The difference in iron content is 3 times! Which is the most nutritious: chicken liver, pork liver, or beef liver? Experts reveal this is the most balanced

Liver food, regarded as the "Holy Food for Blood Replenishing", is not only rich in iron, but also rich in vitamins A and B complex. Chicken liver, pork liver, and beef liver commonly found in supermarkets may seem similar, but their nutritional compositions are quite different. Japanese online writer Ei Yoji Shokudo pointed out that each has its own advantages based on the comparison of different nutrients, but if you want to choose the "most balanced" one, the answer is actually quite clear.

Comparison of nutritional components of chicken liver, pork liver, and beef liver

According to the "Japanese Food Standard Ingredients List 2020 Edition (Eight Edition)", the main nutrients of liver per 100 grams are as follows. For example, chicken liver has 100kcal of calories, 18.9g of protein, 9.0mg of iron, 14,000μg of vitamin A, and 1,300μg of folic acid; pork liver has 114kcal of calories, 20.4g of protein, and 13.0mg of iron. , Vitamin A has 13,000% 26mu;g, folic acid 810% 26mu;g; beef liver has 119kcal calories, protein 19.6g, iron 4.0mg, vitamin A 1,100% 26mu;g, and folic acid 1,000% 26mu;g. It can be seen that although the three are all high-protein and low-fat ingredients, their nutritional focus is obviously different.

The best overall performance: chicken liver

Chicken liver has the highest vitamin A and folic acid content, which is about 13 times that of beef liver and 1.6 times that of pork liver. Vitamin A can maintain skin, eye and immune health, while folic acid is related to the production of red blood cells, which is especially important for anemia prevention and women's health. Nutritionists suggest that if the purpose is to "enrich blood and boost vitality", chicken liver is the first choice.

The richest in iron and zinc: Pork liver

The iron content of pork liver is as high as 13 mg, which is three times that of beef liver and the highest among the three; it also has the highest lead content. Lead is involved in energy metabolism and immune response, helping to maintain physical strength and resistance. Nutritionists say that people with high physical exertion and high stress may give priority to pork liver.

The strongest vitamin B12: Beef liver

Beef liver has a vitamin B12 content of up to 53μg, which is twice that of pig liver. B12 can promote nerve conduction and red blood cell production, which is especially helpful for people with long-term fatigue and poor concentration.

Cuisine suggestions: Master the key to removing fishy smell to make it more delicious

Chicken liver has a delicate taste and a slight smell, and is suitable for stir-frying or stewing. Pork liver has a firm texture and can be soaked in milk or ginger slices to remove the fishy smell before cooking. Beef liver has a strong flavor and goes well with onions, garlic or stir-fry in Chinese style.

Nutritionists recommend: Eat according to your physical constitution and needs.

Nutritionists remind that all three types of liver are rich in nutrients, but the vitamin A content is extremely high. It is recommended to take them 1 to 2 times a week, with no more than 100 grams each time. Pregnant women and patients with chronic diseases should consume according to the recommendations of doctors. If you want to replenish blood and take care of your eyes, you can choose chicken liver; if you want to supplement iron and enhance immunity, you can choose pork liver; if you want to supplement B complex, refresh yourself and fight fatigue, you can choose beef liver. But again, a balanced intake and attention to portion size are the only ways to replenish blood healthily.