption of a single ration of chicken liver can provide a significant part of the recommended daily intake of vitamin A.

Chicken liver is a rich source of vitamin B12, essential for the proper functioning of the nerves, the production of red blood cells and the synthesis of DNA. Only a small ration of chicken liver can provide the recommended daily intake of vitamin B12.

In addition to vitamins, chicken liver is also a great source of minerals such as iron and zinc. Iron is important for the healthy functioning of blood and the transport of oxygen throughout the body, while zinc plays a crucial role in immune function, wound healing and DNA synthesis.

1. Chicken liver is a source of nutritional energy
2. It has a high content of essential vitamins and minerals, such as vitamin A, vitamin B12, iron and zinc.
3. This viscera is especially beneficial for those who wish to increase the intake of these vital nutrients.

Importance of Chicken Liver in a Balanced Diet

Rich in essential nutrients, chicken liver is an excellent source of vitamins, minerals and proteins. It contains large amounts of vitamin A, vitamin B12, iron and folate. These nutrients play a crucial role in the maintenance of various bodily functions and in the promotion of general wel l-being.

• Vitamin A: Chicken liver is known for its exceptional content in vitamin A. This essential nutrient is vital to maintain a good vision, promote healthy skin and favor the proper functioning of the immune system.
  

  The high vitamin A content of the chicken liver helps protect the eyes of night blindness and macular degeneration associated with age, one of the main causes of loss of vision.

• Vitamin B12: Another important vitamin found in chicken liver is vitamin B12. This vitamin is essential for the production of red blood cells and DNA, as well as to maintain adequate nervous function.
  

  A vitamin B12 deficiency can cause anemia, fatigue and neurological problems. Including chicken liver in the diet helps to meet the needs of vitamin B12 of the organism.

Rich Source of Protein and Essential Amino Acids

The chicken liver is not only a rich source of protein, but also provides essential amino acids, necessary for various body functions. Amino acids are the basic components of proteins, and the body needs them in appropriate amounts to synthesize protein and perform vital cellular processes. This viscera contains the nine essential amino acids that the organism cannot produce for itself, which makes it a complete protein source.

Here is a breakdown of the essential amino acids present in the chicken liver:

• Isoleucine: important for muscle development, wound healing and hormone production.
• Leucine: plays a crucial role in protein synthesis, muscle growth and repair.
• Lysine: Essential for collagen synthesis, calcium absorption and immune function.
• Metionine: Favor the health of the liver, detoxification and the production of important molecules such as glutathione.
• Phenylalanine: precursor of numerous neurotransmitters and plays a role in mood regulation.

Chicken liver is not only a rich source of protein, but also provides essential amino acids that are necessary for various body functions.

High Iron Content in Chicken Liver

Because of its iron content, chicken liver is an excellent choice. It is known that it is one of the most abundant iron sources in the animal kingdom. A ration of 100 grams of cooked chicken liver provides about 13. 5 milligrams of iron, which represents an impressive 75% of the recommended daily intake for adults. The high iron content of the chicken liver makes it a valuable food for the people who have been diagnosed for ferropenic anemia or run the risk of suffering from it.

The Benefits of High Iron Intake

The human body needs an adequate iron contribution to maintain optimal health and effectively carry out various physiological functions. Iron is essential for energy production, since it helps to transport oxygen to cells, where it is used in the production of adenosine triphosphate (ATP), the main source of cellular energy. In addition, iron plays a vital role in DNA synthesis, immune function and cognitive development. An insufficient iron intake can cause ferropenic anemia, which can manifest as fatigue, weakness, difficulty breathing and decreased immune function.

I knew it?

The body more easily absorbs iron of animal origin, such as chicken liver, than that of plant origin. This is due to the presence of hem iron in animal tissues, which is absorbed more effectively than iron that is not found in plant foods.

To better understand the iron content of the chicken liver, the following table offers a breakdown of the micronutrients and their corresponding values per 100 grams of cooked chicken liver:

1. The high iron content of chicken liver makes it an ideal option for people with iron deficiencies and, mainly, for those diagnosed with iron deficiency anemia.
2. Regular consumption of chicken liver can help improve energy levels, cognitive health and immune function thanks to its richness in iron.
3. Chicken liver is a valuable source of other essential nutrients such as protein, vitamin A, vitamin B12 and folate.

Chicken Liver: A Vitamin A Powerhouse

Vitamin A is a fat-soluble vitamin essential for the proper functioning of our body. It exists in two forms: preformed vitamin A, also known as retinol, and provitamin A carotenoids, such as beta-carotene. Chicken liver is particularly abundant in retinol, the form of vitamin A that can be easily absorbed and used by the body.

Vitamin A Benefits and Functions:

1. Vision: Vitamin A plays a critical role in maintaining optimal vision. It contributes to the formation of visual pigments in the retina, essential for clear and sharp vision, especially in low light conditions.
2. Immune system: Vitamin A contributes to the functioning of the immune system by helping the production and maturation of white blood cells, which helps the body fight infections and diseases.
3. Growth and development: Adequate vitamin A intake is crucial during periods of rapid growth, such as childhood and adolescence. Contributes to the development and maintenance of healthy skin, teeth and bone tissues.

Note: Dietary needs for vitamin A may vary depending on age, sex and physiological conditions. It is essential to consult a healthcare professional or registered dietitian to determine the appropriate dosage and ensure proper intake.

