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Beef Organs Benefits: Unveil The Ultimate Health Hack

Organ meat is literally the most nutritious food on the planet with numerous vitamins and minerals. Often described as nature’s multivitamin, I like to call it Mother Nature’s superfood.

Liver is the unmistakable king, with perhaps kidney or heart joining it on the throne as queen. We’re led to believe fruit and vegetables are the most healthy foods to eat, suggesting we have our 4-5 servings a day…

…yet organ meats are far superior pound for pound, in the most bio-available form, and there’s no recommendation to include any in our diets.

But you’re here, and your interest is piqued. So what are the beef organs benefits? And, how can you reap those benefits?

Table of Contents

What Is Organ Meat

Organ meats, often referred to as offal, are the internal organs of animals that are consumed as food. Unlike the more commonly eaten muscle meat, most organ meats hold a treasure trove of nutrients, making them an integral part of various cuisines around the world.

These organs include liver, heart, kidneys, brain, spleen, and more, each offering unique health benefits due to their dense nutrient profiles.

Rich in essential vitamins and minerals such as vitamin A, B vitamins (particularly B12), iron, zinc, and selenium, many organ meats surpass muscle meats in nutritional value, earning them the title of “nature’s multivitamins.”

They are particularly lauded for their high content of fat-soluble vitamins and essential amino acids, which are crucial for numerous bodily functions including immune system support, brain health, and energy production.

Other parts of the beast often get lumped into the category of organ meat, such as beef tongue and oxtail for example, although technically, they are muscle meat and for this post, I’ll focus solely on the organs themselves.

Beef Organs Benefits

Let’s delve into the specifics of each organ, from the liver’s detoxification properties to the heart’s CoQ10 for cardiovascular health, revealing the comprehensive benefits these often-overlooked parts of the animal offer.

As we explore the many health benefits of beef liver, kidney, heart, pancreas, thymus, lungs, spleen, brain, and tripe, the vital role of organ meats in promoting overall health becomes evident.

I hope that after seeing the array of health benefits, you’ll be tempted to give it a try and eat organ meat.

Now, let’s start with the king…

Beef Liver: A Nutritional Powerhouse

These benefits are attributed to the rich nutrient profile of beef liver, making it the most nutrient-dense foods on the planet. Incorporating beef liver into your diet can provide a wide range of health benefits, supporting everything from your immune system to your metabolism.

Other than chicken liver, beef liver and calf’s liver are relatively lighter in flavor compared to lamb and pork liver. At least, that’s my experience – I mainly eat beef liver, usually with bacon cooked in bone broth… very yummy and crazy nutritious.

1. Boosts Immune System Efficiency

Beef liver is a rich source of vitamin A, which is essential for strengthening the immune system. This nutrient helps to maintain and repair skin tissues, acting as a barrier against infections.

2. Enhances Vision Health

The high levels of vitamin A in beef liver also contribute to better vision health, particularly in low-light conditions. Vitamin A supports the functioning of the retina, which is crucial for sight.

3. Supports Metabolism and Energy Production

Beef liver is packed with B vitamins, particularly B12, which plays a vital role in converting food into usable energy. This makes it an invaluable food for boosting metabolism and maintaining energy levels throughout the day.

4. Improves Blood Health

The iron found in beef liver is in a highly bioavailable form, making it particularly effective at increasing red blood cell production. This can help prevent anemia and improve overall blood health.

5. Antioxidant Protection

Beef liver contains Coenzyme Q10 (CoQ10), a powerful antioxidant that helps protect cells from damage by neutralizing harmful free radicals. This can contribute to reduced signs of aging and lower risk of chronic diseases.

Beef Kidney: Unlocking Vital Health Benefits

Incorporating beef kidney into your diet offers a spectrum of benefits, driven by its rich content of essential nutrients like selenium, B vitamins, and zinc.

These nutrients work in synergy to support the body’s detoxification processes, boost energy production, enhance immune function, and promote the health of your skin and brain, making beef kidney an invaluable addition to a health-conscious diet.

1. Supports Detoxification Processes

Beef kidney plays a crucial role in the body’s natural detoxification process due to its high selenium content. Selenium is crucial for the proper function of the liver’s enzyme system, helping to cleanse the body of toxins and heavy metals, promoting overall health and well-being.

