Chicken is one of the most commonly eaten protein，butthe chicken liver is often considered an undesirable part of the bird. Actually, it is a healthy source of many essential minerals and vitamins. It is also rich in protein andunsaturated fat. The benefits of having chicken liver include healthy hair and skin, strong nails and strengthening of your muscles. However, you should consume chicken liver in moderation as it also contains a large amount of cholesterol.
Chicken Liver Nutrition Facts
A single pan-fired serving of about 100g of chicken liver contains 172 calories. More than 100 calories come from protein in the liver. A single serving contains 25.8g of protein, supplying over 40 percent of the dietary reference intake (DRI) for protein. Chicken liver is also a source of all nine essential amino acids and contains many of these in large amounts. A single serving supplies over 50 percent of the requirement for essential amino acids and more than 100 percent for phenylalanine.
A single serving is also a source of phosphorus (63%), copper (50%), zinc (30%) and selenium (+100%) providing a significant percentage of DRI for each. One serving provides more than 100 percent of DRI for vitamin A, four of the B vitamins (Pantothenic acid, folate, riboflavin and B12). In addition, a single serving is also a source of over 50 percent of DRI for vitamin B6, niacin and choline.
The nutrition facts of a raw chicken liver are shown in the following figure.
What Are the Health Benefits of Chicken Liver?
1.Guard Against Anemia
Chicken liver is a source of vitamin B12, an essential nutrient responsible for producing new red blood cells in the body. The iron from chicken liver is readily absorbed by the body and helps in preventing pernicious anemia.
2. Promote Good Eyesight
The chicken liver nutrition also lies in its benefit for eyes.Vitamin A contained in chicken liver exists in the form of alpha, retinol and beta-carotene including lycopene. It can help fightcataracts and other vision disorders as well as reduce the impact of macular degeneration.
3. Support Fertility
Chicken liver contains 560 mcg of folate, which is important for women who are pregnant or planning to get pregnant. It not only promotes fertility but also helps in preventing neural tube defects during the baby’s development.
4. Protect Body Tissues
100 grams of pan fried chicken liver contains 2.3mg riboflavin. It is essential for the growth, repair, development and reproduction of body tissues, which include the skin. Lack of riboflavin in the body is indicated by soreness around your mouth and tongue and cracking of the skin at the corners of the nose and mouth.
5. Fight Stress
Chicken liver contains large amounts of all nine essential amino acids. A single serving of chicken liver supplies more than 100 percent of the daily minimum requirement for phenylalanine. Phenylalanine helps in producing neurotransmitters dopamine and norepinephrine which affect mood and memory.
6. Boost Immune System
Chicken liver is also a great source of many essential minerals. It contains iron, which helps in keeping the immune system in good condition in addition to preventing anemia. Copper, zinc, magnesium and selenium help in reducing your chances of infections and development of diseases due to their antioxidant properties. In addition, chicken liver contains vitamin A, which also boosts your immunity.
7. Keep Teeth and Bones Health
Phosphorus and calcium, two essential minerals in chicken liver nutrition facts, work together to keep your teeth, gums and bones in good condition.
8. Maintain Healthy Skin, Hair and Nails
Chicken liver is an excellent source of protein, which promotes healthy skin, hair and nails. Protein from chicken liver also helps in the strengthening of your muscles. In addition, vitamin A contained in chicken liver also contributes to keeping your skin in top condition.
9. Boost Brain and Nervous System
Chicken liver contains vitamins B12, which is essential for the healthy functioning of your brain and nervous system. B 12 and other B vitamins contained in the liver boost your energy levels and also help in preventing depression, memory problems and insomnia. Chicken liver also contains choline which is intrinsic to cell functioning as well as brain and nerve activity.
10.Other Benefits
Chicken liver contains selenium, which helps to keep the thyroid gland in top condition. In addition, it contains testosterone, which is an important hormone for the overall health of men. Chicken liver is also one of the highest sources of niacin, which helps prevent pellagra. Both niacin and selenium also help in the prevention of cancer.
Precautions for Eating Chicken Liver
Despite the numerous chicken liver nutrition facts and health benefits, it contains a large amount of dietary cholesterol. You should restrict yourself to having it occasionally and in moderation. People with normal LDL cholesterol readings should consume no more than 300 milligrams of cholesterol each day. Consult your doctor if you have been diagnosed with high cholesterol or are currently taking cholesterol-lowering medication before consuming chicken liver on a regular basis. If you are overweight, avoid having chicken liver regularly.
Chicken Liver Recipes
1. Balsamic Chicken Livers
Ingredients
- 450 grams (1lb) chicken liver, cut in half
- ½ cup flour
- 60 grams butter
- 1 teaspoon red chili pepper flakes
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- salt and pepper
Directions
Step 1: Combine the flour and red chili flakes in a plastic bag and add the livers a few pieces at a time. Shake the bag to completely coat the livers.
Step 2: Pan-fry the livers for 2 to 5 minutes on either side and remove them from the pan.
Step 3: Allow the pan to cool slightly. Add the vinegar to cook with the remaining juices in the pan. Add the butter to the pan and mix well.
Step 4: Add the livers to the pan and coat them well in the sauce.
2. Stolen Garlic Chicken Livers
Ingredients
- 230 grams chicken liver
- 3 garlic cloves
- 1 teaspoon lemon juice
- 1 tablespoon olive oil
- ½ teaspoon salt
Directions
Step 1: Dry fry (no oil) the chicken livers in the pan for 2 to 4 minutes until cooked through.
Step 2: Add oil, lemon juice and salt to taste and stir once gently.
Step 3: Serve in a single portion dish and add chopped garlic cloves on top.