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Among the trends of eating healthy and green all over the rise, many people spontaneously issued unpleasant reactions to the idea of eating innards - and for different reasons.
In the wild, most carnivorous animals will tear the liver and kidneys first after killing their prey, then after ending the hours of eating with meat and muscle. There is a reason behind this, which many don't know: innards (especially the liver) are natural multivitamins. The organ offers some of the densest sources of nutrients such as B vitamins, iron, phosphorus, copper and magnesium, and is enriched with the most important fat-soluble vitamins: A, D, E, and K.
With process meat products - like sausages, ham or corned beef - you don't know what you are consuming. Not only process meat is given additional coloring, but sausage and corned beef products that are not guaranteed quality can contain all kinds of animal parts, such as bones and tails. Meat through a complicated production process can also be mixed with saturated fat, salt, sugar, and other preservatives to enrich the flavor and make it look similar to real meat. With offal, you know exactly what you consume.
Below, we explore more about the health benefits and risks of various kinds of offal.
Ati chicken
Why should you eat chicken liver?
One serving (1 ounce) of cooked chicken contains 45 kcal and only 1 gram of fat, 15 mg of sodium, and does not contain carbohydrates at all. Ati chicken contains enough protein: 7 grams per serving. In addition, in 1 ounce of chicken liver enriched by 130% of the daily Nutrition Adequacy Rate (RDA) recommended for vitamin A. Vitamin A promotes good vision; Vitamin A can also help reduce the effects of macular degeneration (decreased visual acuity) and fight the potential of cataracts and other visual disturbances, Vitamin A also contributes to skin health, digestion and immunity.
You will also get around 120 percent of the recommended daily intake of vitamin B-12 in 1 ounce of chicken liver. Vitamin B-12 deficiency can cause pernicious anemia. Adequate intake of vitamin B-12 can help the body produce new red blood cells. Increase energy and mental function, and fight Alzheimer's.
In one ounce of chicken liver, you also find 60% of the recommended daily intake of folic acid, aka vitamin B-9. Folic acid is especially important for pregnant women or those who are planning a pregnancy because these fatty acids can help reduce the chances of birth defects or developmental disorders in infants.
Risk of eating chicken liver
In the same portion size, chicken liver also contains 180 mg of cholesterol - more than half the recommended intake in general. In addition, if you intend to cook chicken liver, you must take into account the calories and fat in oil added when determining the total nutrition in the portion of your chicken liver.
Too much vitamin A can harm the body and also the developing baby. So, pregnant women and those who are planning to really pay attention to the portion of chicken liver in their daily diet - also avoid taking vitamin A supplements.
The elderly must avoid consuming chicken ati at all if they are taking vitamin A supplements, or limit the serving to once a week. In older people, excess vitamin A can weaken bones, which can cause fractures.
Chicken gizzard
Why should you eat chicken gizzard?
One serving (100 grams / 3.5 ounces) of chicken gizzard contains 2.68 grams of total fat, 78 mg of sodium, 107 kcal, and less than 1 gram of saturated fat. If you are looking for an alternative ingredient that is low in mother's milk but still high in protein, chicken gizzard is a healthier choice than a piece of chicken or pork. A diet low in saturated fat and cholesterol can reduce the risk of heart disease, stroke, and certain types of cancer.
Chicken ampela is rich in protein. Protein is needed for energy production, while also helping to strengthen muscle cells and tissues. For your 9 kg body weight, you are recommended to fulfill 8 grams of protein intake. A serving (100 grams) of chicken gizzard provides 30.39 grams of protein to support the fulfillment of your protein intake.
Per 100 grams of chicken gizzard contains 4 milligrams of iron and 4.42 milligrams of zinc. Women need 16 mg of iron and 8 mg of zinc, while men need 8 mg of iron and 11 mg of zinc, every day. Iron is needed to support cell breakdown, make hemoglobin and transport oxygen throughout the body. Zinc is needed by the body to boost the body's immune work, and accelerate the process of wound healing.
In a portion of chicken gizzard (100 grams), you will also get: 4 mg niacin or vitamin B-2 (total 16 mg per day for men and 14 grams for adult women, 18 mg for pregnant women, and 17 mg for nursing mothers - per day); 0.262 mg riboflavin (total 1.3 mg for men, 1.1 mg for adult women, 1.4 grams for pregnant women, and 1.6 mg for nursing mothers - per day); and 1.04 micrograms of vitamin B12 from the total daily recommendation of 2.04 mcg.
Vitamin B12 is important for the immune system and good neurological function. Niacin helps you maintain healthy hair, skin, liver and eyes while also increasing immunity. Riboflavin, a natural antioxidant, can protect the body from damage caused by free radicals that you get from the digestion of food in the body. In addition, Riboflavin also helps you maintain healthy hair, skin, eyes and heart.
The risk of eating chicken gizzard
For the same portion, chicken gizzard contains 370 milligrams of cholesterol, accounting for exceeding the normal limit of 300 milligrams per day recommended by the American Heart Association. For adults with a history of heart disease, recommended cholesterol intake is 200 mg per day.
Intestine and tripe cow
Why should you eat tripe?
One serving of beef intestine (100 grams) contains 1.6 milligrams of zinc, 96 calories, 13.64 grams of protein, and approximately 4 grams of total fat (only 1.5 grams in the form of saturated fat). The daily limit of saturated fat per day for adult men is 30 and 20 grams for adult women.
