Chicken Liver Bolognese
Chicken livers are definitely one of my favourite foods for healthy periods.
They are one of the most nutrient dense foods on the planet, especially packed with B vitamins, iron, vitamin A, phosphorus and magnesium – all nutrients essential for healthy periods, fertility and nourishing a pregnancy.
The key to benefitting from liver is to ensure you’re buying the highest quality possible derived from organic, grass-fed or pasture raised animals. One reason being that the quality really reflects in the flavour and two, I recommend avoiding eating organs of animals who aren’t fed quality food as the liver is the detoxification organ.
Some people dislike the strong taste of liver, so I’ve shared below one of my favourite recipes that disguise the flavour whilst you still get to reap the benefits from this epic period food.
See the bottom of the blog for the recipe.
Benefits of liver:
With period-related blood loss, you’re losing essential nutrients so it’s important to replenish iron, vitamin B and C stores with nutrient dense foods like liver, to help promote blood cell production, avoid deficiencies and prevent anemia.
- Highest source of Vitamin B12. B12 is involved in many metabolic processes, it benefits red blood cell formation, improves cellular function and is used to produce energy. Low levels of B12 contribute to fatigue and menstrual problems such as an increase in PMS, mood swings, brain fog, anemia and even loss of menstruation entirely.
- Great Source of Active Vitamin A. Vitamin A supports vision, thyroid function, immunity, skin health and the reduction of acne. It is a fat soluble vitamin that acts like an antioxidant, helping decrease inflammation by fighting free radical damage. What’s important about the vitamin A found in liver is that it’s the active form (also called retinol), which only comes from animal-derived foods. Active, or preformed, vitamin A can be used directly by the body and does not need to first be converted like plant-based vitamin A (called carotenoids).
- High source of Iron. If you struggle with anemia, iron is one of the best foods to consume to help overcome anemia and prevent fatigue, weakness, irregular or heavy menstrual cycles and mood disorders. Iron deficiency is common amongst women and is a root cause of period problems like heavy periods. You can get caught in a cycle of low iron causing heavy periods, and heavy periods causing low iron so it’s important to get enough iron from your diet. There are two types of dietary iron, heme iron and nonheme iron. Heme iron sources contain hemoglobin (the iron containing protein within blood cells) which is present in organ meats like liver! Non heme iron is available from plant sources (some vegetables, grains, beans) but is not absorbed as well as heme iron sources which is why vegans and vegetarians need to be more conscious of iron levels. Eating iron containing foods with a source of vitamin C citrus fruits, red peppers/capsicum, strawberries, etc boosts the absorption of iron.
Food really is one of the main foundations when it comes to the health of your periods. That’s why when you subscribe to Moonbox you receive all nutritionist developed recipes, meal plans & shopping lists included in addition with all of the 12-week program’s resources.
Learn the foods that benefit your periods, and those that don’t, so that you’re set up for lifetime hormonal health and wellbeing.