Dr. Bray Links

Friday, October 31, 2014

Liver: nature’s most potent superfood

My grandmother always used to eat liver. I always said "yuck" ... and rejected it. I've seen a lot of evidence of its health benefits and started including it in my mostly vegan diet.
Dr. Chris Kresser: "The chart below lists the micronutrient content of apples, carrots, red meat and beef liver. Note that every nutrient in red meat except for vitamin C surpasses those in apples and carrots, and every nutrient—including vitamin C—in beef liver occurs in exceedingly higher levels in beef liver compared to apple and carrots. In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats. (That said, fruits and vegetables are rich in phytonutrients like flavonoids and polyphenols that aren't found in high concentrations in meats and organ meats, so fresh produce should always be a significant part of your diet.)"

APPLE (100 g)
 CARROTS (100 g)
 RED MEAT (100 g)
 BEEF LIVER (100 g)
3.0 mg
3.3 mg
11.0 mg
11.0 mg
6.0 mg
31.0 mg
140.0 mg
476.0 mg
4.8 mg
6.2 mg
15.0 mg
18.0 mg
139.0 mg
222.0 mg
370.0 mg
380.0 mg
.1 mg
.6 mg
3.3 mg
8.8 mg
.05 mg
.3 mg
4.4 mg
4.0 mg
.04 mg
.08 mg
.18 mg
12.0 mg
Vitamin A
40 IU
53,400 IU
Vitamin D
19 IU
Vitamin E
.37 mg
.11 mg
1.7 mg
.63 mg
Vitamin C
7.0 mg
6.0 mg
27.0 mg
.03 mg
.05 mg
.05 mg
.26 mg
.02 mg
.05 mg
.20 mg
4.19 mg
.10 mg
.60 mg
4.0 mg
16.5 mg
Pantothenic Acid
.11 mg
.19 mg
.42 mg
8.8 mg
Vitamin B6
.03 mg
.10 mg
.07 mg
.73 mg
Folic Acid
8.0 mcg
24.0 mcg
4.0 mcg
145.0 mcg
.42 mcg
2.08 mcg
96.0 mcg
Vitamin B12
1.84 mcg
111.3 mcg
Dr. Terry Wahls: "Eat organ meats once per week"
Dr. Max Gerson: "Take an extra desiccated liver capsule per dose, if it is well tolerated. In total, a patient may take three caps of dessicated liver, three times a day. This would be contraindicated if the patient has gout. If this causes stomach upset, the liver caps can be taken with meals, when the digestive enzymes are taken."
Dr. Natasha Campbell-McBride (GAPS diet): "The best source of minerals is natural good quality food: meats, organ meats in particular, fish, eggs, fermented dairy, fermented or cooked vegetables and fruit. Fresh food provides minerals in an organic form packaged with amino acids and, in the case of animal foods, fat soluble vitamins. Just make sure to buy good quality foods: organically grown and from free-range animals, raised on natural pasture. The GAPS program works at normalizing the gut flora, so it can assist in absorption of minerals, and the GAPS diet provides ample amounts of fat soluble vitamins to process them properly."

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