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Beef Liver: The Amazing Skin Benefits of This Superfood

Beef liver is packed with nutrients that benefit the skin!

If you’re looking for ways to improve your skin health, consider adding beef liver to your diet.

It’s a nutrient-rich food that can nourish your skin from the inside out!

Woman in a towel with healthy skin
Beef liver’s nutrients may improve your skin health.

Nutrients in Beef Liver that Benefit the Skin

Beef liver is the organ meat obtained from cattle, specifically from the liver of a cow.

It is rich in vitamins, minerals, and other essential nutrients, and is often referred to as a superfood!

It is enjoyed as a part of various cuisines around the world and is regarded for its health benefits.

Among its impressive nutrient profile, several components stand out for their direct impact on skin health.

Liver and Onions a pretty patterned plate.
Liver and Onions

1. Vitamin A

Beef liver is high in retinol, the active form of vitamin A.

Vitamin A promotes skin cell turnover which helps to slough off old skin cells revealing fresh, radiant skin.

It also supports the production of collagen, a protein that is essential for maintaining skin’s elasticity and firmness.

2. B Vitamins

B vitamins are abundant in beef liver and play a vital role in healthy skin.

Vitamin B2, also known as riboflavin, helps repair damaged skin cells and supports the production of new skin cells.

Another B vitamin, B3, or niacin, helps hydrate the skin and reduces inflammation.

3. Copper

Copper, a trace mineral in beef liver, is essential for collagen formation and elasticity.

This reduces sagging skin and the appearance of fine lines. Copper may also help protect the skin from sun damage.

4. Zinc

Zinc plays a role in both wound healing and immunity. It also helps to regulate oil production in the skin, which may reduce breakouts.

5. Vitamin C

Vitamin C is another antioxidant in beef liver that helps protect the skin from sun damage.

Additionally, it plays a role in collagen production, which promotes strength and elasticity in the skin.

Raw beef liver on a cutting board
Beef liver is packed with nutrients that benefit the skin!

Expected Skin Benefits of Eating Beef Liver

Below are a range of skin benefits that may occur with adding liver to your diet:

1. Improved Skin Texture

The nutrients in the liver can help smoothen and refine your skin’s texture.

You may notice an improvement in the softness of your skin.

2. Reduced Appearance of Fine Lines and Wrinkles

Vitamin A’s role in collagen production can diminish the appearance of fine lines and wrinkles.

This contributes to a more youthful complexion.

Woman looking in the mirror at her skin
Vitamin A can minimize lines and wrinkles.

3. Skin Radiance

The combination of both vitamin A and B vitamins can promote a natural, healthy glow.

4. Reduced Blemishes & Acne

Vitamin A helps regulate sebum production. This minimizes breakouts and promotes clearer skin.

Are you interested in more foods that can improve the appearance of your skin? Check out this Age-Defying Dietitian blog post “10 Best Foods That Tighten Skin“.

Adding Beef Liver to Your Diet

 Beef liver is a versatile food that can be enjoyed in many different ways.

Experiment with different recipes and cooking methods to find your favorite way to enjoy this superfood!

Beef liver salad
Add cooked liver to salads.

What Does Beef Liver Taste Like?

Beef liver has a distinct taste that is described as rich, earthy, and slightly metallic.

It has a more robust flavor when compared to other cuts of meat.

The flavor can be somewhat acquired, as it is different from the taste of muscle meat.

Beef liver kebabs
Beef Liver Kebabs

Beef Liver Recipes

Below are 3 different recipes including pâté, a Chinese beef liver stir fry, and traditional liver and onions.

Beef Liver Pâté on a plate served with small slices of bread.
Grass-Fed Beef Liver Pâté Recipe
This beef liver pâté is a creamy and luxurious spread made with beef liver and other delicious ingredients. It makes for a great appetizer or hors d'oeuvre. Pâté is considered a delicacy in many cultures.
Check out this recipe
Beef liver and onions with broccoli on a white plate.
Simple and Tasty Chinese Beef Liver Stir Fry
This recipe for Chinese beef liver stir fry is an exotic twist on raditional liver and onions.
Check out this recipe
Liver and Onions on a pretty blue plate
Liver and Onions
In this easy 30-minute recipe, thin slices of beef liver are seasoned, quickly sauteed in olive oil, then topped with caramelized onions.
Check out this recipe

Tips for Adding Liver to Your Diet

  1. Choose grass-fed beef liver; it is higher in nutrients.
  2. Slice the liver thinly; this makes it easier to cook evenly.
  3. Soak raw liver in milk for 30-60 minutes; this helps decrease the metallic taste.
  4. Pair the liver with strong flavors like onion and garlic to complement its flavor.
  5. Season well; this will mask the strong flavor.
  6. Cook the liver over medium heat; overcooking it makes it tough.
  7. Start small and increase gradually; this will help you adjust to the taste.
Beef Liver Stir Fry
Beef Liver Stir-Fry

Are you interested in more foods that can benefit your skin? Check out this Age-Defying Dietitian blog post – “Beauty Foods: Radiance from the Inside Out“.

Beef Liver Supplements

Desiccated liver supplements are made from freeze-dried or dehydrated beef liver. It is then ground into a powder and encapsulated.

Beef Liver Supplement Benefits

Beef liver supplements are a concentrated source of this superfood’s nutrients. Supplements offer a convenient way to get these nutrients.

For individuals who do not consume organ meats regularly, desiccated liver supplements can provide the liver’s concentrated nutrients.

They are also an option for those who do not prefer the taste of liver.

Hand holding a beef liver supplement bottle
Beef Liver Supplements

Beef Liver Supplement Side Effects & Considerations

While beef liver supplements offer nutritional benefits, they also have potential side effects and considerations.

You should always consult your healthcare provider prior to adding any supplement to your wellness routine, including beef liver supplements.

Some individuals may experience digestive issues, such as upset stomach, bloating, or diarrhea.

Beef liver supplements are high in both vitamin A and Iron.

Vitamin A supplement bottle
Beef liver supplements are high in vitamin A.

It is possible to overload these nutrients resulting in vitamin A toxicity and possible liver damage.

This is especially true if you already follow a healthy diet and are taking a multivitamin.

Beef liver supplements may also interact with medications, especially those that impact the liver.

Ensure you review your medications and current supplement regimen with your healthcare provider before starting a beef liver supplement!

Woman talking to her doctor about adding beef liver supplements to her wellness routine.
Talk to your doctor about beef liver supplements.

Beef Liver Supplement Products

Below are 2 beef liver supplements that meet industry standards:

  1. Ancestral Supplements Grass Fed Beef Liver Capsules
  2. Grass-fed desiccated Beef Liver Capsules


The rich concentration of nutrients in beef liver may improve the health and appearance of your skin.

Beef liver may improve your skin texture and reduce fine lines and wrinkles.

In addition, the antioxidants in the liver may improve your complexion and minimize blemishes.

There are a variety of ways to enjoy liver, however, some may not prefer its strong flavor.

Beef liver supplements are a convenient option, however, you should discuss the addition of these supplements with your healthcare provider.

Adding beef liver to your diet or supplement regimen may promote healthier, more vibrant skin!

Woman with beautiful glowing skin; beef liver skin benefits
Beef liver may promote vibrant skin!

Hungry for More?

Interested in more information on how your diet can improve your skin?

Check out the Skin & Beauty Nutrition section of the blog for more!

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*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.

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