B Vitamins: Beef Liver’s Bounty
One of the single items with a high concentration of absorbable B vitamins is liver, particularly beef liver. Here are details about beef liver:
Nutritional Profile of Beef Liver (per 100g):
• Vitamin B12: 70.7 mcg (more than 1,000% of the recommended daily intake)
• Vitamin B6: 0.7 mg (35% of the recommended daily intake)
• Folate (Vitamin B9): 290 mcg (73% of the recommended daily intake)
• Niacin (Vitamin B3): 14.9 mg (75% of the recommended daily intake)
• Riboflavin (Vitamin B2): 3.9 mg (230% of the recommended daily intake)
• Pantothenic Acid (Vitamin B5): 8.8 mg (88% of the recommended daily intake)
• Thiamine (Vitamin B1): 0.2 mg (13% of the recommended daily intake)
Where to Find and Purchase:
• Shelves: Fresh or frozen liver can often be found in the meat section of grocery stores.
Flavor Profile:
• Taste: Beef liver has a distinct flavor, described as rich and intense. Some find it slightly sweet.
Cooking with Beef Liver:
• Recipes: Beef liver can be prepared in various ways, such as sautéing, grilling, or incorporating it into stews. Here’s a simple recipe:
Sautéed Beef Liver with Onions
Ingredients:
• 1 lb beef liver, sliced
• 1 large onion, thinly sliced
• 2 tbsp butter or oil
• Salt and pepper to taste
• Optional: garlic, herbs (thyme or rosemary)
Instructions:
1. Season liver slices with salt and pepper.
2. In a pan, melt butter or heat oil over medium heat.
3. Add sliced onions (and garlic if desired) and sauté until softened and golden brown.
4. Push onions to the side, add liver slices to the pan, and cook for about 2-3 minutes on each side or until cooked through.
5. Optional: Sprinkle with herbs like thyme or rosemary.
6. Serve hot with your favorite side dishes.
Nutritional Considerations:
• Combining with Vitamin C: To enhance iron absorption from liver, consider combining it with vitamin C-rich foods like vegetables or fruits.
• Moderation is Key: While beef liver is nutrient-dense, it’s essential to consume it in moderation due to its high vitamin A content. Excessive vitamin A intake can be harmful, especially during pregnancy.
Before making significant dietary changes, especially if considering organ meats like liver, it’s advisable to consult with a healthcare professional or a registered dietitian to ensure it aligns with individual health needs and considerations.
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