Is Beef Liver High In Vitamin C?

Beef liver has a modest amount of vitamin C, along with a slew of other essential nutrients. It may not be everyone's favorite food, but incorporating beef liver into your diet or ordering our beef liver supplements is an easy and fuss-free way to boost your vitamin C intake.

 

Article jumplinks:

What is vitamin C?

The role of vitamin C in our health

How much C vitamin do we need?

Vitamin C deficiency

Can you take too much vitamin C?

Bioavailability of vitamin C in beef liver

How much beef liver is safe to eat?

What are the health benefits of beef liver?

Vitamin content of beef liver

 

All About Vitamin C

 

Vitamin C (ascorbic acid) is a water-soluble vitamin that has an important role in keeping our bodies running smoothly. As an essential nutrient, vitamin C cannot be produced by the human body, so we need to obtain it through dietary sources. Luckily, this vitamin is naturally found in abundance in fruits and vegetables.

• The fruits that contain the highest amounts of vitamin C:
• Guava
• Kiwi
• Grapefruit
• Oranges
• Strawberries
• Papaya
• Pineapple
• Mango
• Lemon
• Lime
• The vegetables richest in vitamin C include:
• Red and green bell peppers
• Broccoli
• Brussels sprouts
• Tomatoes
• Cauliflower
• Kale
• Cabbage
• Spinach
• Potatoes
• Parsley
• Grains and legumes that contain modest amounts of vitamin C:
• Wheat
• Oats
• Rice
• Lentils
• Chickpeas
• Organ meats are another moderate source of vitamin C. These include:
• Beef liver
• Chicken liver
• Lamb liver
• Pork liver
• Kidney
• Heart

The discovery of vitamin C can be traced back to the 18th century when sailors suffering from scurvy (a disease caused by severe vitamin C deficiency) were cured by citrus fruits. This led to the eventual identification and isolation of vitamin C as one of the most vital nutrients.

 

Why Is Vitamin C So Important?

 

Vitamin C is an essential micronutrient. We may require only small amounts of it, but it plays a starring role in nearly all vital bodily functions. Here’s why vitamin C is so important for our health:

1. Vitamin C is a potent antioxidant. It neutralizes harmful free radicals that can damage cells and contribute to aging and disease.
2. It boosts immune function by stimulating the production and activity of white blood cells.
3. It facilitates collagen production, which is crucial for healthy skin, bones, and connective tissues.
4. Vitamin C enhances iron absorption from plant-based sources. This makes it indispensable for people on vegan or vegetarian diets.
5. It supports cognitive function and mental well-being by modulating neurotransmitter levels.
6. Vitamin C aids in wound healing by promoting tissue repair and regeneration.
7. It plays a role in regulating blood pressure and maintaining healthy cardiovascular function.
8. Vitamin C contributes to the development and maintenance of healthy teeth and gums.
9. It is required for the biosynthesis of carnitine, a nutrient that plays a key role in energy production.
10. It is involved in the metabolism of cholesterol to bile acids, which aids in the digestion and absorption of fats.
11. It helps in the conversion of the inactive form of folic acid to its active form, crucial for cell division and growth.
12. Vitamin C enhances the bioavailability and effectiveness of certain nutrients such as vitamin E.
13. It supports healthy adrenal gland function and aids in the production of hormones.
14. Vitamin C plays a role in the synthesis of neurotransmitters such as serotonin and norepinephrine, impacting mood regulation.
15. It may reduce the risk of certain cancers by neutralizing carcinogens and inhibiting tumor growth.

How Much Vitamin C Do We Need Every Day?

