8 Amazing Benefits of Mutton Liver

Mutton Liver Benefits

Mutton liver, often overlooked in favor of more mainstream cuts of meat, is a nutritional powerhouse packed with essential vitamins and minerals. Consuming mutton liver can have significant benefits for your overall health.

In this blog, we’ll explore mutton liver benefits, its nutrient profile, and risks involved in its excessive consumption.

Nutritional Value 

Here is the nutritional value of cooked mutton liver per 100 grams:

• Energy: 238 kcal
• Protein: 25.5 g
• Total lipid (fat): 12.6 g
• Carbohydrate: 3.7 g
• Fiber: 0 g
• Iron: 10.2 mg (56.6% Daily Value (DV))
• Phosphorus: 427 mg (34% DV)
• Potassium: 352.0 mg (7% DV)
• Zinc: 5.6 mg (51% DV)
• Copper: 9.8 mg (1088% DV)
• Manganese: 0.6 mg (26% DV)
• Selenium: 116 mcg (211% DV)
• Vitamin C: 13 mg (14% DV)
• Thiamin: 0.35 mg (29% DV)
• Riboflavin: 4.6 mg (354% DV)
• Niacin: 16.7 mg (100% DV)
• Vitamin B-6: 0.95 mg (73% DV)
• Folate: 400 mcg (100% DV)
• Vitamin B-12: 85.7mcg (3571% DV)
• Vitamin A: 7780 mcg (864% DV)

It is to be noted that it is the nutritional value of lamb liver, which should be quite similar to mutton liver or may have some nutrients lower in quantity because of younger age.

Health Benefits 

Packed with protein, essential vitamins and minerals, mutton liver offers a number of health benefits. Mutton liver benefits for health are as follows:

1. Rich Source of Essential Vitamins

Mutton liver is a nutrient-dense food, particularly rich in vitamins that are crucial for maintaining various bodily functions. According to the National Institutes of Health (NIH):

• Vitamin A is a fat-soluble vitamin vital for normal vision, immune function, reproduction, and growth and development.Vitamin A also helps your heart, lungs, and other organs work properly.
• Vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.
• Folate is important for DNA synthesis and other genetic material, cell division, proper fetal development during pregnancy. Folic acid, a form of folate is used in fortified foods and most dietary supplements.

2. High in Iron

Iron is an essential mineral that helps in the production of hemoglobin, a protein in red blood cells which carries oxygen from the lungs to all parts of the body and iron deficiency is a common nutritional deficiency, particularly among women and children.

100 grams of mutton liver offers 10.2 mg of iron,making you fill more than 56% of the daily value of iron.

Mutton liver is exceptionally rich in heme iron, the type of iron that is most easily absorbed by the body. This makes it an excellent dietary choice for preventing and treating anemia.

3. Packed with Protein

Protein is an essential macronutrient needed for muscle growth, repair, and overall body function.

According to the USDA, 100 grams of mutton liver provides approximately 25.5 grams of high-quality protein.

This makes mutton liver an excellent protein source for those looking to build or maintain muscle mass, as well as for individuals who need to meet higher protein requirements.

4. May Boost Immune System

Mutton liver is loaded with zinc vitamin A, essential nutrients that plays a significant role in immune function.

Vitamin A deficiency is associated with increased susceptibility to infections, altered immune responses, and impairment in the ability of epithelial tissue to act as a barrier to pathogens.

Zinc deficiency adversely affects immune function by impairing the formation, activation, and maturation of lymphocytes.

Regular consumption of mutton liver can help keep your immune system strong and effective.

5. May Improve Cognitive Function 

Vitamin B12 and iron, both found in high amounts in mutton liver and are crucial for maintaining healthy brain function.

Vitamin B12 supports the production of neurotransmitters, which are chemicals that transmit signals in the brain.

Vitamin B12 deficiency is linked to impaired cognition and memory along with a sensation of tingling and numbness, an outcome of poor myelination.

Iron ensures that the brain receives adequate oxygen, which is essential for cognitive functions such as memory and concentration.

In observational studies anaemia and iron deficiency are found to be associated with cognitive deficits, suggesting that iron supplementation may improve cognitive function.

Additionally, the high levels of vitamin B12 in mutton liver can help prevent cognitive decline and support overall mental health.

6. May Promote Healthy Skin

Healthy skin starts from within, and mutton liver can contribute to glowing skin. The high vitamin A content in mutton liver promotes healthy skin by supporting cell growth and repair.

A study found that taking medium-high doses of oral vitamin A along with using topical retinoic acid (a vitamin A derivative) gel was found to be more effective in improving skin aging than using the topical treatment alone in people with moderate to severe skin aging.

What’s more, have one or two servings to mutton liver ina week, to healthier and younger complexion.

7. May Strengthen Bones and Teeth

Mutton liver contains a significant amount of phosphorus, a mineral that, along with calcium, is vital for maintaining strong bones and teeth.

Phosphorus along with hydrogen and oxygen play an important role in biomineralisation, which includes formation and regulation of bones and teeth.

