Is there any known benefit to supplementing with desiccated liver tablets or cooking and eating liver?
Nope. Then again, there aren’t many foods that are uniquely health-promoting either.
Since there aren’t many, which of the few are health-promoting?
I hear good things about:
Blueberries - high concentration of phenolic compounds (antioxidant) and anthocyanins (improves brain perfusion in brain areas associated with cognitive function, decreases in diastolic blood pressure, LDL cholesterol, and improvements in insulin sensitivity).
Garlic (heart health and reduces severity of cold and flu symptoms)
Kiwifruit (high in vitamins, fiber, actinidin, enhances immunity, and potentially good for sleep)
Mussels - scallops and other shellfish work too - (150 g of packs 18 g protein with 7% leucine, high in potassium, magnesium, and zinc, and contains 1 g of omega 3 fatty acids in one serving.)
Leafy green vegetables (like spinach and kale) - very high concentration of nitrates, which increases nitric oxide production in the blood (vasodilator helps with the pump at the gym, lowers blood pressure, and protects the heart)
I would not recommend eating specific fruits or vegetables for purported health benefits, but rather I would recommend consuming ~10 servings of fruits and vegetables per day with substantial variety, if possible. Dietary patterns are much more important than any single food stuff.
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Why is variety important rather than just eating the most potent types of fruits (like kiwi and blueberries) that give you your daily allowance in less servings?
Kiwi and blueberries aren’t the most “potent” types of fruits and I’m not sure why you’d think that.
The variety is ideal because you get different plant compounds from different plants- with some overlap of course.
Also, more fruit and vegetables = more fiber.
By “potent” I meant that there are some fruits, like blueberries, that contain a higher concentration of phenolic compounds (525 mg/100 g fruits). Similarly, there are fruits/veggies that contain fiber in higher concentrations, like kiwi. I’ve attached an image from a nutrient comparison study. Notice that kiwi is higher in fiber, vitamin C, E, and K compared to apples, oranges, bananas, strawberries, and blueberries.
You’re missing the forest for the tress, CShady. Phenolic aromatic compounds are just one of the many things contained in fruits and vegetables. For the third time, I would not advise consumption of specific fruits or vegetables for purported health benefits/micronutrient/phenol content. Human digestion/metabolism/physiology is more complicated than you’re trying to make it and I would advise thinking about this differently.
That makes sense. Thank you. 