 

Since our bodies cannot produce vitamin C, we need to obtain enough of it through food and dietary supplements. Here are the recommended daily intakes of vitamin C for different age groups and life stages, as given by the National Institutes of Health (NIH):

Infants up to 12 months	50 mg	Teens 14–18 years (girls)	65 mg
Children 1–3 years	15 mg	Adults (men)	90 mg
Children 4–8 years	25 mg	Adults (women)	75 mg
Children 9–13 years	45 mg	Pregnant women	85 mg
Teens 14–18 years (boys)	75 mg	Breastfeeding women	120 mg

 

If you consistently fail to meet your daily vitamin C requirements, your risk of deficiency and related health issues increases.

 

How Dangerous Are Vitamin C Deficiencies?

 

It is absolutely essential to get enough vitamin C every day. If you lack this essential vitamin for a prolonged time, you may face vitamin C deficiency. 

Here are the symptoms of severe vitamin C deficiency:

• Weakness, fatigue, and lethargy
• Easy bruising and bleeding gums
• Slow wound healing
• Joint and muscle aches
• Dry, rough skin and splitting hair
• Nosebleeds and tooth loss
• Anemia due to impaired iron absorption
• Weakened immune system, increasing susceptibility to infections
• In severe cases, jaundice, fever, and even heart complications

Without adequate vitamin C levels, your body can't perform critical functions properly, leading to a wide range of health consequences. They can range from mild to potentially life-threatening. Some of the major health problems associated with vitamin C deficiency include:

1. Scurvy: the most well-known consequence of severe vitamin C deficiency, characterized by bleeding gums, bruising, tooth loss, and impaired wound healing.
2. Weakened immune system: lack of vitamin C impairs the body's ability to fight off infections, increasing susceptibility to illnesses.
3. Anemia: vitamin C aids in iron absorption, and deficiency can contribute to iron deficiency anemia.
4. Fatigue and weakness: insufficient vitamin C levels cause chronic fatigue, lethargy, and muscle weakness.
5. Skin issues: deficiency can lead to dry, rough skin, easy bruising, and splitting hair and nails. This happens because collagen production in people with a lack of vitamin C is impaired.
6. Cognitive impairment: vitamin C deficiency may affect cognitive abilities and mental well-being.
7. Cardiovascular problems: severe deficiency has been linked to an increased risk of heart disease and stroke.
8. Delayed healing: vitamin C is crucial for proper wound healing. Deficiency can prolong recovery from injuries or surgeries.

Too little vitamin C can have serious ramifications, but you should also be mindful of the potential consequences of overconsumption. 

While vitamin C deficiency can have serious ramifications, you may also experience potential consequences of overconsumption. Just as a lack of this essential nutrient can be detrimental, excessive amounts of vitamin C can also pose risks to your health. In the next section, we'll explore the potential dangers of vitamin C overconsumption and the importance of striking the right balance for optimal well-being.

 

Can You Take Too Much C Vitamin?

 

Vitamin C is a water-soluble vitamin. As such, it doesn’t accumulate in the body like fat-soluble vitamins because any excess amounts are excreted through urine. This makes vitamin C toxicity, or overconsumption, uncommon. At recommended amounts, C vitamin is safe, but if you overconsume, you may experience side effects and potential health issues. 

We’re talking extremely high doses here, above 2,000mg per day. The symptoms of too much vitamin C in your body include: 

• Digestive distress: high doses of vitamin C cause diarrhea, nausea, abdominal cramps, and even vomiting in some cases.
• Kidney stones: excessive vitamin C intake, especially from supplements, may increase the risk of developing kidney stones in susceptible individuals.
• Iron overload: large doses of vitamin C can enhance iron absorption, which can be problematic for people with hereditary hemochromatosis or other iron overload disorders.
• Oxidative stress: vitamin C has antioxidant properties, but paradoxically, very high doses may potentially contribute to oxidative stress where the accumulation of free radicals leads to chronic diseases.
• Nutrient imbalances: overconsumption of vitamin C can interfere with the absorption and metabolism of other essential nutrients, such as vitamin B12, copper, and selenium.
• Allergic reactions: although rare, some people may experience allergic reactions to high doses of vitamin C and show symptoms of flushing, headaches, and rashes.

