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I've been eating too much muscle meat. Will liver 1x per week fix it?

Commented on February 15, 2014
Created February 12, 2014 at 10:19 PM

I did a spectracell test, and I am low in B-vitamins, and folate. I googled the issue, and apparently this is common in those who eat mostly muscle meat and not much offal.

Is beef liver once a week enough to fix the issue? I will eat it more commonly if that's a good idea, but I have heard it's easy to eat too much. I may be able to find other offal to add in if there's no risk of overdose, and I can add more broths. What should I do?

Here's the fuller list of what I'm deficient or low in:

B6  
B12  
Folate  
Pantothenate  
Asparagine  
Choline  
Biotin  
Inositol  
Vitamin A

I eat fermented cod liver oil, beef, fish, chicken, all pastured or wild. I don't eat eggs, and most vegetables, due to gut issues, though I do eat spinach. I eat a lot of berries and sweet potatoes. Am experimenting with adding other vegetables, but I seem to react to a lot.

So my main question is which of these to do:

1. Liver, and how often

2. other offal?

3. Broth?

4. Anything else?

Thanks!

96440612cf0fcf366bf5ad8f776fca84

(19463)

on February 15, 2014
at 03:40 PM

+1, not sure why the downvote - I'd add don't overcook heart as it's a great source of taurine, but heat destroys it, so keep it rare. Also overcooking heart makes it very tough. You might even consider making a beef heart tartar from it instead.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 15, 2014
at 02:51 PM

And I agree, that's why I make broth, not for any "magical" properties some like to claim.

Be157308a0438e382b88d9db4c12ab30

on February 14, 2014
at 09:24 PM

Might as well use them. They do infuse a lot of flavor into just about anything you cook with it. Specially sauces and soups, even Paleo chili.

Medium avatar

(624)

on February 14, 2014
at 09:19 PM

I make broth because it's a delicous and nutritious use of otherwise garbage bones and connective tissue.

Medium avatar

(624)

on February 14, 2014
at 09:17 PM

I believe the main reasons to avoid too much liver is excessive Vit. A and, in the case of beef liver, too much copper. I try to take a zinc supplement with beef liver since I'm under the impression that zinc and copper compete for absorbtion or need to be balanced or something. Chicken liver has less vitamin A and fairly little copper, so you can get away with eating more of it.

Also, to counteract the still excessive vit. A, make sure to take some vit. D. So, when I eat beef liver, I usually have some zinc and a high-dose vit. D with it. Chicken liver I don't worry as much about.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 13, 2014
at 07:38 PM

Yeah it's certainly the tastiest red meat, we have lots of sheep farming in the UK but these livers actually come from NZ

Be157308a0438e382b88d9db4c12ab30

on February 13, 2014
at 07:34 PM

Oh the UK, I see. Unfortunately I live in Miami, FL here in the US so that explains it. Lamb is awesome, not too common over here, which makes me sad since it's my favorite red meat.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 13, 2014
at 06:46 PM

I buy lambs liver from Tesco in England, its a massive supermarket chain across the UK, they have lambs hearts aswell as pork kidneys, its all dead cheap aswell

Be157308a0438e382b88d9db4c12ab30

on February 13, 2014
at 04:15 PM

Where can you get lamb liver? Where I live I've never seen it

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 13, 2014
at 03:26 PM

I find lambs liver a much more palatable way of having liver rather than beef, chicken I don't trust as even 'organic' chickens are fed grains here in the UK so i'm not confident that i'm getting all the micros from it

Be157308a0438e382b88d9db4c12ab30

on February 13, 2014
at 02:57 PM

Yeah I agree on the broth, it's mainly good for flavoring dishes, not a whole lot of nutrition to be had there. The protein in it is mostly gelatin and for that one could just eat pork cracklings, a much tastier way of consuming collagen-rich gelatin than soup-water.

Be157308a0438e382b88d9db4c12ab30

on February 13, 2014
at 02:54 PM

Yes they would, but their flavor is not as pleasant. Avoid kidneys (taste horrible unless prepared right). I can't see how some calf liver thrown in could hurt (use a little less, like 1 part ground liver and 2 parts ground beef to offset the flavor better).

032b342bc20e78d74f3954af570c6258

(50)

on February 13, 2014
at 03:42 AM

Good advice on the heart, I will try that. Will other ground organs work just as well?

032b342bc20e78d74f3954af570c6258

(50)

on February 13, 2014
at 03:38 AM

Ok. Can I eat chicken liver and beef liver once a week? I thought I read too much liver is potentially harmful.

