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Je bent hier: Home / Achtergrond / Lever, Superfood #1

Lever, Superfood #1

Last Updated on november 10, 2017 by Iris Maier

leverHet voedingscentrum kan roepen wat ze wil, maar superfoods bestaan! En zoals ik al schreef in een eerder artikel, hoeven die helemaal niet uit verre vreemde landen te komen en duur verkocht te worden. Het is maar wat je onder een superfood verstaat, want als je het ziet als een voedingsmiddel dat rijk is aan voedingsstoffen of bioactieve stoffen, dan valt lever daar bijvoorbeeld zeker ook onder!

Het schijnt zelfs zo te zijn dat verschillende traditioneel levende stammen juist het orgaanvlees aten en het spiervlees lieten liggen. De lever werd van al het orgaanvlees als meest waardevol gezien. Praktisch iedere cultuur kent ook wel een speciale bereiding met lever. Zo zijn bij ons de leverworst en ook de patés bekend. Niet verwonderlijk, als je bedenkt dat lever het voedingsmiddel is dat gram voor gram de meest voedingsstoffen bevat.

Zie bijvoorbeeld de tabel in dit artikel van Chris Kresser waar lever wordt vergeleken met rood vlees, appels en wortelen.

De Weston A. Price Foundation noemt de volgende voordelen op van lever:

  • Een goede bron van eiwitten
  • De meest geconcentreerde bron van vitamine A
  • Bevat grote hoeveelheden van het vitamine B-complex, m.n. vitamine B12 en folaat
  • Bevat een goed opneembare vorm van ijzer.
  • Goede bron van sporenelementen als koper, zink en chromium
  • Bevat een ‘anti-vermoeidheid factor’ en daarom is het favoriet onder atleten en bodybuilders
  • Goede bron van Co-enzym Q10 voor een gezond hart
  • Goede bron van purines, stikstofhoudende verbindingen die als voorlopers van DNA en RNA dienen.

Bovendien is het ook nog een goede bron van de vetzuren EPA & DHA en bevat het ook nog een aanzienlijke hoeveelheid van een vorm van vitamine C, namelijk de in vet oplosbare ascorbyl palmitate.

 

Lever vol met Gifstoffen?

Omdat de lever een ontgiftingsorgaan is, wordt vaak gedacht dat deze dan wel vol met gifstoffen zal zitten. Dit klopt echter niet. Het is een van de taken van de lever gifstoffen uit het bloed te filteren, waarna deze vervolgens door de darmen of via de nieren worden uitgescheiden. De gifstoffen worden er in principe niet opgeslagen.

In principe niet, niet meer dan in andere delen van het dier in ieder geval. Volgens Mark’s Daily Apple is het zo dat wanneer je geen lever eet, vanwege de gifstoffen, moet je ook alle andere delen van het dier vermijden!

Het is dus van belang dat je lever koopt van gezonde dieren die hun natuurlijke dieet aten. Hoe gezonder het dier, hoe gezonder de lever. Dus koop het liefst biologische lever van grasgevoerde dieren.

Vitamine A overload

Vitamine A, een in vet-oplosbare vitamine, is essentieel voor een sterk immuunsysteem en nodig voor de groei, de huid, de ogen, gezonde slijmvliezen en het ijzergehalte in je bloed. We hebben het iedere dag nodig en kunnen het niet zelf aanmaken. Lever is een van de beste bronnen voor vitamine A.

Er wordt beweerd dat vitamine A in hoge dosissen giftig kan zijn. Echter de studies die daar naar gedaan zijn, zijn studies met een hoge geconcentreerde dosis synthetische vitamine A. Het is een heel ander verhaal wanneer de vitamine A komt van een natuurlijke bron en een voedingsmiddel in plaats van een geïsoleerde vitamine. In lever zitten ook belangrijke co-factoren als vitamine D, E en K2 die belangrijk zijn bij de verwerking van vitamine A. Natuurlijke vitamine A uit echt eten is niet giftig. (Bron)

 

Hoe je lever kunt eten, ook al moet je er niet aan denken!

