Organ Meat: 25 Health Boosting Benefits Your Body Craves
I like to think of organ meats as Mother Nature’s superfood. Liver, for example, is the most nutrient-dense food on the planet – nothing else comes close.
And, our digestive systems are perfectly designed to extract every last drop of this goodness out leaving little to waste… which can’t be said for many plant foods where much of the nutrients pass straight through and into the pan.
That’s why I consume organ meats regularly in both fresh and supplement form – I’m sure it’s one of the most significant factors that allows me to thrive and enjoy life.
If you want to know exactly what health-boosting benefits organ meats can offer to help you thrive, you’re in the right place. Keep reading to discover organ meat’s worst-kept secrets.
What Health Boosting Benefits Does Organ Meat Provide?
Many scoff and turn their noses up at the thought of eating the organs of an animal despite the unquestionable many health benefits of organ meats.
We’re happy to chow down on a ribeye, all pre-prepared and resembling nothing of its previous form. Organ meats offer no such ignorance… liver is clearly liver and there’s no mistaking a kidney being, well, a kidney.
I think it’s a result of the modern world we live in where we no longer have to hunt for our meat. We would’ve had a deep connection with the meat we ate and the life taken to allow another to live on a little longer.
But, If you’re ready to take the leap and get organ meat into your life and join the many cultures that still take advantage of this nutrient-dense food, here are the health-boosting reasons for incorporating organ meats that your body and mind will thank you for.
1. Vitamin A
Vitamin A is one of the vital fat-soluble vitamins essential for vision, immune function, and skin health. Found in foods like liver, it supports tissue maintenance, especially in mucous membranes, aiding immune defenses. Adequate intake is crucial for overall health and bodily system development.
- Health Benefits: Supports vision, immune function, skin health, and cell growth.
- Found in: Liver (especially beef liver).
- Typical Quantity: A 3.5 oz/100g serving of beef liver contains around 6,582 mcg of Vitamin A.
- Recommended Daily Amount: About 900 mcg for men and 700 mcg for women.
2. Heme Iron
Iron is a crucial mineral for the body’s oxygen transport, supporting red blood cell production and energy metabolism. It’s pivotal in preventing iron-deficiency anemia and maintaining overall vitality. Iron is present in various foods, however, heme iron – which is most readily absorbed by your body – is only found in animal sources. Unlike non-heme iron found in plant foods. Animal sources like liver and red muscle meats are particularly rich in this essential nutrient.
- Health Benefits: Essential for oxygen transport, energy production, and immune system function.
- Found in: Liver (various types), heart.
- Typical Quantity: A 3.5 oz/100g serving of beef liver provides around 6.5 mg of iron.
- Recommended Daily Amount: 8 mg for adult men and 18 mg for adult women.
3. Zinc
Zinc is an essential mineral that plays a pivotal role in immune function, wound healing, and protein synthesis. It supports various enzymatic processes, contributing to overall health. Foods like organ meats, especially liver and kidney, provide significant amounts of this vital nutrient.
- Health Benefits: Supports immune function, wound healing, and DNA synthesis.
- Found in: Liver (various types), kidney.
- Typical Quantity: A 3.5 oz/100g serving of liver contains around 4-5 mg of zinc.
- Recommended Daily Amount: Around 11 mg for men and 8 mg for women.
4. Vitamin B12
Vitamin B12, a water-soluble vitamin, is crucial for nerve function, DNA synthesis, and red blood cell production. It supports overall energy metabolism and plays a key role in maintaining healthy brain and nervous system function. Organ meats like liver and kidney are excellent sources of this essential nutrient.
- Health Benefits: Important for nerve function, red blood cell production, and DNA synthesis.
- Found in: Liver, kidney, heart and bone marrow.
- Typical Quantity: A 3.5 oz/100g serving of liver provides about 60-70 mcg of Vitamin B12.
- Recommended Daily Amount: Around 2.4 mcg for adults.
