Liver
Overview
Liver is a highly nutrient-dense organ meat providing exceptionally high amounts of vitamin B12, folate, retinol (vitamin A), heme iron, and choline. These nutrients support one‑carbon metabolism, red blood cell formation, and neurotransmitter-related pathways, making liver a potent “micronutrient booster” when used occasionally rather than daily [1].
Within the BRAIN Diet framework, liver is typically treated as a periodic offal food that can help close nutrient gaps (especially B12, folate, and retinol) while keeping the overall diet plant-forward. Because liver is also a concentrated source of preformed vitamin A, portion size and frequency matter; gentle cooking and thoughtful sourcing help balance nutrient density with practical tolerability [1,2].
Key Nutritional Highlights
- Highest iron among BRAIN Diet meat and organ pages (per 100 g).
- Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
- Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
- Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
- Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
- Processing and cooking method still matter for overall dietary context.
Food Context
Sourcing
- Source from grass-fed/pasture-raised animals when possible for optimal nutrient profile
Preparation
- Moderate consumption due to high vitamin A content (retinol can accumulate)
- Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
- Important for vegan/vegetarian nutrient gap closure, though not suitable for vegetarians
- Organ meats (heart, liver), oily fish (sardines, mackerel), beef are top sources for CoQ10
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 135 kcal | — |
| Protein | 20.4 g | — |
| Total fat | 3.6 g | — |
| Saturated fat | 1.2 g | — |
| Carbohydrates | 3.9 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 4.9 mg | 27.2% |
| Choline | 333.3 mg | 60.6% |
| Folate | 290 µg | 72.5% |
| Vitamin B12 | 59.3 µg | 2470.8% |
| Vitamin A | 4968 µg | 552% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| CoQ10 | Present — quantity not established * | — |
| Creatine | Present — quantity not established * | — |
- * CoQ10: Food-composition surveys report coenzyme Q10 in Liver (e.g. Mattila & Kumpulainen 2001); USDA SR Legacy does not include a CoQ10 field.
- * Creatine: Creatine occurs in Liver muscle/organ tissue; USDA SR Legacy does not report creatine.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
7 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Creatine
Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
References
[1] These nutrients support one‑carbon metabolism, red blood cell formation, and neurotransmitter-related pathways, making liver a potent “micronutrient booster” when used occasionally rather than daily. Latoch & Stasiak 2024. Edible offal as a valuable source of nutrients (review)
[2] Review of the multiple biochemical roles of coenzyme Q10, including functions in mitochondrial electron transport, proton translocation for ATP synthesis, and antioxidant protection in cellular membranes. Crane et al. 2001. Biochemical functions of coenzyme Q10 in mitochondria