The risk of adverse effects is higher for those who have certain medical conditions or are taking specific medications that may interact with high doses of vitamin C. Before taking vitamin C supplements, consult with a healthcare professional to ensure a safe and appropriate consumption based on your needs and health status.

One thing doctors often recommend as a healthy addition to a well-rounded diet is beef organ meats. Did you know beef organs are packed with all essential vitamins? Keep reading to find out the benefits of incorporating nutrient-dense beef liver meat into your diet, especially if you want to up your vitamin C intake.

 

How Much Vitamin C Is in Beef Liver?

 

Beef liver contains 1.3mg per 100g (3oz) serving. When cooked, a 100g serving of beef liver provides around 1.9mg of vitamin C. 

These numbers pale in comparison to the vitamin C content in fruits and vegetables, but it's still a noteworthy contribution, especially considering that muscle meats such as beef steaks contain virtually no C vitamin at all. 

While you wouldn't rely on beef liver alone to meet your daily vitamin C needs, its vitamin C content, combined with its overall nutritional excellence, makes beef liver a highly nutritious addition to a balanced, wholesome diet.

With beef liver, you can feel confident that you're getting vitamin C in its most bioavailable form, delivered through nature's optimized, easy-to-absorb system. Boost your vitamin C intake with our beef liver capsules. Our supplements are made from grass-fed beef liver, so you get all the vitamin goodness in a convenient capsule form.

 

 

Bioavailability and Absorption of Vitamin C in Beef Liver

 

The bioavailability of vitamin C determines how much of the nutrient your body can use. In plant-based sources, vitamin C has to be bound to fiber or other compounds for your body to absorb it. The vitamin C in beef liver is found in its natural, unbound form. This means it's readily available for absorption and utilization by the body without any barriers or hindrances.

The nutrient content of beef liver, such as iron and protein, may enhance the absorption and bioavailability of its vitamin C content. These synergistic interactions between nutrients further contribute to the exceptional bioavailability of vitamin C from this nutrient-dense food source.

 

How Much Beef Liver Is Safe to Consume?

 

While beef liver is a nutritional powerhouse, be mindful of portion sizes. Liver contains concentrated levels of iron, copper, and vitamin A. Excessive amounts of these nutrients can lead to liver and brain damage over time and cause severe gastrointestinal issues and even birth defects in pregnant women.

To reap the benefits while avoiding overconsumption, a recommended serving is 85–170 grams (3–6 ounces) of liver per meal, consumed 2-3 times per week. This allows you to take advantage of liver's dense nutrient profile without going overboard on certain nutrients.

For a well-balanced approach, pair your liver portions with plenty of vegetables, healthy fats, and complementary protein sources. This ensures you get a complete array of nutrients while enjoying liver's unique nutritional benefits in moderation.

 

Benefits of Beef Liver

 

Beef liver truly is a nutritional tour de force, brimming with essential vitamins, minerals, high-quality protein, and beneficial fats. By making this nutrient-dense superfood a regular part of your diet, you can reap the following health benefits of beef liver:

• Its rich iron content promotes healthy red blood cell production and prevents anemia.
• The impressive vitamin A levels in beef liver support optimal vision and eye health.
• It's an excellent source of calcium, phosphorus, and vitamin D for maintaining strong bones and teeth.
• Copper and selenium in beef liver aid in energy metabolism and proper thyroid function.
• Antioxidants in beef liver reduce inflammation and protect the body from oxidative stress.
• With choline and omega-3s, beef liver boosts cognitive function and brain health.

With such an exceptional nutritional profile, incorporating delicious beef liver dishes into your meal rotation is a simple way to bolster your overall health and vitality. To make it easy, our free keto recipe book features over 80 mouthwatering recipes showcasing beef liver, organs, and other nutrient-rich cuts. 

 

What Vitamins Are in Beef Liver?