5. Copper
Copper is an essential trace mineral vital for antioxidant defense, collagen formation, and iron absorption. It supports overall immune and cardiovascular health while aiding in connective tissue strength. Organ meats, particularly liver and kidney, provide notable amounts of this important nutrient.
- Health Benefits: Supports iron absorption, collagen formation, and antioxidant defense.
- Found in: Liver, kidney.
- Typical Quantity: A 3.5 oz/100g serving of liver contains around 12 mg of copper.
- Recommended Daily Amount: About 900 mcg for adults.
6. Selenium
Selenium is a crucial trace mineral, that acts as a powerful antioxidant, supporting immune function and thyroid health. Found in foods like organ meats, particularly kidney and heart, it helps protect cells from oxidative stress and contributes to overall well-being.
- Health Benefits: Acts as an antioxidant, supports thyroid function, and the immune system.
- Found in: Kidney, heart.
- Typical Quantity: A 3.5 oz/100g serving of kidney contains around 40-50 mcg of selenium.
- Recommended Daily Amount: About 55 mcg for adults.
7. Vitamin D
Vitamin D is another one of the fat-soluble vitamins, essential for calcium absorption, bone health, and helps the immune system function effectively. It supports overall well-being and is crucial for maintaining strong bones and a stronger immune system. Limited food sources make it necessary to obtain sunlight exposure or supplements.
- Health Benefits: Aids in calcium absorption, bone health, and immune function.
- Found in: Liver (various types).
- Typical Quantity: Amount varies, around 20 IU per 3.5 oz/100g of liver.
- Recommended Daily Amount: Around 600-800 IU for adults (although I’m not convinced this is nearly enough).
8. Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a vital compound supporting energy production, heart health, and antioxidant defense. It plays a key role in cellular respiration and helps maintain overall vitality. While synthesized in the body, organ meats like heart contain CoQ10, contributing to its levels in the system.
- Health Benefits: Supports energy production, heart health, and antioxidant defense.
- Found in: Heart.
- Typical Quantity: Amount varies, around 20-40 mg per 3.5 oz/100g of heart.
- Recommended Daily Amount: No specific RDA, but supplementation is common.
9. Vitamin K2
Vitamin K2, a fat-soluble vitamin, is essential for bone and cardiovascular health. It aids in proper calcium utilization, ensuring it goes to the right places, like bones, and not arteries. Organ meats such as liver and kidney contain vitamin K2, contributing to its beneficial effects on health.
- Health Benefits: Important for bone health, cardiovascular health, and blood clotting.
- Found in: Kidney, liver.
- Typical Quantity: Amount varies, around 100 mcg per 3.5 oz/100g of kidney.
- Recommended Daily Amount: No official RDA, but around 90-120 mcg is suggested.
10. Choline
Choline is a vital nutrient that supports brain function, cell structure, and liver health. It’s essential for neurotransmitter synthesis and lipid metabolism. Organ meats, notably liver and brain, are rich sources of choline, contributing to overall cognitive and metabolic well-being.
- Health Benefits: Supports brain function, cell membrane structure, and liver health.
- Found in: Liver, kidney, brain.
- Typical Quantity: A 3.5 oz/100g serving of liver contains around 250-300 mg of choline.
- Recommended Daily Amount: About 550 mg for men and 425 mg for women.
11. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats crucial for heart health, brain function, and reducing inflammation. They play a vital role in supporting cognitive and cardiovascular well-being. While commonly associated with fatty fish, omega-3s can also be found in organ meats like brain, contributing to their health benefits.
- Health Benefits: Supports heart health, brain function, and reduces inflammation.
- Found in: Brain.
- Typical Quantity: Amount varies, around 1,000-2,000 mg per 3.5 oz/100g of brain.
- Recommended Daily Amount: About 250-500 mg of EPA and DHA combined.