Veel mensen moeten er niet aan denken om lever te eten, bij het idee alleen al worden ze onpasselijk. Zoals met veel uitgesproken smaken, is ook lever er een die je kunt leren waarderen. Vaak is het een kwestie van langzaam opbouwen. Mocht je ondanks gedurfde pogingen er nog steeds tegen aan hikken, dan zijn er ook nog andere manieren om toch regelmatig een portie binnen te krijgen

.

Alle tips op een rij:

  • Koop je lever zo vers  mogelijk. Hoe langer het bij de slager ligt, hoe sterker de smaak. Invriezen is geen probleem, als je het maar invriest zo kort mogelijk na het slachten van het dier.
  • Week de lever enkele uren tot een nacht in melk, wei of citroenzuur, dat maakt ‘m minder bitter en verbetert de structuur.
  • Gebruik sterk smakende kruiden en andere smaakmakers in combinatie met de lever, dit kan de smaak van lever wat verzachten. Denk aan rozemarijn, wijn, knoflook, tijm etc.
  • Verwerk wat lever in stoofpotten, chilis, taco’s, spaghettisaus etc. Verstop wat gemalen lever in de gehakt als je gehaktballen maakt. Als je er niet te veel in doet, proef je het niet terug en je kunt het langzaam opbouwen, steeds beetje meer. Het handigst is om een lever in de keukenmachine te pureren en dan in kleine porties, bijvoorbeeld in ijsblokjes vormpjes in te vriezen. Iedere keer dat je dan een vleesgerecht maakt als genoemd, doe je er een paar blokjes lever bij.
  • Producten waarin lever verwerkt zijn als leverworst, paté en smeerworst gaan er bij veel mensen en zelfs kinderen vaak nog wel in. Het mooist is natuurlijk om deze zelf te maken, dan weet je precies wat er in gaat. Recepten hiervoor zal ik binnenkort op het blog plaatsen.
  • Vind je lever echt niet te eten dan heb je nog de mogelijkheid om gedroogde lever pillen te kopen. Ik vond deze bijvoorbeeld hier.
  • Goedkoper, maar wel meer werk is het maken van bevroren lever ‘pillen’. Daartoe snijd je een lever in hele kleine stukjes, vries deze in op een bakplaat op bakpapier, eenmaal bevroren kun je ze in een bakje of zakje in de vriezer bewaren en er dagelijks een paar van nemen door ze bevroren door te slikken.

 

Eet jij al lever? Wat is jouw favoriete manier om lever klaar te maken? Laat me weten in de reacties hieronder, ik ben nieuwsgierig!

 


Categorie: Achtergrond, Basis, Ingrediënten Tags: Gezondheid, Orgaanvlees & Botten, Superfoods

Reacties

  1. Grazette-Miguel zegt

    januari 28, 2015 om 21:58

    heel handig

  2. Jan Dirk zegt

    februari 6, 2015 om 20:42

    Ben heel geïnteresseerd in recepten voor leverworst en paté. Helemaal van lamslever. Er ligt al een tijdje 500 gram lamslever in mijn vriezer te wachten tot ik een goed recept heb gevonden. Gratis gekregen, omdat de stadsboerin er zelf van gruwt…

    • Iris Maier zegt

      februari 7, 2015 om 17:21

      Ik zal zeker mijn recept voor leverworst en paté nog eens op het blog plaatsen! Ik heb geen recept speciaal voor lamslever, helaas. Ik kan me wel voorstellen dat die boerin het niet lekker vindt. Lamslever is erg sterk van smaak. Ieder soort lever heeft weer een andere smaak, uiteraard. Varkenslever en kalfslever zijn wat milder, minder uitgesproken. Runderlever is ook vrij sterk, en lamslever heeft een heel uitgesproken smaak, daar moet je van houden…