 

Beef liver is packed with a diverse range of highly bioavailable vitamins that require unique pathways for absorption and utilization within the body. This nutrient-dense organ offers an impressive array of water-soluble and fat-soluble vitamins.

Water-soluble vitamins are easily absorbed into the bloodstream and must be replenished regularly as any excess is excreted from the body. According to the U.S. Department of Agriculture, 100 grams (3 ounces) of beef liver contain the following amounts of water-soluble vitamins:

Vitamin B1	0.189mg
Vitamin B2	2.76mg
Vitamin B3	13.2mg
Vitamin B5	7.17mg
Vitamin B6	1.08mg
Vitamin B7	100μg
Vitamin B9	290μg
Vitamin B12	59.3μg
Vitamin C	1.3μg

 

Fat-soluble vitamins require dietary fats for proper absorption into the body. They can then be stored in the body's fatty tissues for later use, which is why they can accumulate if not used. 100 grams of beef liver contains:

Vitamin A	4.97mg
Vitamin D	1.2μg
Vitamin E	0.38μg
Vitamin K	3.1μg

 

When you incorporate beef liver into your regular diet, you ensure that your body receives an abundant supply of both water-soluble and fat-soluble vitamins, so your body can function at its best. 

One Earth Health’s beef liver supplements are an unbeatable choice for an abundant supply of water-soluble and fat-soluble vitamins. Our capsules are made from grass-fed and finished beef liver, naturally packed with essential water-soluble vitamins. They also provide a powerhouse of fat-soluble vitamins all in one convenient, easy-to-take supplement. 

If you’re struggling to get enough vitamins from dietary sources alone, our grass-fed supplements pack an effortless punch.

 

 

One Earth Health’s Beef Liver Supplements

 

Many people want the benefits of liver but don't enjoy its taste or texture. Our grass-fed beef liver supplements offer a convenient alternative. When shopping for supplements, always go for high-quality products using natural, organic ingredients without harmful additives—such as ours.

One Earth Health’s beef liver supplements are made from desiccated (freeze-dried) grass-fed organs. They provide the same concentrated nutritional punch as fresh liver—packed with all the vitamin goodies—but in an easy-to-take capsule form. We source our livers from small family farms in New Zealand that raise cattle sustainably and ethically, so you know you can trust you're getting a premium, additive-free product. 

When starting any new supplement routine, always check in with your healthcare provider first. They can make sure our organ supplements are a good fit for your specific health needs and goals. 

Never settle for mediocre supplements when you can have the best. Invest in your well-being with One Earth Health’s products.

 

Vitamin C FAQ

 

Does cooking liver destroy the vitamin C?

 

When cooking liver, some nutrient loss is inevitable. Interestingly, cooked liver contains slightly more vitamin C than its raw counterpart. A 100g serving of raw beef liver has around 1.3mg of vitamin C. A 100g serving of cooked meat provides about 1.9mg. This slight increase happens because of the shrinkage and moisture loss that occurs during cooking. As the beef liver shrinks, the existing vitamin C becomes more concentrated within a smaller portion size. 

Cooking can also deactivate enzymes such as ascorbate oxidase that normally break down vitamin C in raw tissues. So, by cooking liver, you're not just making it more palatable but unlocking a tiny vitamin C boost too.

 

How much vitamin C prevents scurvy?

 

Even intakes as low as 10mg per day can prevent the onset of full-blown scurvy in most people. Scurvy was once a major threat to sailors on long voyages who didn’t have access to fresh fruits and vegetables rich in vitamin C. Nowadays, meeting the recommended daily intake of 75–90mg of vitamin C for adults is sufficient to prevent scurvy. While beef liver is not considered an excellent source of vitamin C, providing around 1.9mg per 100g cooked serving, it does contribute to overall vitamin C intake. 

 

How much CoQ10 is in beef liver?