12. Collagen
Collagen, a vital protein, is essential for skin elasticity, joint health, and connective tissues. It supports overall structural integrity and is important for maintaining the skin’s youthful appearance and joint flexibility. Collagen is found in various tissues, including skin and tendons present in organ meats, contributing to its benefits.
- Health Benefits: Aids in skin elasticity, joint health, and connective tissue strength.
- Found in: Skin, tendons.
- Typical Quantity: Amount varies, generally higher in connective tissues.
- Recommended Daily Amount: No specific RDA, as it’s not a typical nutrient but a protein.
13. Glutathione
Glutathione is a powerful antioxidant molecule crucial for cellular defense and detoxification. It supports overall immune function and protects cells from oxidative damage. While primarily synthesized in the body, organ meats such as liver are sources of glutathione precursors, contributing to its role in maintaining health.
- Health Benefits: Powerful antioxidant, supports detoxification and immune function.
- Found in: Liver.
- Typical Quantity: Amount varies, higher in fresh liver.
- Recommended Daily Amount: No specific RDA, as it’s a molecule produced by the body.
14. Carnosine
Carnosine is a dipeptide with roles in muscle function, antioxidant defense, and brain health. It supports overall cellular vitality and helps mitigate oxidative stress. While naturally produced in the body, carnosine is present in organ meats such as heart and muscles, contributing to its beneficial effects.
- Health Benefits: Supports muscle function, antioxidant defense, and brain health.
- Found in: Heart.
- Typical Quantity: Amount varies, higher in lean meats.
- Recommended Daily Amount: No specific RDA, as it’s not a typical nutrient but a dipeptide.
15. B Vitamins (B6, B2)
B vitamins, including B6 and B2 (riboflavin), are essential for energy metabolism, red blood cell production, and nerve function. They support overall vitality and are crucial for various bodily processes. Organ meats, like liver and kidney, are rich sources of B vitamins, contributing to their important roles in health.
- Health Benefits: Important for energy metabolism, red blood cell production, and nerve function.
- Found in: Liver, kidney.
- Typical Quantity: Amount varies, significant amounts.
- Recommended Daily Amount: B6: around 1.3-2 mg; B2: around 1.1-1.3 mg.
16. Phosphorus
Phosphorus is a mineral essential for bone health, energy production, and DNA synthesis. It supports overall cellular function and is crucial for maintaining strong bones and teeth. Organ meats, particularly heart and kidney, contain phosphorus.
- Health Benefits: Essential for bone health, energy production, and DNA synthesis.
- Found in: Kidney, heart.
- Typical Quantity: Amount varies, around 200-300 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 700 mg for adults.
17. Magnesium
Magnesium is a mineral vital for muscle and nerve function, bone health, and energy production. It supports overall well-being and is involved in various enzymatic processes. Organ meats, like heart and kidney, provide magnesium, contributing to its important role in maintaining health.
- Health Benefits: Supports muscle and nerve function, bone health, and energy production.
- Found in: Heart, kidney.
- Typical Quantity: Amount varies, around 20-30 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 400-420 mg for men and 310-320 mg for women.
18. Vitamin E
Vitamin E is a fat-soluble antioxidant essential for skin health, immune function, and cell protection. It supports overall well-being by neutralizing harmful free radicals and maintaining healthy cells. Organ meats, such as brain and heart, contain vitamin E, contributing to its beneficial effects on health.
- Health Benefits: Acts as an antioxidant, supports skin health, and immune function.
- Found in: Brain, heart.
- Typical Quantity: Amount varies, around 0.5-1 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 15 mg for adults.
19. Manganese
Manganese is a trace mineral crucial for bone health, metabolism, and antioxidant defense. It supports overall well-being by aiding enzymatic reactions and protecting against oxidative stress. Organ meats like liver and kidney contain manganese, contributing to its important role in maintaining health.
- Health Benefits: Supports bone health, metabolism, and antioxidant defense.
- Found in: Kidney, liver.
- Typical Quantity: Amount varies, around 0.2-0.5 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 2.3 mg for men and 1.8 mg for women.