  3. T. Bakker zegt

    mei 30, 2015 om 13:42

    Pas toch maar op met de suggestie dat vitamine A uit natuurlijke bron minder gevaarlijk zou kunnen zijn. Dat is gewoonweg onjuist. De bron maakt niet uit, ook door het eten van veel lever of het vaak drinken van bijvoorbeeld wortelsap kun je een overdosis vitamine A in je lichaam krijgen, met veel nare symptomen tot gevolg. Vooral voor zwangere vrouwen is het uitkijken geblazen want een teveel aan vitamine A kan direct gevaarlijk zijn voor je ongeboren vrucht.
    Er is geen enkel voedingsmiddel volkomen onschuldig als je er teveel van neemt en ALLES heeft een drempel waarboven het teveel is, lees: GIFTIG voor je wordt. Zelfs water wordt gevaarlijk als je er 2,5 tot 3 liter achter elkaar van naar binnen werkt, dan raakt je elektrolytenbalans zodanig verstoord dat je een hartaanval kunt krijgen.
    Er zijn genoeg voedingsstoffen waarvoor die drempel wat hoger ligt, zoals bij water dus, maar bij vitamine A ligt die drempel naar verhouding met andere dagelijkse dingen toch een stuk lager. In lever zit van nature per 100 gram al bijna 4 x zoveel de hoeveelheid vit A in microgrammen (11.000) dan wat internationaal als veilige dagdosis (3000) wordt gezien.
    Natuurlijk kan het echt geen kwaad om af en toe wat meer dan dat te eten (je eet ook niet zo snel meer dan 100 gram lever als je dat bv. in de vorm van paté eet), maar je krijgt toch problemen als je regelmatig die drempel overschrijdt. Het teveel stapelt zich namelijk op in je vetcellen en je dagelijkse verbruik kan dat op een gegeven moment niet meer bijbenen.
    Ja, lever is een ‘superfood’ omdat het tjokvol gezonds zit, maar juist vanwege die hoge concentraties van alles moet je het toch met mate eten!

    • Iris Maier zegt

      juni 18, 2015 om 17:11

      Ik ben het met je eens dat geen enkel voedingsmiddel onschuldig is. Overal kun je teveel van eten of drinken. En nee, je moet geen kilo lever op een dag eten, dagelijks, maar ik geloof nooit dat iemand dat in zijn hoofd zal halen dat te doen.

      Even geknipt uit dit artikel:

      Unless you are an arctic explorer, it is virtually impossible to develop vitamin-A toxicity from food. The putative toxic dose of 100,000 IU per day would be contained in 3 tablespoons of high vitamin cod liver oil, 6 tablespoons of regular cod liver oil, two-and-one-half 100-gram servings of duck liver, about three 100-gram servings of beef liver, seven pounds of butter or 309 egg yolks. Even synthetic vitamin A is not toxic when given as a single large dose or in small amounts on a daily basis. Children in impoverished areas of the world are routinely given two 100,000-unit doses of retinol per year for infants and two 200,000-unit doses for children over 12 months.

  4. Gio zegt

    maart 17, 2016 om 08:11

    eet lever gebakken met een flinke hoeveelheid grof gesneden uien
    het bakken kun je doen in boter ,maar olijfolie en rijstolie zijn goede opties.
    als de lever en uitjes gaar zijn deze op de borden uit serveren en jus afblussen met een flinke scheut witte wijn en die erover gieten.
    stukjes stokbrood voor de jus als dip en een snuif zout (die erbij) op je bord
    Antonio

  5. Iris Maier zegt

    maart 17, 2016 om 08:47

    Hmmm, klinkt goed Gio, dank je wel!
    Wel wil ik even een kanttekening plaatsen bij het bakken in olijfolie of rijstolie. Olijfolie is niet zo geschikt om te verhitten namelijk. Over rijstolie schreef ik op Eet Goed Voel je Goed een keer een artikel:
    http://www.eetgoedvoeljegoed.nl/rijstolie/

    Er staat trouwens, zie ik nu dat Heleen dat geschreven heeft, maar dat klopt dus niet…

  6. Bianca zegt

    april 11, 2016 om 16:02

    Hallo Iris,

    Ik lees niks over (biologische/grasgevoerde) kippenlever. Is dat geen goede bron van A, D, k2 en de rest?
    Ik zou zelf wel pillen willen maken met kleine stukjes bevroren lever erin. Maar hoeveel pillen moet je dan ongeveer nemen? (Volwassenen en kinderen van 8 en 10). Dank je wel!!

