Exploring the Benefits of Eid ul Azha Delights: Kaleji

Kaleji is consumed once a year on Eid ul Azha in most households. Kaleji is already famous as a superfood for anemia. Little did we know that this beautifully colored organ has many other health benefits too. It has a different texture compared to ordinary meat, which may turn off some people who don't like it. Besides, the aroma of the liver is also slightly unappetizing, but it can be masked with herbs, ginger, and garlic.

Is Kaleji a Health Booster?

The liver is considered a natural multivitamin due to its vast nutritional benefits. Beef or mutton liver is considered the best natural remedy for anemia and can boost your iron levels. Let's take a glance at the other benefits that life has to offer.

• Loaded with Iron: The liver is well known for being an exceptionally good source of heme iron, which is most readily absorbed by the human body. Incorporating the liver into your diet can help prevent and cure anemia.
• Natural Multivitamin: The liver contains an abundance of vitamin B complex, D, and A, making it akin to a natural multivitamin. Vitamin A in the liver is present in the form of retinol, which is pre-formed and readily available to the human body.
• Excellent Source of Zinc: The liver is an excellent source of zinc, an antioxidant mineral that boosts your immunity.
• Protein and Amino Acids: The liver contains an abundance of high-quality protein, providing all the essential amino acids your body needs. It can be a good option to fulfill your protein needs.
• Brain and Nerve Health: Kaleji contains choline, an essential nutrient for brain and nerve health.
• Low in Calories: Three ounces of liver provide only 140 calories, making it a very good low-calorie source of many other vital nutrients.

The Cholesterol in the Liver Does Not Threaten Your Health

The liver contains high amounts of cholesterol, so it's important to watch your intake if you have a disturbed lipid profile. However, it is paired with many other essential nutrients that provide you with endless health benefits. Eating liver in moderation can help you enjoy its benefits without worry.

Health Benefits of Kaleji

Kaleji offers powerful health benefits due to its extraordinary nutrient content:

• Rich in Iron and Hemoglobin Support: Liver is famously high in heme iron. A serving of beef liver provides several milligrams of iron, which the body can absorb efficiently. This makes kaleji an excellent choice for preventing or correcting iron-deficiency anemia. Iron is vital for making hemoglobin and transporting oxygen in the blood, so kaleji can boost energy and endurance.
• Natural Multivitamin: Kaleji is often called a “natural multivitamin” because it contains many essential vitamins. It is especially abundant in vitamin A (in the form of retinol). Vitamin A supports vision, immune function, and skin health. Liver also supplies B vitamins like B12 and folate, which are critical for nerve function and red blood cell formation. (B12 in kaleji helps prevent fatigue and neurological issues.)
• High-Quality Protein: Kaleji is an excellent source of complete protein, containing all essential amino acids. Protein from liver supports muscle repair, enzyme production, and many bodily processes. Animal livers generally have the highest protein content among meats.
• Immune and Metabolic Support: Liver provides significant amounts of zinc, selenium, and copper. Zinc is important for immune defense and wound healing, selenium acts as an antioxidant protecting cells, and copper helps produce energy and blood cells. These minerals, combined with vitamins in kaleji, help strengthen immunity and overall metabolism.
• Brain and Nervous System: Kaleji contains choline, a nutrient key for brain and nerve health. Choline helps maintain memory and cognition. It also provides B vitamins that support nervous system function.

Nutritional Value of Kaleji

In terms of specific nutrients, kaleji is exceptional. 100 g of beef liver contains:

• Calories: ~133 kcal

• Protein: ~20 g

• Iron: ~4.8 mg (about 27% DV)

• Vitamin A: 16,814 IU (far above daily needs)

• Vitamin C: ~1 mg (small amount)

• Cholesterol: ~274 mg (high)

It also provides notable amounts of vitamin B12, riboflavin, folate, and other B vitamins (a few hundred percent of DV for some), plus vitamins D and K in lesser amounts. Kaleji is rich in iron, zinc, phosphorus, and selenium. Kaleji is ultra-nutrient-dense: a little goes a long way to meet your needs for protein, iron, vitamin A, and B vitamins.

Kaleji and Health Risks

Because kaleji is so nutrient-packed, there are a few cautions:

• High Cholesterol: The Liver naturally contains a lot of cholesterol (about 270+ mg per 100 g). For most healthy people, dietary cholesterol has a modest effect on blood cholesterol, especially when eaten in moderation. People with existing cholesterol issues should limit their intake or balance it with healthier fats.

• Vitamin A Overdose: The very high vitamin A content means you could consume too much if you eat liver daily. Chronic excessive vitamin A (hypervitaminosis A) can cause nausea, liver damage, and other symptoms. To be safe, adults should keep liver to around 100–250 g per week. Occasional servings (as often as once a week) are safe and beneficial, but avoid daily mega-doses.

• Copper Content: Liver is also high in copper. While copper is essential, too much can be problematic for people with certain genetic conditions (like Wilson’s disease). For most people, this is not an issue with normal servings.

• Contaminants (Rare): Because the liver filters toxins, there is a theoretical risk of contaminants (like heavy metals or antibiotic residue) if the animal was exposed. Choosing liver from reputable, well-raised animals can minimize this concern.

• Purines (Optional): Organ meats are moderately high in purines, which can raise uric acid levels in some people. Those prone to gout may want to limit intake.

Conclusion: 

Kaleji (liver) is one of nature’s most concentrated sources of protein and micronutrients. It provides iron, vitamins A and B12, high-quality protein, and vital minerals, all in a low-calorie package. By enjoying kaleji in moderation, especially during special occasions like Eid al-Azha, you can reap these benefits. When prepared with herbs and eaten as part of a varied diet, kaleji is a superfood tradition worth savoring.

FAQs

What nutrients are found in kaleji? 

Kaleji (liver) is a nutritional powerhouse. It’s rich in heme iron, which supports blood health. It also contains an abundance of vitamins, especially vitamin A (as retinol), B-complex, and D. Additionally, kaleji provides plenty of zinc, choline (for brain health), and high-quality protein with all essential amino acids.

Is eating kaleji good for overall health? 

Yes. Kaleji offers many health benefits thanks to its rich nutrients. It’s especially known for preventing anemia (due to its high iron) and providing abundant vitamins (A, B, D) and minerals that support immunity, brain function, and energy. At just 140 calories per 3 ounces, it’s a nutrient-dense addition to the diet.

How do you reduce the strong smell or taste of kaleji? 

The strong smell and taste of kaleji can be reduced by proper preparation. Marinate or soak it in milk, vinegar, or lemon juice for 30–90 minutes before cooking. Remove any connective tissues, and cook it with aromatics (onions, garlic, ginger) and herbs to mask the aroma. These steps help ensure a milder flavor.

Can everyone eat kaleji, or are there health restrictions? 

Most people can eat kaleji, but those with certain conditions should be cautious. Kaleji is high in cholesterol, so people with high cholesterol or heart disease should eat it in moderation. It’s also high in purines, so individuals with gout or kidney issues may need to limit it. Otherwise, it’s nutritious.