20. Iodine
Iodine is an essential trace mineral crucial for thyroid hormone production and regulation. It supports overall metabolic and hormonal balance, influencing various bodily processes. While present in foods like seafood, iodine can also be found in the thyroid gland of organ meats, contributing to its role in promoting health.
- Health Benefits: Crucial for thyroid hormone production and regulation.
- Found in: Thyroid gland.
- Typical Quantity: Amount varies, around 30-60 mcg per 3.5 oz/100g.
- Recommended Daily Amount: Around 150 mcg for adults.
21. Cobalamin (Vitamin B12)
Cobalamin, or Vitamin B12, is a water-soluble vitamin essential for nerve function, DNA synthesis, and red blood cell production. It supports overall energy metabolism and is crucial for maintaining a healthy nervous system. Organ meats like liver and brain are excellent sources of Vitamin B12, contributing to its vital role in health.
- Health Benefits: Essential for nerve function, red blood cell formation, and DNA synthesis.
- Found in: Kidney, brain.
- Typical Quantity: Amount varies, significant amounts.
- Recommended Daily Amount: Around 2.4 mcg of B12 for adults.
22. Niacin (Vitamin B3)
Niacin, or Vitamin B3, is essential for energy metabolism, skin health, and nerve function. It supports overall vitality and helps convert food into energy. Organ meats like liver and kidney are rich sources of niacin, contributing to its important role in maintaining health.
- Health Benefits: Supports energy metabolism, skin health, and nerve function.
- Found in: Liver, kidney.
- Typical Quantity: Amount varies, around 10-15 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 16 mg for men and 14 mg for women.
23. Carnitine
Carnitine is a compound critical for energy production, fat metabolism, and heart health. It supports overall vitality by transporting fatty acids into cells’ mitochondria, where they’re converted into energy. While synthesized in the body, organ meats like heart and kidney provide carnitine, contributing to its essential role in maintaining health.
- Health Benefits: Aids in energy production, fat metabolism, and heart health.
- Found in: Heart, kidney.
- Typical Quantity: Amount varies, around 20-25 mg per 3.5 oz/100g.
- Recommended Daily Amount: No specific RDA, as it’s not a typical nutrient but a compound synthesized by the body.
24. Histidine
Histidine is an amino acid essential for tissue repair, immune response, and neurotransmitter regulation. It supports overall well-being by aiding in various physiological processes. Organ meats like heart and kidney are sources of histidine, contributing to its important role in maintaining health.
- Health Benefits: Supports tissue repair, immune response, and neurotransmitter regulation.
- Found in: Heart, kidney.
- Typical Quantity: Amount varies, around 300-400 mg per 3.5 oz/100g.
- Recommended Daily Amount: Around 14 mg per kg of body weight.
25. Folate (Vitamin B9)
Folate, or Vitamin B9, is vital for cell division, DNA synthesis, and neural tube development. It supports overall well-being by aiding in important biological processes. Organ meats like liver and kidney are rich sources of folate, contributing to its crucial role in maintaining health. Folate is not to be confused with folic acid. Folic acid is the manmade, synthetic version.
- Health Benefits: Crucial for cell division, DNA synthesis, and neural tube development.
- Found in: Liver, kidney.
- Typical Quantity: Amount varies, around 50-70 mcg per 3.5 oz/100g.
- Recommended Daily Amount: Around 400 mcg for adults.
What are Organ Meats?
Animal organs are the same organs as humans including liver, kidneys, heart, lungs and brain. But also includes the not-so-obvious such as pancreas (sweetbread – which also include the thymus gland) and stomach (tripe).
Skin is also technically an organ, although not typically included within the list of organs we eat. This is why I included collagen within the list above which is obtained from skin, among other things such as connective tissues.
Other words you’ll see used are offal meats, pluck and variety meats.
How Can Organ Meat Benefit You?
Including organ meat in your diet will give your body a boost in nutrients it wants and needs. As you can see from the organ meat benefits listed above, they are jam-packed full of goodness.