Hardboiling is a good idea. I tried separating yolks and frying them, but it was difficult and I always got stuck with some of the whites. I will test yolk-only.

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5 Answers

0
Eed7dabde3d61910685845e04605267f

on February 13, 2014
at 02:48 PM

What to do? I'd fIgure out what's causing the gut issues and in the mean time strongly considering trying out the suggestions made by others here (after researching more yourself..) Because like Matt said muscle meats are rich in a lot fo those vitamins, eg b12... A question is are you malabsorbing, and if so why...? What are the underlying gut and or other issues that are manifesting in the apparent vitamin deficiencies...?

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 13, 2014
at 01:26 PM

Aside from Vitamin A, those nutrients are all rich in muscle meat. Add in a serving or two of liver per month and you're set. Offal is overhyped otherwise. Broth, hype. There's little nutrition in it than cannot be had from other sources. Muscle meat has sizeable amounts of collagen in it, something often touted as an advantage of broth.

Medium avatar

(624)

on February 14, 2014
at 09:19 PM

I make broth because it's a delicous and nutritious use of otherwise garbage bones and connective tissue.

Be157308a0438e382b88d9db4c12ab30

on February 13, 2014
at 02:57 PM

Yeah I agree on the broth, it's mainly good for flavoring dishes, not a whole lot of nutrition to be had there. The protein in it is mostly gelatin and for that one could just eat pork cracklings, a much tastier way of consuming collagen-rich gelatin than soup-water.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on February 13, 2014
at 12:24 AM

Yes, you have to eat liver. My favorite livers are rabbit and goat, and if you have a farmer who sells rabbits you can pretty much get a load (no one in my meat club eats chicken livers for example, so I get all 32 for myself) for very little money.

Liver will fix most everything for you. Folate intake will not be great, even with chicken, consider string beans or bean sprouts if you can keep them down, adzuki are the lightest of all beans. Sprouts in general are fairly light on your system (I eat alfalfa, broccoli, fenugreek, sunflower), as are chicories, lettuces, corn salad, and beet greens, all good sources.

0
Medium avatar

on February 12, 2014
at 10:54 PM

Chicken liver is a great source of folate (much better than beef liver) if you don't eat much greens. Ever since I cut out most greens I feel a lot better, but I make sure to get some chicken liver each week to help with folate.

Choline is tough to source without eggs but I found a workaround that might help you too. The egg white was the part causing most of the gut issues, and happens to be pretty useless. I still eat some of the white for texture, maybe about 1/8th to 1/3rd of it. I hate to be wasteful but the rest goes in the trash. Try hard-boiling them (not TOO hard now) and treat the whites like a part of the shell. Hardboiled yolk goes really well with sauerkraut. 3 or 4 will provide enough cholene to get you through a few days if you get a little from other sources. I also fry them up after discarding about 65% of the whites, making a mostly-yolk egg fry. Careful because the more undercooked the whites, the less it takes to upset your gut.

I highly recommend doing yolk if your gut handles it. They're sooo nutritious.

032b342bc20e78d74f3954af570c6258

(50)

on February 13, 2014
at 03:38 AM

Ok. Can I eat chicken liver and beef liver once a week? I thought I read too much liver is potentially harmful.

Hardboiling is a good idea. I tried separating yolks and frying them, but it was difficult and I always got stuck with some of the whites. I will test yolk-only.

0
Be157308a0438e382b88d9db4c12ab30

on February 12, 2014
at 10:31 PM

1. Liver, once a week should be fine, calf is milder tasting than beef liver, chicken liver is milder tasting than calf liver.

2. Mix equal weight ground beef heart with equal weight of ground beef.

3. Broth can replace water in your recipes to boost flavor but don't treat is as a main dish.

4. Sardines, carrots, oysters/clams/mussels, leafy greens.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on February 15, 2014
at 03:40 PM

+1, not sure why the downvote - I'd add don't overcook heart as it's a great source of taurine, but heat destroys it, so keep it rare. Also overcooking heart makes it very tough. You might even consider making a beef heart tartar from it instead.

032b342bc20e78d74f3954af570c6258

(50)

on February 13, 2014
at 03:42 AM

Good advice on the heart, I will try that. Will other ground organs work just as well?

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 13, 2014
at 03:26 PM

I find lambs liver a much more palatable way of having liver rather than beef, chicken I don't trust as even 'organic' chickens are fed grains here in the UK so i'm not confident that i'm getting all the micros from it

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