why you should eat organ meats

When people think about meat, especially those on a standard American diet, they typically imagine muscle meats like chicken thighs, steak, and pork loin. However, meat also includes offal, or the organs of butchered animals, which are highly nutritious and less commonly consumed in Western diets.

Nutrient Density and Waste Reduction

Organ meats are exceptionally nutrient-dense, packed with essential nutrients such as protein, iron, and vitamin B12. Consuming organ meats can also help reduce waste, as they utilize parts of the animal that might otherwise be discarded.

Types of Organ Meats

Common examples of organ meats include the liver, heart, kidneys, tongue, spleen, lungs, intestines, and thymus. These meats are popular in many regions around the world, including Southeast Asia, Africa, parts of Europe, and the southern United States.

Nutritional Benefits of Organ Meats

Protein
Organ meats are rich in protein, an essential nutrient for overall health. Protein helps build and repair tissues, supports immune function, and plays a role in various bodily processes. For example, a 100-gram serving of beef liver provides 20.4 grams of protein, while the same portion of chicken liver offers 16.9 grams.

B Vitamins
Organ meats are excellent sources of B vitamins, particularly vitamin B12 and vitamin B6. Vitamin B12 is crucial for blood and nerve cell health and DNA production. Beef liver is especially high in vitamin B12, providing 59.3 micrograms per 100 grams. Vitamin B6, which supports protein metabolism, is also abundant in organ meats, with beef liver offering 1.08 milligrams per 100 grams.

Minerals
Organ meats contain various minerals, including iron and zinc. Iron is essential for transporting oxygen in the blood, while zinc supports immune function and wound healing. Beef liver provides approximately 5-9 milligrams of iron and significant amounts of zinc.

Choline
Choline is vital for mood regulation, memory, muscle control, and early brain development. Beef liver is an excellent source of choline, offering 333 milligrams per 100 grams, meeting 60% of the daily value.

Organ Meats vs. Muscle Meats

Both organ meats and muscle meats are nutritious, but organ meats tend to be more nutrient-dense. While muscle meats like chicken breast and beef tenderloin are familiar to many, organ meats offer a wider array of vitamins and minerals in smaller portions.

Nutrient	Beef (100g)	Beef Liver (100g)
Calories	116	135
Protein (g)	23.4	20.4
Iron (mg)	1.37 (8% DV)	4.9 (27% DV)
Phosphorus (mg)	222 (18% DV)	387 (31% DV)
Zinc (mg)	3.38 (31% DV)	4 (36% DV)
Copper (mg)	0.035 (4% DV)	9.76 (1084% DV)
Selenium (µg)	22.2 (40% DV)	39.7 (72% DV)
Vitamin A (µg RAE)	n/a	4970 (552% DV)
Vitamin B6 (mg)	0.638 (38% DV)	1.08 (64% DV)
Vitamin B12 (µg)	2.06 (86% DV)	59.3 (2471% DV)

Potential Risks of Eating Organ Meats

High Purine Content
Organ meats are high in purines, which can exacerbate gout by increasing uric acid levels in the blood.

Excess Vitamin A
Organ meats are rich in vitamin A, which can be toxic in large amounts, especially for pregnant women. The tolerable upper intake level for vitamin A is 3,000 micrograms per day.

Mad Cow Disease
While the risk of BSE (mad cow disease) is low in the U.S., it’s still important to source organ meats carefully, especially when traveling to countries with higher BSE risk.

Non-Alcoholic Fatty Liver Disease
Some studies suggest a moderate association between organ meat consumption and non-alcoholic fatty liver disease (NAFLD), particularly in individuals with diabetes or insulin resistance.

How to Incorporate Organ Meats into Your Diet

Organ meats can be part of a balanced diet when consumed in moderation. Here are some ideas:

• Add chopped liver to homemade meatballs or burgers.
• Sauté sliced liver or kidneys with vegetables.
• Make chicken liver paté for a nutritious spread.
• Grill or roast lamb heart or beef tongue.
• Simmer beef tripe with vegetables in a soup.

Ensure organ meats are cooked to safe internal temperatures: 160°F for beef, lamb, veal, and pork, and 165°F for poultry.

By following these guidelines, you can enjoy the nutritional benefits of organ meats while minimizing potential risks

A Quick Review

Organ meats are nutrient-dense, rich in protein, B vitamins, iron, zinc, and choline. They offer various health benefits, such as reducing waste and providing essential nutrients. However, potential risks like high purine content, excess vitamin A, and NAFLD should be considered. Learn how to safely incorporate organ meats into your diet

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