Nutritionists say animal livers are widely eaten, as they come with great nutritional benefits. Erick Musengimana, a nutritionist at Rwanda Diabetes Association, Kigali, says liver is an extremely nutritious food, and tasty too, if well prepared. BENEFITS Musengimana says it’s high in bioavailable nutrients. This means that it is easily absorbed by the body. He notes that liver is high in vitamin A, a fat-soluble vitamin that’s beneficial to eye and skin health and cellular turnover, among other things. However, Musengimana says it’s important to distinguish between bioavailable vitamin A and provitamin A (such as beta carotene), which is found in plants and acts as a precursor to our internal vitamin A production. “Consuming vitamin A directly is a more reliable way to obtain its benefits, and by adding liver to your diet, this is will be guaranteed,” he adds. Besides, Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, says liver is also high in iron. He notes that iron is important for muscle and brain function, and hemoglobin formation, which makes it crucial in energy production. The liver is also rich in copper, which, according to Bukaba, is an important nutrient that we often don’t hear a lot about, and it contributes to nerve and immune system health. “It also helps produce collagen, the connective tissue responsible for our bone, joint, hair, skin and nail health,” he says. Bukaba adds that liver is also a good source of B vitamins. He says it is especially high in vitamin B12 and folate, explaining that all of the B vitamins are important in helping convert food into energy, which is extremely important for ensuring one feels energetic and vibrant in their daily life. “Folate is also beneficial for cellular growth, making it extremely important for women of childbearing age,” he says. Bukaba further explains that the body depends on vitamin B-12 to make red blood cells and to turn the amino acid homocysteine into the protein-building amino acid methionine. As vitamin B-12 helps make that conversion, he says the levels of homocysteine in the blood go down. This, he says, is important for one’s health because high levels of homocysteine damage the arteries. Bukaba says copper found in liver helps in the process of metabolism. He explains that copper is a functional component of a variety of enzymes. The body depends on these cuproenzymes to produce energy, metabolize iron, synthesize collagen and keep nerves healthy. Adding that some copper-dependent enzymes also make antioxidants, which protect cells from damage caused by free radicals. Apart from vitamin A being essential for night vision, it also plays a variety of other roles, such as synthesizing red blood cells and regulating genes. “Without enough vitamin A, the immune system may weaken because the vitamin is essential for the normal growth of white blood cells. MODERATION MATTERS Private Kamanzi, a nutritionist in Kigali, says like most meats, liver is high in protein and supplies other nutrients, like vitamin B-12. However, it does have some drawbacks that mean it should be consumed in moderation. Exactly how often you eat it is up to you. He says the vitamin A content in beef liver is very high. He explains that as a fat-soluble vitamin, vitamin A accumulates in your own liver and can cause serious health issues at high levels, including dizziness, nausea, headaches, liver damage and for expectant mothers, there can be a risk of birth defects. Kamanzi further notes that high levels of iron can also be seriously toxic, producing nausea, vomiting and diarrhoea, among other symptoms. “The effects of over consuming liver are usually slow or chronic, rather than acute, but one might experience an acute reaction if they overeat beef liver while taking supplements that contain the same range of nutrients,” he notes. Meanwhile, he points out that though liver is low in fats and saturated fats, it’s surprisingly high in cholesterol. For these reasons, Kamanzi advises that eating liver no more than once a week is important, unless one is advised otherwise by their nutritionist depending on what they want to achieve as far as nutrition is concerned. editor@newtimesrwanda.com
