Why You Need To Eat More Organ Meat

Organ meat is good for you.

While there aren’t many takers for organ meat (or offal) today, early hunter-gatherers considered it a high-priced food! In fact, traditional diets around the world still give importance to organ meat and savor it as a delicacy.

Organ meat, once a special food reserved for the wealthy, fell from grace in the 18th century with the advent of modern farming. With an increase in the number of slaughterhouses and a slash in prices, muscle meat became easily available. But, since organ meat was difficult to store and maintain, it could not be produced and sold on a mass scale (especially in American supermarkets). This led to its decline and unpopularity. Over the course of time, people somehow came to the conclusion that organ meat was filled with toxins and was unhealthy!


Contrary to this belief, organ meat is nutrient-rich and one of the healthiest foods out there! Let’s explore the nutritional value of organ meat and what it means to us.1

1. Heart

Beef heart reduces high blood pressure and increases metabolism.


Every 100 g serving of beef heart contains the following:2

  • 3 g fat
  • 18.2 g protein
  • 1.6 mg zinc
  • 5 mg iron
  • 17 mg magnesium
  • 91 mg sodium
  • 280 mg potassium
  • 9 μg vitamin B12

Beef heart is also a rich source of coenzyme Q10, which is responsible for converting food into energy. This enzyme also keeps the heart healthy, reduces high blood pressure and high cholesterol, controls diabetes, and treats gum disease.3 A healthy skin is another benefit of consuming beef heart as it is rich in collagen and elastin – two proteins that give your skin its structure and texture.4


2. Liver

Eating liver can reduce your risk of heart disease.

Every 100 g serving of beef liver contains the following:5

  • 8.6 g fat
  • 20 g protein
  • 3.6 mg zinc
  • 5.8 mg iron
  • 15 mg magnesium
  • 78 mg sodium
  • 320 mg potassium
  • 59 μg vitamin B12
  • 290 μg folate

The vitamins present in liver protects the heart and reduces the risk of heart disease.6 The copper content enhances metabolism and keeps the body healthy.7

3. Kidney

Kidney meat contains nutrients that are good for you.


Every 100 g serving of beef kidney contains the following:8

  • 1.6 g fat
  • 18.2 g protein
  • 1.8 mg zinc
  • 5.4 mg iron
  • 15 mg magnesium
  • 160 mg sodium
  • 250 mg potassium
  • 28 μg vitamin B12
  • 98 μg folate

Kidney contains high amounts of lean protein and folate, which keeps the heart healthy, prevents cancer, and builds and repairs tissue. Folate also reduces the complications caused due to birth defects and lowers the risk of depression!9


Who Should Not Eat Organ Meat

Organ meat is healthy, but avoid it if you suffer from conditions like gout or any kind of cancer (malignant or otherwise) as the meat could make it worse. Also, remember that organ meat contains high quantities of nutrients – some of them are more than the allowed limit set by the FDA. If you eat organ meat, always balance it out with light food for the rest of the day.

Brain, stomach, and tongue are some of the other organ meats that are good for you. It’s important to discard the belief that organ meats are filled with toxins. They are, in fact, concentrated with high amounts of nutrients like protein, vitamins, healthy fats, and essential minerals. Just remember to eat them in moderation. If you’re not used to eating organ meat, take it slow – mix small amounts of it into your burgers or meatballs. This way, you won’t notice the flavor but will still be able to reap benefits of the meat.