 

Beef liver is an amazing internal organ source of CoQ10. A standard 100g portion packs an impressive 2.4mg of CoQ10. That makes this nutrient-dense meat one of the richest dietary sources of CoQ10 you can find. Coenzyme Q10 is a vital nutrient for energy production and antioxidant protection. If you're looking to boost your CoQ10 intake through whole foods, putting beef liver into regular rotation is a smart move.

Many people can’t handle the taste or texture (or both) of beef liver. With our grass-fed beef liver capsules, you don’t have to go anywhere near fresh organ meat or even cooked one.

 

How to get 200mg of vitamin C?

 

If you want to hit that 200mg vitamin C target for the day, beef liver probably isn't going to get you there on its own. With only around 1.9mg per standard 100g serving, you'd need to put away a whopping 105 portions of cooked liver to reach 200mg. Instead, you'll want to load up on vitamin C-rich plant sources such as oranges, red bell peppers, kiwis, and strawberries. A single serving of each of those can supply 50–190mg of this vital vitamin to help you reach that 200mg goal more realistically.

 

What happens when I start eating beef liver?

 

As an animal liver source, it's absolutely packed with preformed vitamins such as A, B12, and folate that your body can use efficiently. You're also getting a premium protein source with all the essential amino acids. But beef liver is so nutrient-dense that it does contain higher levels of some compounds such as cholesterol and retinol that you want in moderation. 

When you add some liver to your regular diet, you may experience: 

• Increased energy levels from the abundant B vitamins and cofactors like CoQ10 that aid metabolism
• Better iron status and prevention of anemia due to the highly bioavailable heme iron
• Improved skin health and vision from the high levels of preformed vitamin A (retinol)
• Stronger immune function thanks to the zinc, vitamin C, and other antioxidants
• Healthier hair, nails, and wound healing promoted by the protein and vitamin content
• Potentially improved brain health and cognitive abilities from nutrients like choline and omega-3s
• More balanced hormone levels supported by vitamins like vitamin D and trace minerals
• Better muscle recovery and growth facilitated by the complete essential amino acid profile

Is beef liver like a multivitamin?

 

With its impressive vitamin and mineral content across the full spectrum of nutrients, beef liver really can function like a natural multivitamin supplement in your diet. Beef liver provides a concentrated source of essential micronutrients. It's a veritable powerhouse containing vitamins and minerals that support everything from red blood cell formation and immune function to energy production and antioxidant activity. 

Some key vitamins and minerals found in beef liver include:

• Vitamin A
• B Vitamins (B12, folate, riboflavin)
• Vitamin D
• Iron
• Zinc
• Copper
• Selenium
• Phosphorus
• Choline

Is 1000mg vitamin C daily too much?

 

Most experts say that 1000mg of supplemental vitamin C per day is a pretty high dose that exceeds the recommended daily allowance. Once you start creeping past 2000mg per day, that's when you increase the risk of running into some digestive discomfort such as diarrhea, nausea, and abdominal cramps caused by those mega-doses. If you have an underlying condition such as kidney disease, moderate your high supplemental vitamin C intake after checking with your doctor.

 

What robs the body of vitamin C?

 

There are quite a few factors that can contribute to depleting your body's vitamin C stores over time. 

• Chronic illnesses and infections create a greater demand for vitamin C that can be used up rapidly. 
• Environmental toxins and free radicals from smoking, alcohol, and nutrient-poor western diets also burn through vitamin C. 
• The natural aging process increases our vitamin C requirements. 
• Other things such as certain medications, high sugar intake, and prolonged stress can deplete our reserves as well.

 

Resources

Office of Dietary Supplements - Vitamin C. (n.d.). https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

FoodData Central. (n.d.-d). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients

 

Further Reading

 

What makes beef organs good for your health?

Power through our ultimate meat organ guide

Is beef kidney rich in protein?

Fatty acids content in beef liver

Are variety meats keto-friendly?

Does beef liver contain a lot of copper?

Is liver rich in vitamin B12?

Can liver meat help my hair grow?