Uncover the health benefits and risks of eating offal & bull; hello healthy

Among the rising trends in healthy eating and all-green eating, many people have spontaneously reacted with displeasure to the idea of ​​eating offal - and for different reasons.

In the wild, most carnivorous animals will rip off the livers and kidneys first after killing their prey, then end their eating hours with flesh and muscles. There's a reason behind this, which most people don't know: offal (especially liver) is a natural multivitamin. Organs offer some of the densest sources of nutrients such as B vitamins, iron, phosphorus, copper and magnesium, and are fortified with the most important fat-soluble vitamins: A, D, E, and K.

With processed meat products - like sausage, ham, or corned beef - you don't know what you're eating. Not only are processed meat given additional coloring, but unsecured sausage and corned beef products can contain all kinds of animal parts, such as bones and tails. Meat that goes through a complicated production process can also be mixed with saturated fat, salt, sugar and other preservatives to enrich the taste and make it look like real meat. With offal, you know exactly what you are consuming.

Below, we explore more about the health benefits and risks of various kinds of offal.

Chicken ati

Why should you eat chicken liver?

One serving (1 ounce) of cooked chicken liver contains 45 kcal and only 1 gram of fat, 15 mg of sodium, and contains no carbohydrates at all. Chicken liver contains a fair amount of protein: 7 grams per serving. In addition, 1 ounce of chicken liver is enriched by 130% of the recommended daily allowance for vitamin A. Vitamin A promotes good vision; Vitamin A can also help reduce the effects of macular degeneration (decreased visual acuity) and fight the potential for cataracts and other vision disorders. Vitamin A also contributes to skin health, digestion, and immunity.

You'll also get about 120 percent of the recommended daily intake of vitamin B-12 in 1 ounce of chicken liver. Deficiency of vitamin B-12 can cause pernicious anemia. Getting enough vitamin B-12 can help your body produce new red blood cells. Boosts energy and mental function, and fights Alzheimer's.

In one ounce of chicken liver, you also find 60% of the recommended daily intake of folic acid, aka vitamin B-9. Folic acid is especially important for women who are pregnant or who are planning a pregnancy because this fatty acid can help reduce the chances of birth defects or developmental problems in the baby.

Risks of eating chicken liver

In the same serving size, chicken liver also contains 180 mg of cholesterol - more than half of the general recommended intake. Also, if you intend to cook chicken liver, you must take into account the calories and fat in the added oil when determining the total nutrients in your portion of chicken liver.

Too much vitamin A can harm the body as well as a developing baby. So, pregnant women and those who are planning should really pay attention to the portion of chicken liver in their daily diet - also avoid taking vitamin A supplements.

The elderly should avoid eating chicken liver altogether if they are taking vitamin A supplements, or limit the portion to one time a week. In older people, excess vitamin A can weaken the bones, which can lead to fractures.

Chicken gizzard

Why should you eat chicken gizzard?

One serving (100 grams / 3.5 ounces) of chicken gizzard contains 2.68 grams of total fat, 78 mg sodium, 107 kcal, and less than 1 gram of saturated fat. If you are looking for an alternative to a low-fat but high protein diet, chicken gizzard is a healthier option than chunks of chicken or pork. A diet low in saturated fat and cholesterol can reduce the risk of heart disease, stroke, and some cancers.

Chicken gizzard is rich in protein. Protein is needed for energy production, as well as helping to strengthen muscle cells and tissues. For per 9 kg of your body weight, it is recommended that you meet 8 grams of protein intake. A serving (100 grams) of chicken gizzard provides 30.39 grams of protein to support the fulfillment of your protein intake.

Per 100 grams of chicken gizzard contains 4 milligrams of iron and 4.42 milligrams of zinc. Women need 16 mg of iron and 8 mg of zinc, while men need 8 mg of iron and 11 mg of zinc, every day. Iron is needed to support cell breakdown, make hemoglobin and transport oxygen throughout the body. Zinc is needed by the body to encourage the body's immune work and accelerate the wound healing process.

In a serving of chicken gizzard (100 grams), you will also get: 4 mg of niacin or vitamin B-2 (a total of 16 mg per day for men and 14 grams for adult women, 18 mg for pregnant women, and 17 mg for nursing mothers - per day); 0.262 mg riboflavin (total 1.3 mg for men, 1.1 mg for adult women, 1.4 grams for pregnant women, and 1.6 mg for breastfeeding women - per day); and 1.04 micrograms of vitamin B12 from the total daily recommended amount of 2.04 mcg.

Vitamin B12 is essential for good immune system and neurological function. Niacin helps you maintain healthy hair, skin, liver and eyes while also boosting your immunity. Riboflavin, a natural antioxidant, can protect the body from free radical damage that you get from the digestion of food in the body. Apart from that, Riboflavin also helps you maintain healthy hair, skin, eyes and liver.

Risks of eating chicken gizzard

With the same portion, chicken gizzard contains 370 milligrams of cholesterol, which is more than the normal limit of 300 milligrams per day recommended by the American Heart Association. For adults with a history of heart disease, the recommended cholesterol intake is 200 mg per day.

Cow intestines and tripe

Why should I eat tripe?

One serving of beef intestine (100 grams) contains 1.6 milligrams of zinc, 96 calories, 13.64 grams of protein, and approximately 4 grams of total fat (only 1.5 grams of saturated fat). The daily limit of saturated fat per day for adult men is 30 and 20 grams for adult women.

