Have you ever tried turkey liver? Not so long ago eating liver of any kind was foreign to me. But more recently I’ve been learning about the many health benefits of eating liver and adding it to my diet.
Even though I used to be a vegetarian (glad I moved past that phase), now I know that animal products are the best food for you! I’m a huge fan of incorporating more animal products into your diet such as liver, beef, goat meat, and beef tallow.
Turkey liver, chicken livers, and beef liver are nutritious and delicious food that not many people eat in the United States. Most people opt for more popular cuts of muscle meats like breasts or thighs but the liver is the largest internal organ so why waste it?!
Many people think eating liver is disgusting, but is it really healthy to eat?
Disclaimer: This article is for informational purposes only. This is not medical advice. I am not a doctor. All opinions are my own.
The answer is an absolute yes! In fact, turkey liver is an excellent source of many essential amino acids and nutrients that can benefit your overall health in many ways.
For example, it has low fat content and high protein. It contains so many essential nutrients and minerals that it is basically a natural multivitamin and some people would argue that you don’t need a traditional multivitamin at all if you eat liver.
Sounds pretty great, right?! If you’ve never considered adding turkey liver to your diet, here are just a few reasons why you should consider it:
1) High in Protein
Protein is all the rage these days with carnivore diets becoming more and more mainstream and for good reason. Every cell in your body needs protein because it helps build and repair tissues, as well as produce enzymes and hormones.
It’s also necessary for maintaining muscle mass and healthy body weight. Turkey liver is an excellent source of high-quality protein, with a 3.5-ounce serving providing nearly 20 grams of protein!
If you are trying to get more protein in your diet try one of these 120 grams of protein meal plans.
2) Rich in Iron
Turkey liver is also an excellent source of iron. A 3.5-ounce serving provides nearly 4 milligrams of iron.
Iron is an essential mineral needed for producing red blood cells, which carry oxygen to all the cells in your body. It’s also important for a healthy immune system.
If you have been feeling tired or sluggish, sometimes it could be due to an iron deficiency. Adding turkey liver to your diet is a good idea and could help boost your iron levels and improve your energy and overall well-being.
3) High in Vitamin A
Liver of a turkey is a great source of vitamin A. Vitamin A is important for maintaining healthy skin, vision, and immune function. It’s also necessary to produce collagen, which helps keep your skin and connective tissue strong and healthy.
A 3.5-ounce serving of turkey liver provides more than double the daily recommended intake of vitamin A so instead of taking a vitamin A supplement, you can eat liver instead!
4) Rich in Folate
Turkey liver is a good source of folate, with a 3.5-ounce serving providing more than a third of the daily recommended intake. Folate is the natural form of folic acid. It is vitamin B that has an important role in brain function.
Folate B vitamins can also help reduce your risk of heart disease by breaking down homocysteine, an amino acid that can damage the inner walls of your arteries. Seems like a great reason to eat liver to me!
5) High in Zinc
Turkey liver is high in zinc which is essential for a healthy immune system because it helps your body fight off infection and disease. It’s also needed to produce collagen (which is great for your skin) and metabolize nutrients like carbohydrates, proteins, and fats.
A 3.5-ounce serving provides nearly half the daily values recommended intake of zinc.
6) Rich in Copper
Turkey liver is a good source of copper, with a 3.5-ounce serving providing more than a third of the daily recommended intake of copper.
Copper is necessary for the production of collagen and elastin which is crucial for healthy skin. It helps keep your skin and connective tissue strong and flexible. It’s also essential for the use of iron and the production of energy in the body.
7) High in Selenium
Turkey liver is also an excellent source of selenium. Selenium is a trace mineral that helps produce antioxidant enzymes, which help protect your cells from damage caused by free radicals.
It’s also essential for important functions such as thyroid function and the immune system. A 3.5-ounce serving provides more than three times the daily recommended intake of selenium.
More Considerations When Eating Turkey Liver
It’s important to remember that organ meats are also high in cholesterol and should be consumed in moderation as part of a balanced diet. You know what they say: everything in moderation right?! I won’t be pounding down tons of liver like liver king anytime soon. 😉
Although I don’t necessarily think all cholesterol is bad, one 3.5-ounce serving of turkey liver contains nearly 400 milligrams of cholesterol. Therefore, it’s important to be mindful of your intake if you have high cholesterol or are at risk for heart disease.
The good news is despite its high cholesterol content, turkey liver is some of the most nutrient-dense foods when consumed in moderation as part of a balanced diet.
You can find turkey liver at most grocery stores. Be sure to choose a cage-free turkey that has no added natural flavor or other preservatives. You can buy turkey liver alone or buy a whole turkey that comes with the turkey giblets.
One way to start eating liver is to use it as a topping or add it to your meals in small amounts. It can be sliced, chopped, and sautéed, or used as a topping for sandwiches, salads, and more.
Turkey liver pâté is also a great way to add liver to your diet as a healthy snack. It can be used as a dip or spread on crackers or toast. You could also use a duck recipe and use duck liver for a little change.
If you’re hesitant to try turkey liver because of its strong flavor, you can also try chicken liver. Turkey livers chicken counterparts have a milder taste and are lower in cholesterol. Either way, adding liver to your daily calorie intake is a simple and delicious way to boost your intake of essential nutrients and improve your overall health.
If you still can’t stomach liver you could always take nutritional supplements such as desiccated liver to get the benefits of liver without having to eat it.
Conclusion: Is Turkey Liver Healthy?
Overall, turkey liver is one of the most nutritious foods packed with essential vitamins and nutrients that can benefit your overall health and healthy nutritional levels.
If you’re looking to add an excellent source of protein, iron, vitamin A, folate, zinc, copper, and selenium to your diet, consider giving turkey liver a try! It is one of the most healthy foods you can try. As always talk to your doctor about your diet and activity level, and before starting or stopping any supplements.
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