You’ve probably heard a lot about how important it is to eat organ meat: things like liver, kidney, tripe, heart, and even brain. What do these meats have that the muscle meat that we’re used to eating doesn’t have? The answer is A LOT! Organ meats are the most concentrated source of just about every nutrient, including important vitamins, minerals, healthy fats and essential amino acids. In the olden days (yes, I use that term purposely vaguely because it’s different for different cultures), organ meat was revered and saved for those at the highest echelons of society (exactly who depended on the culture, sometimes it was saved for pregnant women, sometimes the head of the family or tribe, sometimes the oldest members of the society, sometimes the hunters, etc.). I remember my mom cooking liver once a week when I was a kid (I also remember hating it, which is strange because I look forward to it now). But most of us don’t eat any organ meat anymore. So, what changed? How have we, as a society, migrated so far from organ meats in just a couple of generations? I think the answer to that question could be a dissertation in itself, but there is one BIG benefit for us: organ meat, even from grass-fed animals, can be very cheap compared to muscle meat (and organ meats from grass-fed animals are even higher in nutrients than organs from grain-fed animals).So, not only do you get to eat the healthiest meat from the animal, but you get to save money doing it! If you’re living on a tight budget, this might be a great way to work in some grass-fed meat!
I urge you to be adventurous with organ meats. I love ordering more unusual organ meats and things like feet and knuckles in ethnic restaurants, especially French and Chinese (although you do need to be careful of gluten ingredients when you do this). But when it comes to cooking at home, certain organ meats are easier to find than others. I suggest starting with the three organ staples: liver, kidney and heart. All three are available from US Wellness Meats (both beef and lamb, but also look at their variety of organ meat sausages) and liver is available from GrassFed Traditions (bison, beef and lamb).
Compared to the muscle meat we are used to eating, organ meats are more densely packed with just about every nutrient, including heavy doses of B vitamins such as: B1, B2, B6, folate and the very important vitamin B12. Organ meats are also loaded with minerals like phosphorus, iron, copper, magnesium, iodine, calcium, potassium, sodium, selenium, zinc and manganese and provide the important fat-soluble vitamins A, D, E and K. Organ meats are known to have some of the highest concentrations of naturally occurring vitamin D of any food source. Organ meats also contain high amounts of essential fatty acids, including arachidonic acid and the omega-3 fats EPA and DHA.
Liver is known to be one of the most concentrated sources of vitamin A of any foods. In addition to containing dozens of important vitamins and minerals, it is an outstanding source of Vitamin D, Vitamin B12 (and other B-Vitamins), copper, potassium, magnesium, phosphorous, manganese, and iron, which is in a form that is particularly easily absorbed and used by the body. Kidney is particularly high in Vitamin B12, selenium, iron, copper, phosphorus and zinc. Even though heart is technically a muscle, it also is also a superfood. Heart is a very concentrated source of the supernutrient, Coenzyme Q10 (CoQ10, important for cardiovascular health and also rich in kidney and liver), contains an abundance of Vitamin A, Vitamin B12; folic acid, iron, selenium, phosphorus and zinc, and is the number one food source of copper. Heart also contains twice as much collagen and elastin than regular meat (which means it is rich in the amino acids glycine and proline), which are essential for connective tissue health, join health and digestive health (see The Health Benefits of Bone Broth).
I recommend incorporating organ meat into your diet at least twice per week. In fact, the more organ meat in your diet, the better, especially if it’s grass-fed.(See: 3 Painless Ways to “Eat Your Liver” for recipe ideas!) If you’re still disgusted by the idea of eating liver, you’re not alone. Fortunately there is an easy solution: liver pills!Organic 3 Beef Liver Capsules are non-defatted to preserve the fat-soluble nutrient content (including vitamin A) and it’s freeze-dried, which also helps preserve the full range of nutrients compared to desiccated liver capsules thanks to maintaining cold temperatures through the drying process. There’s no additives or fillers and the capsules are simply made from gelatin.
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Why Americans do not eat organs. Organ meat consumption in the United States has drastically declined over the last 100 — 150 years. The reason for this is mostly related to the socio-economical stigma around them. For a long time, organs were considered “poor country folk” food.
Why Americans do not eat organs. Organ meat consumption in the United States has drastically declined over the last 100 — 150 years. The reason for this is mostly related to the socio-economical stigma around them. For a long time, organs were considered “poor country folk” food.
Liver is one of the most nutrient-dense organ meats, providing high amounts of vitamin A, B vitamins (B2, B3, B5, B6, B9, and B12), iron, copper, selenium, and zinc. Liver consumption supports healthy vision, immune function, red blood cell production, and cognitive health.
And the nutrients in organ meats (and all meat) are more bioavailable than in vegetables. But when it comes to gram-for-gram nutrient value, nothing beats liver.
Liver is low in calories and rich in high quality protein, all while providing an incredible amount of vital nutrients. For most people, liver can be enjoyed in moderation as part of a balanced diet. However, it should be eaten in limited amounts if you are pregnant and avoided if you have gout.
While organ meats are highly nutritious foods, they also contain a lot of cholesterol (especially the liver and heart). High cholesterol levels raise your risk of having a heart attack or stroke. Therefore, it's recommended that organ meats be eaten in moderation.
So what qualifies it as a superfood? Compared to many other meats, ostrich is a better source of vitamins and minerals. Zinc: A 100-gram serving of cooked ostrich meat provides around 4 milligrams of zinc, over 30% of the recommended daily value.
Nevertheless, organ meats have high nutrient density–more than muscle meat on a pound-for-pound basis. Most popular organ meats come from beef followed by lamb and mutton organs which are extremely tender ( especially from lamb).
An excellent source of niacin and vitamin B6, skinless turkey, is one of the best lean proteins to add to your meals. The nutrients found in skinless turkey meat can help support heart health, energy levels, brain function, digestion, and other bodily processes.
Eating a single serving of liver can help you meet your daily recommended amount of most of these vitamins and minerals, reducing your risk of nutrient deficiency. Liver is also very high in protein, a nutrient that's essential for you to build and maintain healthy tissue, including muscle, skin, and bone.
Liver is the most nutrient dense organ meat, and it is a powerful source of vitamin A. Vitamin A is beneficial for eye health and for reducing diseases that cause inflammation, including everything from Alzheimer's disease to arthritis.
There's a richness to liver, which explains some of its appeal. It shines alongside soft, buttery, mashed potato and paired with onion gravy, or next to a sharply dressed bitter leaf salad, where there's plenty of acidity to cut through the meat.
Aside from the more commonly consumed parts of the animal, it is traditional to also eat organ meats such as liver, brains, and intestines. Many of the early settlers were taught Southeastern Native American cooking methods.
Eating meat from wild game can provide you with a lean source of protein. However, wild game organs can have much higher amounts of chemicals and metals than the meat. Eating wild game organs should always be avoided.
Humans are omnivores and have the digestive juices needed to deal with meat, cooked or not. The dangers of raw meat are not related to indigestion, but rather, to infections. Cooking kills germs. Eating meat raw, on the other hand, puts you at risk of contracting infectious diseases.
And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.
Introduction: My name is Eusebia Nader, I am a encouraging, brainy, lively, nice, famous, healthy, clever person who loves writing and wants to share my knowledge and understanding with you.
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