I like to think about what our hunter-gatherer ancestors would have done… would they have eaten these parts of the kill?
Damn right they would’ve. They wouldn’t have left anything to waste. I think they would have savored these parts.
It’s understood the liver would have been eaten right after the kill when it was still warm and at its freshest.
If it’s good enough for them, then it’s good enough for us.
The thought and taste of eating organ meat can be a challenge but that doesn’t mean you have to miss out.
Check out my essential guide to the Best Organ Meat Supplements
Organ Meat: FAQs
What is the healthiest organ meat?
As shown in the list above, all organ meats offer great health benefits of various kinds. That said, I like to think of the liver as the king of the organs, beef liver being the most nutritious. So much so that it’s recommended it’s not eaten too often due to its rich source of vitamin A.
How often should you eat organ meat?
I’d say, eat organ meats as often as you can or want. The only proviso here is with liver. Due to its very high vitamin A levels, it’s suggested this is consumed 1-2 times a week. However, there are very minimal cases of vitamin A overdoses from overconsumption of liver.
Is eating organ meat healthy?
Damn right, it is. I call it Mother Nature’s Superfood – packed full of health-boosting goodness.
What are the 7 organ meats?
The 7 types of organ meat include liver, kidney, brain, heart, lungs, pancreas (sweetbread – which also include the thymus gland), and stomach (tripe).
What is the best organ meat to eat?
In terms of taste, this is a question of personal preference. Unlike muscle meat, any organ meats have an acquired taste. Many struggle with eating liver, for example. Sweetbread is very tasty hence the reason you’re more likely to find it on the menu of fine dining restaurants.
Which organ meat is best?
In terms of the many health benefits of organ meats, liver is the best – it’s like nature’s multivitamin. But, as you’ll see in the list above, they are all highly nutritious, and eating organ meats would be beneficial for health.
Which liver tastes best?
Among the various livers, tastes vary. Beef liver offers a robust yet subtle flavor, lamb liver provides a slightly milder taste, and pork liver is rich with its distinct savory notes. Chicken liver, delicate and mildly flavored, is often considered a good entry point for those new to organ meats.
The trick with liver is how you cook it. If it’s overcooked it becomes tough and has a chewy texture. Aim to brown the outside only leaving it pink inside.
Beef liver is my personal favourite followed by chicken. Lamb and pork liver should be left to the hardcore liver fans.
Do organ meats contain essential amino acids?
As with most meat, many organ meats contain all nine essential amino acids that the body cannot produce on its own. These nine essential amino acids are crucial for various bodily functions, including protein synthesis and tissue repair.
Organ meats like liver, heart, and kidney are considered complete protein sources, providing a wide array of essential amino acids necessary for maintaining overall health.
Do organ meats contain vitamin C?
This is one of the biggest arguments against the carnivore diet. Organ meat as well as muscle meat is not known to contain vitamin C. However, some carnivores have survived for years without consuming any food known to have vitamin C or vitamin C supplements without any signs of scurvy.
Some will argue that vitamin C was not included in the nutritional tests of most organ meats and muscle meat and that there’s enough vitamin C to maintain good health on an animal-only diet.
Conclusion
I hope this has opened your eyes to the power of eating organ meats, and nudged you to consider adding it to your diet.
There’s the added bonus of making use of the whole beast, minimising food waste.
The next question you may have is ‘How do I add it to my diet?’
There are plenty of recipes that can be found with a quick Google search for all the different organ and offal meats.
Are you brave enough to try beef brain? It’s very scrummy with scrambled eggs.
How about ox tongue? I’d choose beef tongue over ham any day.
Alternatively, if it’s just too difficult to get your head around, but you want the all the organ meat benefits, there are many organ supplements on the market making it much easier, although heavier on the wallet.
If you want more information in the health benefits of beef liver supplements then check out my article here.
Either way, give it a go… your body will thank you.