2. Enhances Immune Function

Rich in selenium and B vitamins, beef kidney supports robust immune function. Selenium acts as a powerful antioxidant, protecting the body from infection and damage, while B vitamins aid in the formation of red blood cells and enhance energy levels.

3. Boosts Energy Production

The presence of B vitamins, especially B12, in beef kidney is vital for converting food into energy. This makes beef kidney an excellent food choice for improving metabolism and maintaining high energy levels throughout the day, essential for those leading an active lifestyle.

4. Promotes Healthy Skin

Beef kidney is a good source of zinc, an essential nutrient that supports skin health by fighting inflammation and supporting cellular regeneration. Regular consumption of beef kidney can help maintain healthy skin, reduce acne, and may slow the aging process.

5. Supports Brain Health

With its high content of omega-3 fatty acids and B vitamins, beef kidney can contribute to improved brain health. Omega-3 fatty acids are essential for maintaining the integrity of brain cells, while B vitamins support cognitive functions and neurotransmitter production, enhancing memory and focus.

Beef Heart: A Treasure Trove of Health Benefits

Incorporating beef heart into your diet provides a wide range of benefits, backed by its rich nutrient profile.

From supporting cardiovascular health to enhancing physical energy and boosting metabolism, beef heart is a powerful addition to a balanced diet, offering essential nutrients needed for optimal health.

1. Promotes Cardiovascular Health

Beef heart is an excellent source of CoQ10, a nutrient vital for heart health. CoQ10 helps maintain the heart’s energy levels and overall health, potentially reducing the various risk factors of heart disease. This makes beef heart beneficial for supporting the cardiovascular system’s function.

2. Enhances Physical Energy and Stamina

Rich in iron and B vitamins, beef heart can significantly boost energy levels and stamina. Iron helps improve oxygen delivery to tissues, while B vitamins are essential for converting dietary energy into physical energy, making beef heart ideal for athletes and active individuals.

3. Supports Muscle Health

The high-quality protein in beef heart, complete with essential amino acids, is crucial for muscle repair and growth. This makes it an excellent food choice for anyone looking to maintain or increase muscle mass and strength.

4. Boosts Metabolism

Beef heart contains an abundance of L-carnitine, a compound that plays a significant role in energy production by transporting fatty acids into the mitochondria for burning. This process can enhance metabolic rate, aiding in weight management and energy efficiency.

5. Rich in Essential Nutrients for Overall Health

Packed with selenium, zinc, and phosphorus, beef heart supports various aspects of health, from antioxidant protection and immune function to bone health. These nutrients are essential for maintaining overall well-being and preventing nutrient deficiencies.

Pancreas & Thymus (Sweetbread): Unveiling Their Nutritional Benefits

Incorporating pancreas and thymus, otherwise known as sweetbread, into your diet offers unique benefits, from supporting immune function and digestive health to providing essential nutrients for energy production and cellular protection.

Their rich content of vitamins, enzymes, and antioxidants make them valuable foods for those looking to enhance their diet with organ meats healthy fats.

1. Boosts Immune System Function

Sweetbreads, particularly the thymus gland, are rich in nutrients that support the immune system. The thymus gland plays a crucial role in the development of T-cells, which are essential for adaptive immunity, helping your body fight off pathogens and diseases.

2. Supports Digestive Health

The pancreas sweetbread is a good source of digestive enzymes, including amylase, lipase, and protease. These enzymes are essential for breaking down food into nutrients, promoting efficient digestion and nutrient absorption, and supporting overall digestive health.

3. Rich in Essential Nutrients for Energy Production

Both pancreas and thymus are excellent sources of B vitamins, particularly vitamin B12, which is vital for energy production. These nutrients help convert dietary energy into ATP, the primary energy carrier in cells, supporting overall vitality and stamina.

4. Antioxidant Properties for Cellular Protection

Sweetbreads are high in selenium, a nutrient known for its antioxidant properties. Selenium helps protect cells from oxidative damage caused by free radicals, supporting cellular health and reducing the risk of chronic diseases.

5. Aids in Hormonal Balance and Regulation

The thymus gland plays a role in the endocrine system, producing hormones that are essential for immune function. Consuming thymus can help support the body’s hormonal balance, contributing to better health and well-being.

Beef Lungs (Lights)

Beef lungs, often referred to as “lights,” are not commonly found in Western diets but offer a range of nutritional benefits when included.