In 100 grams of intestine it contains 1.57 mg of vitamin B-12, fulfills nearly 65% of the daily recommended number for adults, is less than 60% of the limit for pregnant women, and 56% of AKG recommendations for nursing mothers. Vitamin B12 is important for the immune system and good neurological function. Niacin helps you maintain healthy hair, skin, liver and eyes while also increasing immunity. In addition, B-12 helps the body adapt better to stress, and also helps produce DNA and prevent anemia.
From 100 grams of cow intestine, you will get 72 grams of phosphorus, 10 percent more than the daily AKG recommendation. Phosphorus is abundant in bones and teeth because this mineral is important for the production and health of the teeth. Phosphorus also helps the body break down fats and carbohydrates, and helps produce protein and improve cells and tissues. You also need phosphorus to sharpen your sense of taste and smell.
Risk of eating tripe
In the same portion, cow intestines also contain 138 mg of cholesterol - 46-69 percent more than the recommended daily limit for cholesterol intake by the American Heart Association.
Beef liver
Why should you eat beef liver?
In 3 ounces beef liver contains 60 micrograms of vitamin B-12, while veal liver is 72 mcg of vitamin B-12 per 3 ounces. This value provides a considerable amount of vitamin B-12 for the body beyond the RDA of 2.4 micrograms of vitamin B-12 per day.
You only need 0.9 mg of copper through your daily diet. If you eat 3 ounces of beef liver, you will get 12 mg of copper per day. Copper is an important supporting component of a number of enzymes. The body depends on these enzymes to produce energy, metabolize iron, synthesize collagen, and keep the nerves of the body healthy. Some enzymes that depend on copper also make antioxidants, which protect cells from damage caused by free radicals.
Beef liver is rich in vitamin A - veal liver contains almost more than 60 thousand IU of vitamin A per 3 ounces, while adult cows contain 26,957 IU of vitamin A. If you have vitamin A deficiency, your immune system will weaken. Vitamin A is an important factor in the production of white blood cells.
Risk of eating beef liver
Beef liver can contain pesticide residues in higher concentrations than other parts of beef.
Regular consumption of beef liver more than 100 grams per day can cause a buildup of copper and vitamin A in the body's system to reach dangerous limits. Copper poisoning is rare in healthy adults, but can lead you to liver damage. So, limit your copper intake to a maximum of 10 mg per day. In addition, derivatives of vitamin A in beef liver - retinol - can be toxic to the body if absorbed by the body in high doses in a short time, or in low doses but regularly in the long term. The tolerance limit for vitamin A intake per day is 10,000 IU.
The main disadvantage of consumption of beef liver is the amount of cholesterol it contains. A piece of medium-sized beef liver has 90 percent cholesterol. However, just like cholesterol in seafood and eggs, the cholesterol content in the liver (chicken and beef) is a type that is easy to break down, so it usually won't have a bad effect on the level of bad cholesterol (LDL) in the blood, which can clog arteries .
Cholesterol is important for cell formation and some hormones, but the body also produces cholesterol naturally. Excessive cholesterol intake can increase your risk of heart disease and stroke.
Cow brain
Why should you eat cow brains?
The cow brain offers a nutritional value that is quite astonishing, thanks to the healthy protein and fat content. Every 4 ounces of cow brain contains 12.3 grams of protein - one-fifth of total daily intake is recommended for the average person weighing 68 kg, according to Iowa State University Extention. Protein helps the body maintain muscle health and also acts as a guardian of the immune system.
The cow's brain also contains DHA, one type of omega-3 fatty acid. Omega-3 fatty acids function to reduce your risk of heart disease, while also encouraging healthy brain function. Every 4 ounces of cow's brain contains 1 gram of DHA.
In addition, the cow's brain also acts as a good source of selenium and copper. As an antioxidant, selenium keeps the body's tissues healthy by preventing potential damage from free radicals. Just like copper, selenium also contributes to the optimal functioning of the immune system. Per 4 ounces of cow brain contains 324 micrograms of copper and 24 micrograms of selenium. These two figures meet up to 44 percent of the recommended daily selenium nutritional value, and 36 percent of your daily copper adequacy.
The cow's brain also contains a series of important vitamins, such as vitamins B-5 and B-12. Vitamin B-5 from your food supports the body's metabolism, helps you turn food into energy and also plays a role in hormone production. Vitamin B-12 helps you synthesize DNA, contributes to the health of the nervous system and supports the development of new red blood cells. One serving of cow's brain contains 2.3 mg of vitamin B-5 (pantothenic acid) - fulfills 46 percent of your daily B-5 nutritional value. The cow's brain also provides 11 mg of vitamin B-12 - which is more than enough for your daily nutritional needs.
The risk of eating cow brains
Although cow brains are rich in good nutrition, the innards commonly found in Padang and Soto dishes also carry some serious health risks. Cow brains are high in cholesterol: 3.401 milligrams of cholesterol per portion - 10 times more than the daily recommended RDA limit. Excessive cholesterol levels from your food can increase levels of bad cholesterol (LDL) in the blood, especially in those who are sensitive to food cholesterol.
Cow brains contaminated with the bovine spongiform encephalitis virus can pose a serious health risk, causing Creutzfeldt-Jakob disease - known as "mad cow" - a deadly neurodegenerative disorder.
After weighing all the benefits and risks, are you interested in including various innards in your healthy eating menu? The key is: limit portions and cook until they are thoroughly cooked to avoid harmful bacteria.
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