Chicken Liver: Nutritional Powerhouse or Health Risk?

Chicken liver is a very nutritious food source, especially rich in vitamins and minerals, but there are also notes on consumption because of its high cholesterol content. Below is detailed information about nutrition, calories, protein and vitamins, minerals in 100g of chicken liver, along with the benefits, risks of eating too much and advice from nutritionists.
Nutritional composition in 100g of cooked chicken liver:
Calories:
167 kcal
Protein:
24.5g
Fat:
Total fat: 4.8g
Saturated fat: 1.6g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 0.9g
Cholesterol:
564mg (188% daily requirement)
Carbohydrates:
1.2g
Vitamins:
Vitamin A: 17,097 IU (341% daily requirement)
Vitamin B12: 16.6 µg (277% daily requirement)
Vitamin B2 (Riboflavin): 2.3 mg (136% daily requirement)
Vitamin B3 (Niacin): 13.4 mg (67% daily requirement)
Vitamin B6: 1.1 mg (55% daily requirement)
Folate (Vitamin B9): 588 µg (147% daily requirement)
Vitamin C: 25 mg (42% daily requirement)
Vitamin E: 0.4 mg (2% daily requirement)
Vitamin K: 3.7 µg (5% daily requirement)
Minerals:
Iron: 9 mg (50% daily requirement)
Zinc: 4.0 mg (27% daily requirement)
Phosphorus: 268 mg (27% daily requirement)
Magnesium: 23 mg (6% daily requirement)
Selenium: 59.3 µg (85% daily requirement)
Potassium: 230 mg (7% daily requirement)
Calcium: 11 mg (1% daily requirement)
Sodium: 71 mg (3% daily requirement) daily requirement)
Benefits of eating chicken liver:
Rich in vitamin A:
Chicken liver is one of the richest food sources of vitamin A, which helps support vision, boost the immune system and maintain healthy skin.
Rich source of vitamin B12:
Vitamin B12 in chicken liver supports the production of red blood cells, prevents anemia and maintains nerve function.
Rich in iron:
Chicken liver provides heme iron, a type of iron that is more easily absorbed from animal sources, which helps prevent and treat iron deficiency anemia.
Important source of folate:
Folate (vitamin B9) is important for pregnant women because it helps prevent birth defects in the fetus.
Antioxidants:
Vitamin C and selenium in chicken liver have antioxidant properties, protect cells from damage and support the immune system.
Metabolism support:
The B vitamins in chicken liver help the body convert food into energy, maintain nervous system function and brain health.
Potential risks of eating too much chicken liver:
High cholesterol:
Chicken liver contains very high levels of cholesterol, which can increase blood cholesterol levels and increase the risk of cardiovascular disease if consumed too much, especially in people with high cholesterol or a history of heart disease.
Vitamin A poisoning:
Vitamin A is a fat-soluble vitamin that is easily accumulated in the body if consumed in excess. Eating too much chicken liver can lead to vitamin A poisoning, which is harmful to the liver, bones and nervous system.
Heavy metal accumulation:
The liver is the organ that filters toxins in the animal body, so it can accumulate some heavy metals such as cadmium and arsenic. However, this risk is low if chicken liver is eaten in moderation and from clean food sources.
Iron overdose:
Eating too much iron-rich foods, such as chicken liver, can lead to excess iron in the body, causing health problems such as hemochromatosis (iron overload).
Advice from doctors and nutritionists:
Eat chicken liver in moderation:
Chicken liver is very nutritious, but due to its high cholesterol content and the risk of vitamin A toxicity, experts recommend not eating too much. A small portion (about 50-100g) per week is reasonable to take advantage of the nutritional benefits without facing health risks.
Choose safe food sources:
Buy chicken liver from reputable sources, ensuring quality and food safety to reduce the risk of heavy metal or toxic substance accumulation.
Incorporate in a balanced diet:
Chicken liver can be part of a varied diet that includes a variety of other foods such as vegetables, whole grains and other protein sources. This helps provide adequate nutrition and reduces the risk of poisoning.
Avoid overeating for pregnant women:
Pregnant women should limit their intake of chicken liver to avoid vitamin A poisoning, as too much vitamin A can be harmful to the development of the fetus.
Be careful with people with cardiovascular disease:
People with heart disease or high cholesterol levels should be cautious when eating chicken liver, and should consult a doctor before including chicken liver in their regular menu.
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