Additionally, the vitamin D found in mutton liver enhances calcium absorption, further supporting bone health.

8. May Provide Increased Energy Levels

Feeling sluggish or fatigued? Mutton liver might be the answer. Its high vitamin B content, particularly B12 and riboflavin (B2), plays a key role in energy production. These vitamins help convert the food you eat into usable energy.

Vitamin B2 supports the conversion of food into ATP and aids in the metabolism of fats, proteins, and carbohydrates.

And vitamin B-12 supports energy metabolism by aiding in the conversion of fatty acids and amino acids into energy.

Why wait, incorporating mutton liver into your diet can effectively combat fatigue and enhance overall vitality.

Incorporating Mutton Liver into Your Diet

While mutton liver offers numerous health benefits, it’s essential to enjoy it in moderation and as part of a balanced diet. Here are some delicious ways to incorporate mutton liver into your meals:

• Stir-fried Liver: Cook with onions, garlic, and your favorite spices for a quick and nutritious dish.
• Liver Pâté: Blend mutton liver with butter, herbs, and spices for a creamy spread on toast or crackers.
• Liver Curry: Prepare a flavorful curry with mutton liver, coconut milk, and aromatic spices.

Who Should Not Eat Mutton Liver?

While mutton liver benefits are numerous both nutritionally and physically, there are certain individuals who should avoid or limit their consumption due to specific health concerns. Here are some groups of people who should be cautious about eating mutton liver:

Individuals with Iron Overload Disorders: Mutton liver is exceptionally high in iron, and consuming it in large amounts can contribute to iron overload in the body.

Pregnant Women: While moderate consumption of mutton liver can provide essential nutrients like vitamin A and iron during pregnancy, excessive intake of vitamin A from animal sources, including liver, may increase the risk of birth defects.

Individuals with Hyperlipidemia: Mutton liver is relatively high in cholesterol, and consuming it regularly may raise blood cholesterol levels, especially in individuals with hyperlipidemia (high cholesterol).

Those with Gout: Mutton liver contains purines, which are substances that can be broken down into uric acid in the body. Excessive consumption of purine-rich foods like organ meats may increase uric acid levels and worsen the symptoms of gout, a type of arthritis caused by the accumulation of uric acid crystals in the joints.

Individuals with Kidney Disease: Mutton liver is high in protein and purines, which can put extra strain on the kidneys and may worsen kidney function in people with chronic kidney disease (CKD). People with CKD should follow a kidney-friendly diet that limits protein and purine intake, making mutton liver consumption unsuitable for them.

It’s essential to consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions or dietary restrictions.

Drawbacks

While nutritious, there are very limited or no studies on the health benefits of mutton liver. All the benefits provided above are based on the nutrients present in it. Animal and clinical studies are needed to find the health benefits of mutton liver.

Final Thoughts 

Although mutton liver may not be the most visually appealing meat cut, its nutritional advantages cannot be denied.

Mutton liver benefits are aplenty ranging from rich in protein, vitamins and minerals and supports various bodily functions like formation of muscles, strengthens the immune system, improves brain function, and heart health.

Mutton liver is a tasty and nourishing addition to any diet, whether it is grilled, sautéed, or added to stews and curries.

So why not reap mutton liver benefits by taking advantage of this nutrient-dense superfood?

You may also consider looking into

A List of Dry Fruits: 8 Types of Nutritional Bounties
8 Poses of Yoga for Stress Management with pdf
7 Amazing Dried Strawberry Benefits

References:

1. U.S. Department of Agriculture FoodData Central
2. National Institutes of Health (NIH) Office of Dietary Supplements on Vitamin A, Vitamin B12, Folate and  Iron.
3. National Institutes of Health (NIH) Office of Dietary Supplements on Immune function.
4. Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus. 2020 Feb 13;12(2):e6976. doi: 10.7759/cureus.6976. PMID: 32206454; PMCID: PMC7077099.
5. Falkingham, M., Abdelhamid, A., Curtis, P. et al. The effects of oral iron supplementation on cognition in older children and adults: a systematic review and meta-analysis. Nutr J 9, 4 (2010). https://doi.org/10.1186/1475-2891-9-4. Used under CC BY 2.0.
6. Milani, M.; Colombo, F., on behalf of the To-Re Trial Study Group. Skin Anti-Aging Effect of Oral Vitamin A Supplementation in Combination with Topical Retinoic Acid Treatment in Comparison with Topical Treatment Alone: A Randomized, Prospective, Assessor-Blinded, Parallel Trial. Cosmetics 2023, 10, 144. https://doi.org/10.3390/cosmetics10050144. Used under CC BY 4.0.
7. DOI: 10.1039/C9TB02011J (Review Article) J. Mater. Chem. B, 2019, 7, 7460-7470. Used under CC BY 3.0.
8. Tardy, A.-L.; Pouteau, E.; Marquez, D.; Yilmaz, C.; Scholey, A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients 2020, 12, 228. https://doi.org/10.3390/nu12010228. Used under CC BY 4.0.