However, it’s important to note that in many countries, including the United States, beef lungs are not approved for human consumption by regulatory agencies such as the USDA. Therefore, they are more often included in pet foods or used in cultures where eating a wide range of organ meats is more common.

1. Enhances Muscle Maintenance

Potential high protein content in beef lungs could support muscle repair and growth, essential for maintaining healthy muscle mass. Protein is a key nutrient for physical health, aiding in the repair of tissue and the production of enzymes and hormones.

2. Supports Blood Health

Rich in heme iron, beef lungs could theoretically contribute to improved blood health by enhancing oxygen delivery to cells and aiding in the prevention of iron-deficiency anemia, a condition marked by tiredness and weakness.

3. Boosts Energy and Immunity

The B vitamins, possibly present in beef lungs, are crucial for converting food into energy, supporting metabolism, and playing a role in the maintenance of a healthy nervous and immune system, thereby enhancing the body’s defense mechanisms.

4. A Leaner Organ Meat Option

If included in a diet, beef lungs would offer a lower fat content compared to other organ meats, making them a leaner option for those focusing on fat intake management while seeking the nutritional benefits of eating organ meat.

5. Mineral-Rich for Overall Well-being

Essential minerals such as zinc and selenium, which might be found in beef lungs, are important for immune function, skin health, and antioxidant protection, contributing to overall well-being and disease prevention.

Spleen: Vital Nutrient Benefits Unleashed

Incorporating spleen into your diet offers a range of health benefits, thanks to its rich nutrient profile. From boosting the immune system to supporting blood health and enhancing metabolic efficiency, spleen is a valuable addition for those looking to harness the nutritional benefits of organ meats.

1. Immune System Booster

The spleen, rich in iron and antibodies, plays a crucial role in fighting infection and maintaining a healthy immune system. Iron is vital for the production of white blood cells, while the presence of antibodies in the spleen tissue helps combat pathogens.

2. Supports Blood Health

High in heme iron, consuming spleen can help prevent anemia by improving hemoglobin levels and enhancing oxygen transport throughout the body. This is essential for energy and overall vitality, making spleen a beneficial organ meat for blood health.

3. Rich in Antioxidants

The spleen contains a significant amount of antioxidants, which protect the body’s cells from damage caused by free radicals. This can reduce the risk of chronic diseases and support overall health and longevity.

4. Enhances Metabolic Efficiency

With its abundance of essential amino acids and B vitamins, the spleen supports metabolism by aiding in the breakdown and absorption of nutrients. This can lead to improved energy levels and a more efficient metabolic rate.

5. Nutrient-Dense for Overall Well-being

Spleen is a source of vitamins and minerals, including vitamin B12, zinc, and copper, which are crucial for maintaining various bodily functions from nervous system health to skin integrity and red blood cell formation.

Brain: Unlocking Cognitive and Nutritional Benefits

Including beef brain in your diet can offer numerous health benefits, particularly for cognitive function and nervous system health. Its rich content of essential fatty acids, cholesterol, and antioxidants makes it a unique addition to a nutrient-dense diet, supporting brain health and beyond.

1. Enhances Cognitive Function

The brain is rich in omega-3 fatty acids, particularly DHA, which is essential for maintaining brain health. Consuming beef brain may support cognitive functions such as memory, focus, and the prevention of cognitive decline, contributing to overall brain health.

2. Supports Nervous System Health

Beef brain contains a high level of cholesterol, which is a key component of brain cells and nerve fibers. This nutrient supports the integrity of the myelin sheath, ensuring proper signal transmission within the nervous system.

3. Rich Source of Essential Fatty Acids

The essential fatty acids found in beef brain, including omega-3 and omega-6, play crucial roles in reducing inflammation and supporting heart health. These fats are vital for the development and function of the brain and cardiovascular system.

4. Potent Antioxidant Properties

Beef brain is a source of antioxidants that protect the brain and body from oxidative stress, which can lead to chronic diseases. These antioxidants help neutralize harmful free radicals, supporting cellular health and longevity.

5. Contributes to Mental Health

The nutrients in beef brain, particularly omega-3 fatty acids, have been linked to improved mood and mental health. Regular consumption may help reduce the symptoms of depression and anxiety, contributing to overall well-being.

Tripe: Digestive and Nutritional Advantages

Incorporating tripe into your diet can offer a range of benefits, from supporting gut and joint health to boosting the immune system and maintaining healthy skin. Its rich nutritional profile makes it a valuable addition for those looking to enhance their diet with organ meats.

