Organ Meat Benefits: 10 Reasons to Eat More Organ Meat

Amidst the search for the ultimate superfoods, organ meats are at the top of the list. 

While organ meat benefits have been widely disregarded in the West and placed on the back burner for over a century, organ meats are now gaining attention as more people seek to enhance their health and fitness with quality nutrition.

Discover ten impressive organ meat benefits and learn why regularly consuming these nutrient-packed options helps contribute to a healthy body.

What is organ meat?

Organ meat, also called offal meat, refers to the organs from butchered animals such as cows, pigs, lambs, chicken, duck, and fish.  

The most commonly consumed organ meats include:

• Liver
• Heart
• Kidney
• Brain
• Intestines

Organ meats can be consumed in a variety of ways. They can be mixed into ground beef or pork and turned into flavorful burger patties, meatballs, or sausages. 

Organ meats can also be sautéd or reduced into a broth, creating a nutrient-dense dish rich in vitamins, minerals, and collagen that supports overall health and vitality. 

Watch the video below to learn more about the incredible benefits of eating organ meat.

10 organ meat benefits

In cultures worldwide, organ meats are treasured for their abundance of essential nutrients and health benefits.

As explained by Dr. Berg, “Organ meats are among the most nutrient-dense foods on the planet and provide up to 100 times more concentrated and bioavailable nutrients than muscle meat.”

Here are ten benefits of consuming organ meats.

1. Supports cardiovascular health

Beef heart meat and fatty fish liver, such as cod liver, are rich sources of coenzyme Q10 (CoQ10) and omega-3 fatty acids, known for their heart-protective properties.

Research published in the Journal of Pharmacy & BioAllied Sciences deemed CoQ10 one of the most significant lipid antioxidants for promoting cardiovascular function and noted its potential to influence metabolic factors such as blood pressure and weight balance.¹

In addition, the exceptional omega-3 content of organ meats helps support a healthy inflammatory response throughout the body, including within the cardiovascular system.

Together, CoQ10 and omega-3s promote balanced cholesterol and triglyceride levels, creating a more favorable environment for cardiovascular wellness.

2. Promotes brain function

Eating organ meat such as liver and brain can help promote central nervous system function and mental clarity due to their high omega-3 fatty acid and B vitamin content. 

Both omega-3 fatty acids and B vitamins promote healthy nerve signaling, neurotransmitter balance, and overall nervous system function, all essential for optimal cognitive performance.

Beef and chicken liver are also excellent sources of choline, a vital nutrient that contributes to healthy brain structure and supports cognitive function.

3. Helps maintain iron balance

Although muscle meats offer good amounts of iron, pork liver is exceptionally rich in highly absorbable heme iron, making it one of the most concentrated dietary sources available.

Heme iron is more efficiently absorbed than the non-heme iron found in plant foods, which requires vitamin C to enhance absorption.

Maintaining healthy iron levels is vital to promoting oxygen transport throughout the body and supporting sustained energy levels and overall vitality.

4. Promotes optimal B vitamin levels 

Organ meats are among the best dietary sources of highly bioavailable B vitamins. 

The liver, in particular, is loaded with B vitamins, which play a pivotal role in supporting energy production, DNA repair, the formation of red blood cells, and cognitive function.

5. Excellent source of high-quality protein

Organ meats are among the best sources of protein as they include all nine essential amino acids needed for muscle repair, growth, and maintenance. 

6. Supports cellular health

Organ meats contain alpha-lipoic acid (ALA), which offers antioxidant support and helps maintain a healthy response to free radicals.

According to research published in Current Issues in Molecular Biology, ALA also helps restore other antioxidants, including vitamins C and E, as well as glutathione.²

The researchers noted, “Its unique ability to act as both a lipid- and water-soluble antioxidant enables it to scavenge reactive oxygen species, regenerate endogenous antioxidants, and modulate the key signaling pathways implicated in oxidative stress and inflammation.”

In addition, ALA promotes mitochondrial function, which supports energy production and optimal cellular health.

7. Nutritional powerhouse  

Organ meats are rich sources of essential minerals, including magnesium, selenium, and zinc. 

These nutrients support various bodily functions, including enzymatic activity, immune response, and DNA synthesis.

8. Supports hormone balance 

It’s well known that certain vitamins and minerals, many of which are abundantly present in organ meats, are pivotal for maintaining hormonal balance. 

Zinc stands out for its critical role in the endocrine system. This has been highlighted in a study published in Nutrients, revealing that zinc plays a significant role in the reproductive system of both sexes.³ 

Evidence suggests that improving zinc intake may benefit women with hormonal imbalances such as polycystic ovary syndrome (PCOS) and dysmenorrhea by helping promote insulin sensitivity, menstrual comfort, and supporting hormone regulation.

Furthermore, adequate zinc levels support male fertility by promoting balanced testosterone levels and maintaining sperm count, density, and motility.

9. Rich in fat-soluble vitamins

Organ meats are rich sources of fat-soluble nutrients such as vitamins A, D, and K, which are essential for maintaining overall health.