    • Iris Maier zegt

      april 18, 2016 om 09:08

      Het artikel gaat over lever in het algemeen, niet over de verschillende soorten lever van kip, varken, rund of lam. Biologisch en grasgevoerd heeft altijd de voorkeur en alle soorten lever zijn goede bronnen van de genoemde vitamines. Er zal wel verschil zitten in de hoeveelheden per soort, dat weet ik zo niet precies.

      Om te bepalen hoeveel lever je ongeveer moet nemen als je het droogt, kun je uitgaan van 1 à 2 porties verse lever per week. Dus zo’n 100 à 200 gr. per week. Als je dan die, zeg 140 gr. in kleine hapklare brokjes verdeeld en dan 140 deelt door 7, heb je dus 20 gr. per dag nodig. Maak porties van de brokjes die samen ongeveer 20gr. wegen en je hebt je dagelijkse portie. Het komt er niet zo nauw op aan. Kinderen kunnen met minder toe natuurlijk, sporters, zwangeren, borstvoedinggevende etc. weer wat meer.

      Heb je hier wat aan?

  7. Sanae zegt

    mei 3, 2016 om 18:15

    Hoi, ik eet lever (rund , kalfs , lam) zo 1 keer per maand, en ik bereid het op de 1 van de verschillende marokkaanse manier, mijn favoriet is: lever in kleine stukjes snijden + uien ook in kleine stukjes + knoflook + gehakt peterselie , koriander + zout, peper, zoet paprika poeder, kurkuma, heet peper vlokken , niet veel! en olijfolie niet zuinig ! alles marinieren even laten staan en dan bakken , eerste op laag vuur daarna verhogen. Eetsmakkelijk.

    • Iris Maier zegt

      mei 9, 2016 om 13:08

      Lekker Sanae, dank je voor de tip!

  8. Abdullah zegt

    juli 9, 2016 om 20:45

    gewoon rauw eten! dunne plakjes snijden en opeten… niks bakken,koken,of wat dan ook. maar ieder heeft zijn eigen voorkeur 😉

    • Iris Maier zegt

      juli 13, 2016 om 07:07

      Ja, doe ik inderdaad ook wel, maar dan kan ik maar weinig ervan eten hoor, ben het gauw zat zeg maar, maar wellicht is het dan ook gewoon genoeg en geeft mijn lichaam dat dan aan 🙂

  9. maartje zegt

    augustus 17, 2016 om 09:43

    Beste Iris
    Morgen ga ik voor het eerst kippenlever halen (bio)

    Ik weet echter niet goed hoe/wat ik ermee moet/wil doen.

    100 gram in 1x zoals bij kip/vis vind ik wat veel?

    Ik moet ze dus weken maar daarna? Koken of bakken? en hoe kan ik ze verwerken in iets?
    sorry…ik ben er zo onbekend mee!

    Ik wil graag volop profiteren van de waardevolle stoffen.

    vr. gr. Maartje

  10. SINI zegt

    november 12, 2016 om 23:53

    Hallo,

    Ik kan eigenlijk nergens op interner vinden hoe het zit met de folaat, zink en b12 NA het bakken.
    Dat vitamine c na verhitting verloren gaat is een feit. Hoe zit dat met folaat?

