Animal organ meats are rich in nutrients, but they may not be suitable for everyone.
According to nutrition expert Julia Zumpano, organ meats offer numerous health benefits, even more so than the types of meat we commonly consume. For most people, they serve as a nutritious supplement to a balanced diet. She also advises considering the benefits of eating organ meats, along with some notes on who should avoid them entirely.
Organ meats provide many health benefits.
Organ meats refer to the organs and other parts of animals aside from muscle meat, including:
- Blood, bones, and skin.
- Animal brains
- Heart
- Kidneys and liver
- Intestines
- Tongue
- Pancreas and thymus
Organ meats are generally cheaper than other types of meat and have a higher nutrient content. The amount of vitamins and minerals varies depending on the organ and the animal. However, overall, you can expect organ meats to be a good source of nutrients.
1. Very High Iron Content
Iron is an essential nutrient for producing hemoglobin, a protein that carries oxygen throughout your body. Meat and fish contain heme iron, which is the most easily absorbed form for your body.
If you’re looking to boost your iron intake, organ meats are an excellent choice. Comparatively, chicken liver has a superior iron content compared to beef tenderloin when measured by the same weight.
2. Rich in B Vitamins
Organ meats are very high in B vitamins, particularly B6 and B12, which serve many important functions in your body. B6 is crucial for breaking down proteins, carbohydrates, and fats. It also supports healthy immune function. B12 is necessary for the production of brain and nerve cells, DNA, and red blood cells.
3. A Perfect Source of Protein
Protein is the building block of cells, helping to create new cells and strengthen existing ones. While organ meats may not contain as much protein as muscle meat, many types still provide a rich source of protein.
For instance, 100 grams of beef liver contains 20.4 grams of protein, while the same amount of sirloin steak has 22.8 grams.
Many types of organ meats are a rich source of protein.
4. Contains Alpha-Lipoic Acid
Although not widely recognized in nutrition, alpha-lipoic acid (ALA) has been shown to be beneficial for health. This compound helps protect mitochondria (the energy-producing parts of cells) from damage and assists in converting nutrients into energy.
Many studies also indicate that it may be helpful for neuropathy (or nerve damage) related to diabetes.
The human body has its own mechanism for producing alpha-lipoic acid. However, production tends to decline as you age. You can find this nutrient in foods like spinach, tomatoes, broccoli, and organ meats (with beef heart and kidneys being particularly rich sources).
5. Packed with Essential Minerals
Organ meats provide many essential minerals, including:
- Magnesium: This mineral plays a crucial role in over 300 processes in the body, including nerve and muscle function and bone production.
- Selenium: A vital nutrient for thyroid function and reproductive health.
- Zinc: An immune booster and wound healer, this mineral is also necessary for the production of proteins and DNA.
6. Contains Fat-Soluble Vitamins
- Vitamins A, D, E, and K are fat-soluble vitamins. They are absorbed along with fats and stored in body fat tissues, unlike water-soluble vitamins, which are excreted in urine.
Organ meats are rich in these vitamins, contributing to important functions in your body.
- Vitamin A: Supports good vision, immune function, and the proper functioning of organs like your heart and lungs.
- Vitamin D: Necessary for a healthy immune system and strong bones.
- Vitamin E: An antioxidant that protects cells from damage; it helps blood flow by preventing clotting and dilating blood vessels while playing a role in your immune system.
- Vitamin K: This nutrient is key for producing proteins that help with blood clotting and building bones.
Organ meats are safe for most people when consumed in moderation.
Organ meats are generally safe for most people when consumed in moderation. However, they are high in cholesterol and saturated fat, which can raise your blood cholesterol levels. For those with risk factors for heart disease, such as high cholesterol, it’s best to choose lean meats instead.
Individuals with gout (a type of arthritis) should also be cautious when consuming organ meats as they may exacerbate the condition. Children should consume less organ meat than adults. Additionally, some risks associated with eating organ meats include:
- Bovine Spongiform Encephalopathy: Also known as mad cow disease, this illness can be transmitted to humans if they consume the brains or spinal cords of infected cattle.
- Vitamin A and Iron Overload: Eating excessive organ meats can increase the risk of vitamin A toxicity, which may cause birth defects. Therefore, pregnant women should avoid excessive consumption. Organ meats are also high in iron, which can be problematic for individuals with iron overload disorders. Children also require less vitamin A and iron than adults.
- Fatty Liver Disease: Eating organ meats may slightly increase the risk of developing fatty liver disease. If you have type 2 diabetes and high cholesterol, you should eliminate organ meats from your daily diet.
- Bladder Cancer: An assessment of a study suggests that regularly consuming organ meats may increase the risk of developing bladder cancer. If you have a history of bladder infections, smoking, or other risk factors, limit your intake of organ meats.
Overall, organ meats contain more vitamins and minerals than other types of meat. However, for individuals with certain health conditions that require treatment, excessive consumption of organ meats may pose a problem. It is best for these individuals to consult with nutrition experts to ensure their dietary plans are appropriate.