1. Promotes Digestive Health

Tripe, the stomach lining of a cow, is known for its high collagen content. Collagen can help strengthen the lining of the stomach, potentially improving digestive health and preventing gastrointestinal issues, making tripe beneficial for gut health.

2. Supports Joint Health

The collagen found in tripe is also crucial for maintaining healthy joints. Consuming collagen may help reduce joint pain and the symptoms of arthritis by supporting the repair of joint cartilage and reducing inflammation.

3. Boosts Immune System

Tripe is rich in zinc, an essential mineral that plays a significant role in immune function. Zinc helps in the development and function of immune cells, bolstering the body’s ability to fight off infections and diseases.

4. Aids in Skin Health

The high levels of collagen in tripe contribute to skin elasticity and hydration, potentially reducing the appearance of wrinkles and dryness. Regular consumption can promote healthier, more resilient skin, reflecting the benefits of a collagen-rich diet.

5. Rich in Protein and Nutrients

Tripe is a good source of lean protein, offering a full spectrum of amino acids necessary for muscle repair and growth. Additionally, it provides various vitamins and minerals, including B vitamins and selenium, supporting overall health and energy levels.

Eating Organ Meats: Recipe Suggestions

Exploring organ meats through cooking can unlock a variety of flavors and health benefits. Here are some classic recipes for each type of organ meat mentioned, offering a delicious way to incorporate these nutrient-dense foods into your diet:

Beef Liver

  1. Liver and Bacon: A timeless recipe where liver slices are pan-fried with bacon, often deglazed with a bit of vinegar or wine to add richness to the flavor.
  2. Liver Pâté: A smooth, spreadable mixture made by blending cooked liver with butter, cream, and various seasonings, perfect for spreading on crackers or bread.

Beef Kidney

  1. Steak and Kidney Pie: A traditional British dish combining beef kidney and steak in a rich gravy, encased in a flaky pastry.
  2. Devilled Kidneys: The British do love their kidneys; this one is usually served for breakfast. Spiced up with paprika, cumin and cayenne pepper and served on toast.

Beef Heart

  1. Grilled Beef Heart: Marinated and grilled to perfection, this recipe highlights the organ’s unique flavor and tenderness.
  2. Beef Heart Stew: Slow-cooked with vegetables and broth until tender, making a hearty and flavorful meal.

Pancreas & Thymus (Sweetbread)

  1. Pan-Fried Sweetbreads: Lightly breaded and fried until golden, served with a squeeze of lemon juice or a creamy sauce.
  2. Sweetbread Tacos: Chopped sweetbreads cooked with spices and served in soft tortillas with your choice of toppings.

Beef Lungs (Lights)

Due to it being illegal to sell lungs in the U.S., you will struggle to get your hands on any. This is much to the anger of any haggis-eating Scots that reside in the States. However, if you do mange to get some, here’s some recipe options.

  1. Beef Lungs Cooked in Milk: For this one, I suggest you watch this video by Wilderness Cooking. I love this guy – a man of little words but a master of living off the land.
  2. Haggis: Not technically ‘beef’ lung but I feel needs a mention here… a traditional Scottish pudding made from sheep’s heart, liver, and lungs, mixed with onion, oatmeal, suet, spices, and salt, encased in the animal’s stomach or an artificial casing. Celebrated especially on Burns Night, it is a symbol of Scottish cuisine, known for its unique and hearty flavor.


  1. Stuffed Spleen: A traditional Sicilian dish where the spleen is stuffed with herbs and breadcrumbs, then roasted or grilled.
  2. Spleen Curry: Cooked in a spicy curry sauce, often found in South Asian cuisines, offering a bold flavor.


  1. Scrambled Brains and Eggs: Beef brains cooked similarly to scrambled eggs, often seasoned with herbs and spices.
  2. Brain Fritters: Slices of brain coated in batter and deep-fried until crispy, served with dipping sauces.


  1. Menudo: A spicy Mexican soup made with tripe, hominy, and a chili-based broth, traditionally served with lime, onion, and cilantro on the side.
  2. Tripe Stew: Slow-cooked with tomatoes, onions, and herbs, creating a rich and comforting dish.

These recipes are just starting points to explore the diverse and flavorful world of organ meats. Each dish offers a unique taste experience while providing the nutritional benefits of organ meats.

