Duck

Cornerman / istockphoto

 

Duck is an excellent source of vitamin B. This white meat bird contains about one-third of you daily value (DV) of niacin, riboflavin, thiamin, and, a little over 20% of your DV of vitamin B6 and pantothenic acid. It’s also a great source of selenium, iron, zinc and phosphorus. Selenium is a very important element our body needs for fighting off cancer. Iron is another important element especially for menstruating women. Our bodies are great at recycling iron, but women need to replace the iron lost during the menstrual cycle. Iron comes in two forms: Heme and Non-heme. Meats, fish and poultry are great sources of heme iron, which is the natural form of iron that our bodies absorb well.

Liver

Duck liver is one of the most nutritious parts of the duck. Just 1 ounce of duck liver contains 15 mcg of vitamin B-12, which over 250% of your daily value. It also has 207 mcg of folate (50% of your daily value), over 11,000 IU’s of vitamin A (220% of your daily value), almost 2 mcg of copper (over 80% of your daily value). All of the daily value percentages are calculated for adults. In addition to the nutrients, liver is a source of complete protein, which means the proteins in duck liver contain all of the essential amino acids our bodies need but can’t make on their own.

Not all the fats in ducks are saturated fats. Close to half of the fat found in a 1 lb serving of duck meat are mono and polyunsaturated fats. These healthy fats can help prevent heart disease by keeping LDL cholesterol from clogging up your arteries. However, duck is also high in cholesterol (144 mg), containing nearly half of the daily value for adults in 1 ounce.

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