Liver is a nutrition powerhouse.

Liver is a nutrition powerhouse.

It’s also rich in cholesterol, regardless of the animal source.

For instance, a 100-gram (3.5 ounce) serving of beef liver contains 396 mg of cholesterol.

This serving also provides 28 grams of protein and is rich in many vitamins and minerals. In fact, it contains more than 600% of the RDI for vitamin A and more than 1,000% of the RDI for vitamin B12 (17).

It also provides 38% of the RDI for iron. What’s more, this is the heme form of iron that is most easily absorbed (18Trusted Source).

In addition, one serving of beef liver contains 426 mg of choline, an important nutrient that helps protect the health of your brain, heart, liver and muscles (19Trusted Source, 20Trusted Source, 21Trusted Source).

Along with whole eggs, liver is actually among the world’s best sources of choline. This is important because most people don’t get enough of this nutrient (20Trusted Source, 22Trusted Source).

BOTTOM LINE:
Liver is packed with vitamin A, vitamin B12, protein and iron. It is also extremely high in choline, which most people don’t get enough of.
4. Shellfish
Shellfish are delicious and nourishing foods.

Some of the most popular types include shrimp, crab, lobster, mussels, oysters, clams and scallops.

Interestingly, shellfish is low in fat yet high in cholesterol.

For example, a 100-gram (3.5 ounce) portion of shrimp contains 195 mg of cholesterol and only 1 gram of fat.

It’s also a great protein source and very high in niacin, vitamin B12 and iron (23).

One serving of most types of shellfish also provides more than 50% of the RDI for selenium, a mineral that reduces inflammation and may decrease the risk of prostate cancer (24Trusted Source, 25Trusted Source).

In addition, shellfish is one of the best sources of iodine, which is crucial for proper brain and thyroid function. Research has shown that many people are at risk of iodine deficiency, particularly women and children (26Trusted Source, 27Trusted Source).

BOTTOM LINE:
Shellfish is a high-protein food that is rich in several nutrients that reduce disease risk, including selenium and iodine.

5. Cod Liver Oil
Cod liver oil delivers amazing health benefits in a concentrated form.

Just one tablespoon has 77 mg of cholesterol. It also contains 270% of the RDI for vitamin A and 338% of the RDI for vitamin D (28).

Cod liver oil is also rich in omega-3 fatty acids, which may reduce the risk of heart disease and have various other benefits (29Trusted Source).

What’s more, some researchers have suggested that vitamin D and omega-3 fats may work together to protect against cancer (30Trusted Source).

Cod liver oil has also been shown to reduce symptoms of rheumatoid arthritis and joint pain (31Trusted Source, 32Trusted Source).

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