Beef Organ Supplements: An Alternative Way to Reap the Benefits

Beef organ meat supplements offer a convenient alternative for those looking to harness the nutritional benefits of beef organ meats, without the direct culinary experience.

Packed with the same essential nutrients, vitamins, and minerals found in organs like liver, heart, and kidney, these supplements can support overall health, from boosting energy levels and immune system strength to enhancing metabolic and cognitive functions.

Ideal for individuals with dietary restrictions or preferences that limit the consumption of actual organ meats, these supplements ensure you don’t miss out on the nine essential amino acids, fat-soluble vitamins, and heme iron crucial for maintaining optimal health.

Incorporating beef organ supplements into your daily routine can be an effective way to reap the numerous health benefits of organ meats, making it a practical choice for busy lifestyles or for those seeking a straightforward approach to nutritional supplementation.


Check out my guide on the best organ meat supplements on the market and best beef liver supplements.

Are There Risks to Eating Organ Meats?

While eating organ meats can offer a myriad of health benefits due to their rich nutrient profile, there are potential risks and considerations to keep in mind when incorporating organ meats.

Cholesterol Conundrum

First, organ meat is high in dietary cholesterol and saturated fat, which may be a concern for some individuals. It’s now understood if we don’t eat high-cholesterol foods, our bodies will go and make it.

This makes me question why we would make something that’s so bad… and guess what..? The narrative is now changing to saturated fat being the villain.

Many will say you should have a balanced diet or eat in moderation to limit the risks of cardiovascular disease. I’m no doctor, but can you imagine our hunter-gatherer ancestors holding back?

Toxic Toxins

Another consideration is the accumulation of toxins. Organs like the liver and kidney function to filter toxins from the body; thus, they may contain higher levels of harmful substances if the animals were exposed to pollutants, medications, or a poor diet.

This underscores the importance of sourcing animal protein and organ meats from grass-fed, well-raised animals to minimize exposure to these toxins.

Vitamin A & Iron: You Can Have Too Much Of A Good Thing

Furthermore, certain organ meats are rich in vitamin A and iron, which can be beneficial in the right amounts but potentially harmful in excess.

Consuming large amounts of liver, for example, could lead to vitamin A toxicity, particularly in pregnant women, where it’s linked to birth defects.

Similarly, excess iron intake from organ meats could exacerbate conditions like hemochromatosis, a disorder leading to iron overload in the body.

Mad Cow Disease

Lastly, the risk of disease transmission through organ meats, such as bovine spongiform encephalopathy, overwise known as mad cow disease, from brain and spinal cord tissues, though rare, is a serious consideration, emphasizing the need for proper handling and cooking of these meats.

In summary, while organ meats can be a valuable addition to a diet, it’s crucial to consume them thoughtfully and in moderation, considering individual health conditions and dietary needs. Ensuring the quality and safety of the source can also mitigate potential risks associated with their consumption.


As you’ll now know, beef organ meat is an under appreciated superfood. It’s packed full of vitamins, minerals, amino acids and proteins that will aid optimal heath.

Of course there are risk factors to consuming organ meat, but bear in mind there are risks to eating pretty much anything, including plants with some having to dodge such things as nightshades for example.

But should this scare you off of giving them a go and seeing if your health can benefit from eating organ meat?

Well, if you are ready to take the plunge, you have some recipes suggestions to try out. A Google search will provide a wealth of others for you to gorge on.

Failing that, if you want the beef organs benefits, but can’t get your head around eating them, then why not try organ supplements? They’re not the most cost effective option but by far the easiest.

So that’s it… have a nutritious day!

FAQs: Beef Organs Benefits

Is organ meat inflammatory?

Organ meat is generally not inflammatory and can be anti-inflammatory due to its high content of omega-3 fatty acids, vitamins, and minerals that support the immune system and reduce inflammation.

Do beef organs have collagen?

Yes, beef organs, especially the liver and heart, contain collagen. This protein is essential for skin, joint, and bone health, contributing to the strength and elasticity of these tissues.

Do beef organs have Omegas?

Beef organs, particularly the liver and brain, are rich in omega-3 and omega-6 fatty acids. These essential fats are known for their heart health benefits and their role in reducing inflammation throughout the body.

Is organ meat good for skin?

Organ meat can be beneficial for the skin due to its high content of vitamins A and E, zinc, and collagen. These nutrients promote skin health by supporting cell regeneration, moisture retention, and protection against oxidative damage.

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