B Vitamins in Chicken Liver: Promoting Energy and Metabolism

Here are some of the main B vitamins present in chicken liver:

• Vitamin B1 (Thiamin): Thiamine is important for converting carbohydrates into energy. It also intervenes in maintaining the health of the nervous system and promotes the proper functioning of the heart.
• Vitamin B2 (Riboflavin): Riboflavin contributes to the metabolism of carbohydrates, fats and proteins. It is also involved in the production of red blood cells and the maintenance of healthy skin.
• Vitamin B3 (Niacin): Niacin is essential for the metabolism of carbohydrates, fats and proteins. It also contributes to the proper functioning of the digestive system, skin and nervous system.

Group B vitamins present in chicken liver are essential for energy production, metabolism and health in general. They intervene in the metabolism of carbohydrates, fats and proteins, and contribute to the proper functioning of the nervous system and various organs.

In addition, chicken liver is a good source of other Vitamins of group B, such as vitamin B6, vitamin B9 (folate) and vitamin B12. These vitamins are crucial for DNA synthesis, the production of red blood cells, cognitive function and the formation of genetic material.

Incorporating chicken liver into your diet can provide a natural source in nutrients of group B vitamins, favoring its energy levels, their metabolism and general wel l-being. However, it is important to consume the liver in moderation due to its high content of vitamin A. as with any change in the diet, it is advisable to consult with a healthcare professional.

Chicken Liver: A Beneficial Source of Selenium and Copper

Selenium: Selenium is a trace that is required in small amounts for optimal health. It acts as an antioxidant, protecting the cells from damage caused by free radicals. Selenium also intervenes in the metabolism of thyroid hormone and contributes to the proper functioning of the immune system.

• Selenium is essential for the production of enzymes that contribute to the detoxification of harmful substances in the body.
• It has been identified as a key nutrient in reducing the risk of certain types of cancer, such as prostate, lung and colorectal.
• In addition, selenium plays a fundamental role in maintaining hair health, nails and skin.

Copper: copper is a necessary mineral for various bodily functions. It contributes to the production of red blood cells, to the development and maintenance of conjunctive tissues and energy production.

1. Copper help in the transport and metabolism of iron, favoring hemoglobin formation, protein responsible for the transport of oxygen in the blood.
2. It also has ant i-inflammatory properties and contributes to the proper functioning of the immune system.
3. In addition, copper intervenes in the synthesis of collagen, a protein that provides structure to the skin, bones and blood vessels.

“The inclusion of chicken liver in your diet can contribute to an adequate selenium and copper intake, essential for health and general wel l-being. However, it is important to consume it in moderation, since it is also rich in cholesterol. See with ahealth or nutritionist professional to determine the adequate amount of chicken liver for your individual dietary needs and objectives. “

The Benefits of Consuming Phosphorus in Chicken Liver

One of the main benefits of phosphorus consumption in chicken liver is its contribution to bone health. Phosphorus is a vital component of the mineral matrix that makes up our bones, working in synergy with calcium and vitamin D to maintain its strength and integrity. Regular consumption of phosphorus foods, such as chicken liver, can help prevent diseases such as osteoporosis and favor the growth and repair of bones.

• Chicken liver phosphorus favors bone health.
• Regulates renal function.
• Help to energy production.

Phosphorus is necessary for the proper functioning of our kidneys, since it helps to regulate the balance of liquids and the excretion of waste products. An adequate phosphorus intake, such as the one provided by chicken liver, can help prevent renal calculations and favor renal function.

In addition to its role in bone health and renal function, phosphorus consumption in chicken liver also contributes to energy production. Phosphorus is a comprehensive component of adenosine triphosphate (ATP), the molecule that serves as a primary energy source within our cells. By including chicken liver in your diet, it can help guarantee optimal ATP production and support general energy levels.

Chicken Liver: A Nutrient-Dense Food for Optimal Cognitive Function

The brain is a complex organ that requires a constant supply of nutrients to function optimally. Certain nutrients, such as vitamin A, iron, hill and vitamins of group B, play a crucial role in maintaining brain health and support for cognitive processes. Chicken liver is a rich source of these vital nutrients, which makes it an excellent addition to a diet focused on promoting brain function.

Vitamin A

Chicken liver contains high levels of vitamin A, an essential liposolble vitamin for various aspects of brain health. Vitamin A plays an important role in maintaining adequate vision, support for the immune system and promoting the growth and development of brain cells. It also acts as an antioxidant, protecting oxidative stress brain cells and potentially reducing the risk of cognitive impairment.

Iron

Iron is crucial for the transport of oxygen in the body, including the brain. Insufficient iron levels can cause a deterioration of cognitive function, fatigue and difficulty concentrating. Chicken liver is an excellent source of Hemo Iron, which the body absorbs easily. Incorporating chicken liver into the diet can help prevent ferropenic anemia and favor cerebral oxygenation.

Hill

Colina is an essential nutrient that intervenes in various brain functions, such as memory and cognition. It is a precursor of the acetylcholine neurotransmitter, which plays a vital role in learning and memory. Chicken liver is one of the richest dietary sources in hill, which makes it an ideal food to maintain optimal brain function.

B Vitamins

Chicken liver is a rich source of vitamins of group B, such as vitamin B12, folate and riboflavin. These vitamins intervene in the production of energy, the synthesis of the DNA and the proper functioning of the nervous system. An adequate intake of group B vitamins is crucial for the correct development and functioning of the brain, so chicken liver is a valuable complement to a balanced diet.

Incorporating chicken liver into the diet can provide abundant essential nutrients that favor and improve brain function. However, it is important to consume the liver in moderation due to its high levels of cholesterol and its potential for toxins accumulation. Consult a health or nutritionist professional to obtain personalized dietary recommendations.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont