Para algunas personas, la idea de comer hígado de res es repugnante; mientras que para otras, es la oportunidad de disfrutar de un exquisito manjar. Si eres miembro de la primera categoría, es posible que desees reconsiderar tu disgusto por el hígado de res, pues está realmente lleno de nutrientes. Experimenta con el sabor, añadiendo diferentes aderezos y adobos o probando otras formas de cocinarlo para encontrar algo que te guste.
Calorías, grasa, colesterol y sodio
Una rebanada de hígado de res cocido contiene alrededor de 130 calorías y aproximadamente 3,6 g de grasa, lo que equivale a cerca de un 5,5% de la ingesta diaria de grasa recomendada. El hígado contiene unos 269 mg de colesterol, lo que es su inconveniente dietético primario. Esa cantidad es casi el 90% de la ingesta recomendada de colesterol El contenido de sodio del hígado es de sólo 3,5 g; aproximadamente el 2% del consumo recomendado de sodio.
Carbohidratos, fibra y proteína
Una sola rebanada de hígado de res contiene apenas unos 3,5 g de carbohidratos totales (lo que es una buena noticia para las personas que comen una dieta baja en hidratos de carbono) y carece de fibra dietética. Prácticamente no hay rastro alguno de azúcar en el hígado. El contenido de proteínas, que corresponde a unos 20 g, es altamente beneficioso ya que equivale a casi el 40% de tus requerimientos diarios. El alto contenido de proteína puede favorecer a las personas especialmente activas, ya que su cuerpo lo necesita para reparar los músculos desgastados.
Vitaminas
El hígado de res es muy rico en vitamina A, ofreciendo el impresionante 431% de tus requerimientos diarios. La vitamina A es buena para la vista, los dientes, los huesos y la piel. El hígado también contiene aproximadamente 60% de tus necesidades de vitamina B-3 o niacina, el 48% de vitamina B-5 y casi el 800% por ciento de la vitamina B-12 que requiere tu cuerpo. El complejo de vitaminas B ayuda al sistema a procesar los alimentos que consume de modo que puedas utilizarlos para producir energía.
Minerales
Una porción de hígado de res contiene aproximadamente 338 mg de fósforo -aproximadamente el 34 % de tus necesidades diarias de este mineral- que tu cuerpo necesita para cumplir con funciones tales como la creación y mantenimiento de huesos y dientes y para el tratamiento adecuado de los residuos en los riñones. El hígado también contiene más o menos 4,4 mg de hierro, 4,1 mg de calcio, 3,6 mg de zinc y 9,7 mg de cobre.
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