The liver is notably high in vitamins A and D, which support vision, skin cell integrity, bone health, strong immune defenses, and mood regulation. 

Additionally, vitamin K2, found in grass-fed animal livers, is vital for blood clotting and skeletal health as it promotes calcium deposition into bone tissue.

10. Supports liver health

Choline is especially abundant in liver meat and has been found to support liver repair by promoting fat removal from liver cells.

Research published in Hepatobiliary Surgery and Nutrition found that participants with the highest consumption of animal organ meat had a significantly lower risk of developing severe non-alcoholic fatty liver disease (NAFLD).⁴

What are the most nutritious organ meats?

The health benefits of organ meats cannot be ignored. They’re packed with essential vitamins, minerals, and antioxidants, and each type of organ meat brings its own unique set of benefits to the table.

There are many organ meats to choose from. Here is a selection of the most nutrient-rich organ meats, along with their nutritional values based on a three-ounce (85-gram) serving. 

Beef liver

• Calories: 162
• Protein: 25 g
• Fat: 4.5 g
• Vitamin A: 8020 mcg 
• Vitamin B12: 60 mcg 
• Coenzyme Q10: 3.9 mg
• Choline: 362 mg 
• Zinc: 4.5 mg
• Iron: 5.5 mg 
• Copper: 12.2 mg 
• Selenium: 31 mcg 

Despite common misconceptions about the liver storing toxins, its primary function is detoxifying and eliminating waste products rather than storing them.

The nutrients found in liver meat, especially when sourced from grass-fed, pasture-raised animals, are in their most potent and bioavailable form, offering unmatched nutritional benefits without the concern of toxin accumulation.

Beef heart

• Calories: 95
• Protein: 15 g
• Fat: 3.3 g
• Vitamin B12: 7.2 mcg 
• Coenzyme Q10: 11.3 mg
• Iron: 3.6 mg 
• Zinc: 1.4 mg 
• Selenium: 33 mcg 

Beef heart is exceptionally rich in CoQ10, which is crucial for heart health and energy production.  Heart consumption can also contribute a significant amount of iron and zinc.

Beef kidney

• Calories: 112
• Protein: 15 g
• Fat: 2.5 g
• Vitamin B12: 23 mcg
• Selenium: 119 mcg
• Potassium: 222 mg
• Iron: 3.9 mg 
• Zinc: 1.6 mg 

The high selenium content in kidney meat supports immune function, thyroid hormone synthesis, reproductive health, and DNA protection. 

Kidneys are also abundant in highly bioavailable B vitamins, particularly vitamin B12, which helps support nervous system health and cognitive functions. 

In addition, kidneys are an excellent source of iron, providing a little more than 20 percent of the recommended daily allowance (RDA) in a three-ounce serving.

Where to find organ meat

When incorporating organ meats into your diet, opt for 100 percent grass-fed, pasture-raised, ethically sourced organ meats to get the most nutrient-dense options free of toxins, hormones, and antibiotics. 

Here are some of the best places to find high-quality organ meats.

Butcher shops 

Local butchers are excellent resources for purchasing most organ meats. They often offer a wide variety of options and can provide detailed information about the source of their meat.

Specialty meat delivery farms

With the rise of online shopping, many farms started specializing in delivering high-quality meats directly to your door. 

These services offer a variety of local, high-quality organ meats, and some also provide pre-made beef organ meat sausages and burgers.

Ethnic markets 

Ethnic markets can be a goldmine for finding organ meats, as they serve communities and cuisines that traditionally incorporate a wide variety of these nutrient-rich cuts. 

These markets typically carry an array of organ meats, reflecting culinary traditions that prize their flavor, affordability, and health benefits.

Possible downsides of organ meat

Although organ meats offer a range of impressive health benefits, it’s essential to be aware of the potential downsides of consuming them.

Flavor and aesthetics 

Organ meats may not be aesthetically or texturally pleasing, especially if you’re not accustomed to them.

Additionally, due to their high vitamin and mineral content, organ meats can have strong and distinct flavor profiles, which explains why they’re often described as an acquired taste. 

Risk of nutrient toxicity 

While a high vitamin and mineral content is usually considered a benefit, “too much of a good thing” can apply to organ meat consumption.

When eating organ meats, it’s important to track portion sizes as their high nutrient content may increase the risk of vitamin or mineral toxicity in certain individuals. 

Individuals with hemochromatosis, a genetic condition characterized by excessive iron absorption, should exercise caution when consuming organ meats and possibly avoid them altogether. 

Pregnant women are advised to avoid excessive intake of vitamin A, especially in the form of retinol, which has been linked to birth defects.

Similarly, excessive selenium intake at levels above 400 micrograms daily can result in selenium toxicity, known as selenosis, which can cause severe and possibly life-threatening symptoms.

To minimize the risk of adverse health effects, it’s recommended that pregnant women, older adults, and those managing medical issues seek guidance from a healthcare professional before incorporating organ meats into their diet.

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/ ?
2. https://www.mdpi.com/1467-3045/47/5/322#: ?
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468694/ ?
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10598295/ ?