Dorothy FarrarLiver (food)
The innards belong to the “fifth quarter” of the animals. The associated appreciation relates particularly to the liver . In addition to the heart, kidneys, lungs or tripe, the liver in particular is a valued delicacy.
Here’s what you should know about liver
Among livers of various origins, poultry liver is the most common offal. It is traded as chicken liver, turkey liver and duck and goose liver. When purchasing a whole poultry, it comes packaged separately along with the throat, stomach and heart.
Poultry liver is in season all year round and is usually offered as a frozen product. Specialist retailers have them as a fresh product in their range. In addition to the poultry liver, the livers of beef, pork, lamb and veal enrich the menu. The finest offal includes the tender calf’s liver and goose liver.
Liver dishes are easily digestible, rich in vitamins, have high nutritional value and few calories compared to other meat dishes. With the exception of veal and goose liver, the prices for liver are below those for meat. Fresh livers are among the perishable meat products because they contain a lot of moisture. They should therefore be prepared on the day of purchase if possible.
In the case of frozen products, the cold chain must not be interrupted. Fried or braised livers are popular dishes. It can be used to make liver dumplings, soup accompaniments and pies. Preference should always be given to the livers of young animals of controlled origin and rearing. Origin, freshness and quality are particularly important when buying offal.
importance to health
Liver provides high-quality protein, minerals, folic acid, vitamins and biotin. Especially their high content of the trace element iron makes them a valuable food. The iron content of duck and pork liver takes the top spot. Iron regulates the transport of oxygen in the body, cell functions and energy metabolism.
A deficiency leads to reduced performance and fatigue. It is associated with the weakening of the immune system and a reduced body temperature. A balanced iron balance is particularly important for pregnant women and children. Early deficiencies cannot be corrected later.
Industrial iron products are not identical to natural iron and cannot be used by the body to the same extent. The iron deficiency itself is a consequence of an unbalanced diet and can be an expression of a limited, individual absorption capacity.
Ingredients & nutritional values
There are around 140 kcal for 100 g of liver. The low calorie value results from the high moisture content. The protein content is 20% while the fat content is between 4 and 5%. Liver also contains vitamins A, B1, B2, B12, C and E. In addition to the vital folic acid, it contains 20 mg magnesium per 100 g and 8 to 18 mg iron. The valuable ingredients also include phosphorus, manganese, sodium, potassium and calcium.
| Calories and nutrients (per 100g) | ||
| kilocalories/kilojoules | 139 kcal/ 584 kj | |
| protein | 19,10 g | |
| carbohydrates | 5,00 g | |
| Fett | 4,70 g | |
| Water | 69,50 g | |
| fiber | 0,00 g | |
| Vitamin A | 12800 µg | |
| Vitamin B5 | 7160 µg | |
intolerances
The occasional consumption of liver is harmless for healthy people. The guideline is two to three liver dishes per month. In the case of diagnosed iron storage diseases, liver dishes are generally not recommended, since the body cannot process the iron supplements. Liver should also be avoided as a food for gout diseases, as it contains the purine that promotes gout.
Excessive uric acid levels promote chronic inflammation in the body. The excess is deposited in the joints and leads to painful inflammation of the synovial membranes. The accumulation of excess uric acid can also affect the kidneys and lead to the formation of kidney stones , which are also painful . Liver is not recommended for people with high cholesterol levels, as it contains a lot of cholesterol (555 mg per 100 g).
Shopping and kitchen tips
Liver is not an everyday product and therefore the following applies: the butcher you trust supplies the best liver. Freshness, quality and origin must be ensured, as must immediate preparation in the home kitchen. Fresh goods have a beautiful shine, no discolouration and no unpleasant smell.
The liver is placed in milk for short-term storage in the refrigerator at home. All tendons and membranes are carefully removed before immediate further processing. Deep-frozen goods are slowly thawed in the refrigerator and must also be processed immediately. Fresh liver can be frozen and stored at -18 degrees Celsius. Both flavor and healthy ingredients are slightly compromised when frozen.
preparation tips
Large livers are portioned before frying or braising. The roasting or braising time is short because the delicate product can quickly become tough. Seasoning with pepper and salt is done just before serving. Liver goes well with strong herbs such as thyme and marjoram , onions , garlic , apples , mushrooms and tomatoes . If the liver is fried in clarified butter, it unfolds its most beautiful aromas.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.