Day 23: Liver – a Nutrient Dense Superfood, June 2021

Day 23: Liver – a Nutrient Dense Superfood, June 2021

I’ve been reading through Chris Masterjohn’s Vitamins and Minerals 101 Cliff Notes over the last few days. If you don’t know Chris Masterjohn and you are interested in nutrition – you should check him out. He has an encyclopedic knowledge of nutrients, how they work in our body, and how to get them from using a food-based approach.


One of the things that his cliff notes reminded me of is the amazing nutrient-density of liver and other organ meats. I used to make a big effort to eat liver every week (mostly chicken liver in the form of pate, or by sneaking it into recipes made from mince) but have got very slack recently and haven’t been eating it much.


Liver (and other organ meat) is the most concentrated source of just about every nutrient including essential amino acids, healthy fats, vitamins and minerals.


100g liver (beef, chicken, pork, lamb, turkey or goose) contains an excellent source of all of the following essential nutrients:



Liver is a complete protein containing all the essential amino acids that we must get from food.



*Arachidonic acid AA

*Omega-3 EPA

*Omega-3 DHA



*Vitamin A – it’s the most concentrated source of almost any food

*Vitamin B1

*Vitamin B2

*Vitamin B3

*Vitamin B5

*Vitamin B6

*Vitamin B9

*Vitamin B12






*Iron – the iron found in liver is also very easily absorbed and used by the body



It’s also a good source of the super nutrient Coenzyme Q10.


Another great reason to include liver and organ meats in your diet is that they are much cheaper than other types of meat, so great for anyone on a budget.


In the below table you can see a comparison of 6 types of liver. All values given are for 100g raw liver (one chicken liver weighs around 65-80g). You can see that you do not need to eat a lot of liver to get a rich source of many nutrients. We have highlighted in yellow where 100g of liver contains 50% or more of the RDA of that nutrient


Comparison of Livers


When I received my PreCODE report, and also when I analysed my DNA report from 23andme using Genetic Lifehacks I found I was deficient in vitamin D and B12, and poor at converting plant-based beta-carotene into vitamin A in the form of retinol. Liver is a really good source of both B12 and vitamin A. Just 8g of liver provides the RDA of B12 and eating 100-200g of liver per week provides abundant vitamin A.


It’s quite hard to get hold of organic pate but I like Pyman’s Pate which you can buy from Eversfield Organic. Eversfield Organic are also great for organic, grass-fed meat and organic veg boxes.




Taking in the Good (write down three good things that have happened or that you have noticed)


  • Drinking delicious coffee in Fenwicks cafe earlier today.
  • Having my 8th lesson with my ‘bee buddy’, helping him inspect his three hives and learning all about bees!
  • The peace, quiet and beauty while out walking my dog.


What good things will you remember about today, the only Wednesday 23rd June 2021 we will ever have?


Until tomorrow,


Chloe x


About Me


Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!

I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.

My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.

I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!




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