100 grams of intestine contains 1.57 mg of vitamin B-12, meeting nearly 65% ​​of the daily recommended rate for adults, less than the 60% limit for pregnant women, and 56% of the recommended RDA for breastfeeding mothers. Vitamin B12 is essential for good immune system and neurological function. Niacin helps you maintain healthy hair, skin, liver and eyes while also boosting immunity. In addition, B-12 helps the body better adapt to stress, and it also aids in DNA production and prevents anemia.

From 100 grams of beef intestines, you will get 72 grams of phosphorus, 10 percent more than the recommended daily RDA. Phosphorus is found in bones and teeth because this mineral is important for the production and health of bones-teeth. Phosphorus also helps the body break down fats and carbohydrates, and aids in protein production and repair of cells and tissues. You also need phosphorus to sharpen your sense of taste and smell.

Risks of eating tripe

In the same portion, beef intestines also contain 138 mg of cholesterol - 46-69 percent more than the recommended daily limit for cholesterol intake by the American Heart Association.

Beef liver

Why should you eat beef liver?

In 3 ounces of beef liver contains 60 micrograms of vitamin B-12, while veal liver (veal) d 72 mcg of vitamin B-12 per 3 ounces. This value provides enough vitamin B-12 intake for the body to exceed the RDA limit of 2.4 micrograms of vitamin B-12 per day.

You only need 0.9 mg of copper through your daily diet. If you eat 3 ounces of beef liver, you'll get 12 mg of copper per day. Copper is an important supporting component of a number of enzymes. The body depends on these enzymes to produce energy, metabolize iron, synthesize collagen, and keep the body's nerves healthy. Some copper-dependent enzymes also make antioxidants, which protect cells from free radical damage.

Beef liver is rich in vitamin A - veal liver contains almost more than 60 thousand IU of vitamin A per 3 ounces, while adult beef contains 26,957 IU of vitamin A. If you are deficient in vitamin A, your immune system will weaken. Vitamin A is an important factor in the production of white blood cells.

Risks of eating beef liver

Beef liver can contain pesticide residues in higher concentrations than other parts of beef.

Routine consumption of beef liver more than 100 grams per day can cause copper and vitamin A buildup in the body system to reach dangerous limits. Copper poisoning is rare in healthy adults, but it can lead to liver damage. So, limit your copper intake to a maximum of 10 mg per day. In addition, the vitamin A derivative in beef liver - retinol - can be toxic to the body if it is absorbed by the body in high doses for a short time, or in low but regular doses over the long term. The limit of tolerance for vitamin A intake per day is 10,000 IU.

The main disadvantage of consuming beef liver is the amount of cholesterol it contains. A medium piece of beef liver has 90 percent cholesterol. However, just like cholesterol in seafood and eggs, the cholesterol content in the liver (chicken and beef) is the type that is easy for the body to break down, so it usually won't have a bad effect on bad cholesterol (LDL) levels in the blood, which can clog arteries..

Cholesterol is important for cell formation and some hormones, but the body also produces cholesterol naturally. Excessive cholesterol intake can increase your risk of heart disease and stroke.

Cow brain

Why should you eat beef brains?

Cow brain offers astounding nutritional value, thanks to its healthy fat and protein content. Each 4 ounce of beef brain contains 12.3 grams of protein - one-fifth of the total recommended daily intake for the average 68 kg person, according to Iowa State University Extension. Protein helps the body maintain healthy muscles and also acts as a guardian of the immune system.

Cow brain also contains DHA, a type of omega-3 fatty acid. Omega-3 fatty acids work to lower your risk of heart disease, as well as promote healthy brain function. Every 4 ounces of beef brain contains 1 gram of DHA.

Apart from that, beef brain also acts as a good source of selenium and copper. As an antioxidant, selenium maintains body tissues to stay healthy by preventing potential free radical damage. Just like copper, selenium also contributes to optimal immune system function. Per 4 ounces of beef brain contains 324 micrograms of copper and 24 micrograms of selenium. These two numbers meet up to 44 percent of the recommended daily allowance for selenium, and 36 percent of your daily intake for copper.

Cow brain also contains a number of important vitamins, such as vitamins B-5 and B-12. Vitamin B-5 from your diet supports your body's metabolism, helps you convert food into energy and also plays a role in hormone production. Vitamin B-12 helps you synthesize DNA, contributes to the health of the nervous system and supports the development of new red blood cells. One serving of beef brain contains 2.3 mg of vitamin B-5 (pantothenic acid) - meeting 46 percent of your daily B-5 nutritional intake. Cow brain also provides 11 mcg of vitamin B-12 - which is more than enough for your daily nutritional needs.

Risks of eating beef brains

Although beef brain is rich in good nutrition, this offal which is commonly found in padang and soup dishes also carries some serious health risks. High cholesterol cow brain: 3.401 milligrams of cholesterol per serving - 10 times more than the recommended daily RDA. Excess cholesterol levels from your diet can increase the level of bad cholesterol (LDL) in the blood, especially in those who are sensitive to dietary cholesterol.

Cow brains contaminated with the bovine spongiform encephalitis virus pose serious health risks, causing Creutzfeldt-Jakob disease - known as "mad cow" - a deadly neurodegenerative disorder.

After weighing all the benefits and risks, are you interested in including a variety of offal in your healthy diet? The key is: limit portions and cook until thoroughly cooked to avoid harmful bacteria.