    • Antonio zegt

      november 13, 2016 om 06:21

      Hallo SINI

      folaat of foliumzuur blijft grotendeels bewaard evenals Vit B12 en zink
      het gaat erom dat als je iets kookt of bakt ook het kookproces in de gaten houdt
      bv groenten blancheren (kort koken ) broccoli al dente is het goed dan blijft het meeste erin.

      oftewel kook je iets kapot dan zit er geen voedingswaarde meer in
      en vitamines en mineralen zijn dan verloren

      ben je bezorgt om je hoeveelheid vitaminen,mineralen die je tot je neemt
      dan kun je eens zoeken op chlorella als aanvulling op je voeding
      en zoek op aminozuren
      succes en ik wens je een gevarieerd eet smakelijk toe

      Antonio

      • Iris Maier zegt

        november 23, 2016 om 14:54

        Dank Antonio voor je reactie. Even ter aanvulling: als je groenten kookt in ruim water, dan lekken veel voedingsstoffen in het water en dat gooi je dus meestal weg, het kookvocht. Hoelanger je het kookt, hoe meer voedingsstoffen uit je groente verdwijnen. Niet omdat ze kapot gaan allemaal, maar dus omdat ze in je water gaan zitten. Vitamine C wordt wel afgebroken. Dat begint al af te breken als je een sinaasappel doorsnijdt, door het contact met zuurstof. Bij verhitting blijft er echt niets meer van over. Mineralen daarentegen breken niet af, maar die kunnen dus wel uitspoelen.

  11. Fatma zegt

    januari 19, 2017 om 12:30

    Ik eet het liefst kalfs/runderlever. En mijn favoriete manier is als volgt.

    Lever in kleine stukjes snijden.
    Deze naar smaak evt licht zouden.

    Dan in een bakje bloem mengen met flink wat zwarte peper, en snufje zout.
    De leverblokjes door de bloem halen. Teveel aan bloem eraf halen door de lever tussen je vingers te “zeven”.
    Op hoog vuur afbakken in olie en boter. Hierbij geschreven rode uiringen met tomaat en peterselie serveren. Of met genoemd rauwkost in een wrak of een broodje. Dit is hoe wij Turken lever klaarmaken.

    Groetjes..

    • Iris Maier zegt

      maart 6, 2017 om 11:06

      Klinkt goed en altijd leuk om te lezen hoe ze in andere culturen verschillende dingen klaarmaken, dank je wel!!

  12. Margreet zegt

    maart 5, 2017 om 13:26

    Ha Iris, ik was als kind al gek op lever.
    Koop nu alleen runderlever v koeien die in de uiterwaarden lopen.

    Heb verschillende manieren v bereiden geprobeerd. Op dit moment bevalt deze het beste:
    1kg runderlever in ongeveer 7 plakken.
    Roomboter in overschaal, daar de plakken lever op met peper en ruim himalayazout.
    Bijna 45 min. afgedekt in de oven op 220 graden.
    Daarna af laten koelen en in de vriezer, tot gebruik.

    • Iris Maier zegt

      maart 6, 2017 om 11:03

      Oh, lekker en ook zo makkelijk volgens mij! Dank je wel voor de tip!!

  13. Johannes Verasdonck zegt

    februari 15, 2019 om 17:18

    Iris,
    Ik ben een hobby visser in Finland en vang vaak snoek, snoekbaars, kwabaal, etc. Deze vissen hebben natuurlijk ook lever. Vissenlever leg ik enkele uren in citroensap, en gaat daarna minimaal 24 uur de vriezer in. Ik doe per persoon 200 gr vissenlevertjes in kokende visbouillon daarna op een zacht vuurtje hooguit 6 minuten. In diezelfde bouillon rijst koken, wanneer je de visselevertjes eruit hebt genomen en in witte wijn laat afkoelen. Wanneer de rijst bijna klaar is de levertjes en de wijn over de rijst, deksel erop en het vuur uit. Na een kleine tien minuten serveren.

    Ik begrijp dat je lamslever in citroenmarinade laat liggen voor je ze kookt of bakt. Dat doe ik ook namelijk met rendierlever. Gekookte rendierlever in roomsaus over je spaghetti

    • Iris Maier zegt

      augustus 12, 2019 om 13:11

      Wauw, dat klinkt goed zeg!!

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