Are organ meats

good for you?

 What is organ meat?

 Benefits

 Risks

 Takeaway message
Organ meats are sometimes referred to as
"offal." The word offal derives from the
term "off fall," referring to any part of an
animal that falls away when it is
butchered, such as the tail, feet, and
testicles.

In the United States, organ meats include all things that are
distinguished as offal. On the other hand, most meats Americans
are used to eating are muscle meats, while organ meats are not
considered a staple of the Western diet.

Organ meats carry some risks, however, as well as benefits, when

they are consumed, despite their nutritional value.

Fast facts on organ meats:

 Organ meats are very high in some vitamins and nutrients.
  There are issues with harmful bacteria in intestines if not
cleaned properly. Also, brain meat has been known to
transmit rare diseases, such as Mad Cow Disease.
 Despite the vitamin content, culturally in the U.S., organ
meats are not considered as important a part of a dietary
plan, as traditional muscle meats.

What is organ meat?

Share on Pinterest Chicken liver is a type of organ meat or offal.

There are several different types of organ meats, some of which

are better known than others including:

 liver
  heart
 kidneys
 sweetbreads
 brain
 tongue
 tripe

Organ meats are sometimes referred to as "super foods" because

they are dense sources of vitamins and nutrients, including:

 vitamin B
 iron
 phosphorus
 copper
 magnesium
 vitamin A
 vitamin D
 vitamin E
 vitamin K

Across the world, many different cultures like to use an animal in

its entirety for food, including making use of the blood, bones, and
organs.

In the natural world, predatory animals are known to value the

organs of their prey and, for example, to eat the liver first because
it is so densely packed with nutrients.

Benefits
Here is a breakdown of some of the most common organ meats
and their benefits:

Liver

Share on Pinterest Liver is high in vitamin A, folic acid, iron, and zinc.

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.

Liver also contains folic acid, iron, chromium, copper, and zinc and
is known to be particularly good for the heart and for increasing
hemoglobin level in the blood.

Kidney
Rich in nutrients and proteins, kidney meat contains omega 3
fatty acids. It is also known to contain anti-inflammatory
properties and to be good for the heart.

Brain

Brain meat contains omega 3 fatty acids and nutrients. The latter
include phosphatidylcholine and phosphatidylserine, which are
good for the nervous system.

The antioxidants obtained by eating brain meat are also helpful in

protecting the human brain and spinal cord from damage.

Heart

The heart is rich in folate, iron, zinc, and selenium. It is also a

great source of vitamins B2, B6, and B12, all three of which are in
a group known as B-complex vitamins.

B vitamins found in organ meats have a cardioprotective effect,

meaning they protect against heart disease.

B vitamins are also associated with maintaining healthy blood

pressure, reducing high cholesterol, and forming healthy blood
vessels. They are beneficial to the brain and have been found to
reduce the risk of Alzheimer's disease, dementia, depression, and
anxiety.

Heart meat is also a great source of coenzyme Q10 (CoQ10). This

is an antioxidant and can help treat and prevent certain diseases,
particularly heart disease.

CoQ10 has been shown to slow down the aging process and to
improve energy levels.
Tongue

Tongue meat is rich in calories and fatty acids, as well as zinc,

iron, choline, and vitamin B12. This meat is considered especially
beneficial for those recovering from illness or for women who are
pregnant.

Folate is the vitamin in organ meats considered beneficial for

fertility and for helping avoid fetal defects in a baby, such as spina
bifida and heart problems. In addition, vitamin B6 can help during
the morning sickness phase of pregnancy.

Risks

Organ meats are high in cholesterol, saturated fats, and purine.

Share on Pinterest

This makes the consumption of organ meats potentially risky for

those with heart conditions or gout.
Organ meats are high in cholesterol and saturated fat. Contrary to
popular belief, cholesterol and saturated fat are now thought to be
important for a balanced diet, but they must be consumed in
moderation.

The United States Department of Agriculture's (USDA) dietary

guidelines state that saturated fats should be limited to 10
percent or less of an individual's calories.

However, for adults who need to lower their cholesterol, the

American Heart Association recommends that saturated fat should
not make up more than 5-6 percent of daily intake of calories.

It is also widely believed that people who have gout should avoid
eating organ meats, as they contain purine, a molecule associated
with gout flare-ups.

Furthermore, there can be a concern that animals that have been

exposed to toxins and pesticides will have toxicity in their organs.
It is important to remember, however, that while organs, such as
the liver and kidneys, act as filters for toxins that enter the body,
they excrete those toxins and do not store them.

Organ meat quality

It is vital to know how the animals whose organs are being eaten
were raised before slaughter.

Aside from the moral implications, organ meats obtained from

stressed and mistreated animals can cause all sorts of problems.

For example, fatty deposits can often build up, particularly around
the heart and kidneys. Essentially, if the animal has led an
unhealthy life, their internal organs will not be healthy either.
It is recommended that organ meats should be sourced from a
farm that uses organic practices and puts its animals out for
pasture.

Takeaway message
Many organ meats have a high nutritional value and can be very
beneficial to the human body in many ways.

That said, there are risks to eating too much organ meats, and
anyone considering making significant dietary changes should
consult their doctor first, and ensure they have thoroughly
researched the pros and cons.

In general, though, as long as eaten in moderation, organ meats

can be a healthful and regular part of a balanced diet.

 Nutrition / Diet

7 sourcescollapsed

 Alvarez, M. (2017, May 31). Organ meats in your diet: Benefits and risks
lifezette.com/healthzette/health-organ-meats-must-know/

 Avila, E. (2016, April 20). Tip: Eat "gross" organ meats

t-nation.com/diet-fat-loss/tip-eat-gross-organ-meats

 Offal: Are organ meats healthy to eat? (2017, June 13)

draxe.com/offal/

 Passell, L. (n.d.). 7 Nutrient-packed animal organs

mensfitness.com/nutrition/what-to-eat/7-nutrient-packed-animal-organs

 The health benefits of consuming organ meats. (2013, December 20)

articles.mercola.com/sites/articles/archive/2013/12/30/eating-organ-
meats.aspx
  The skinny on fat. (2017, July 5)
heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighChole
sterol/Know-Your-Fats_UCM_305628_Article.jsp#.WabL2dOGO8U

 Zaz, I. (2015, March 26). Health benefits of eating organ meats

boldsky.com/health/nutrition/2015/health-benefits-of-eating-organ-
meats/articlecontent-pf78869-066901.html

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C on

September 3, 2017 — Written by Tom Seymour

Tip: Eat “Gross” Organ Meats

Wild predators eat these juicy bits first,
and so should you. Well, at least
occasionally. Here's why.
by Erick Avila | 04/20/16
Tags:
 Tips

For those who grew up eating traditional Western diets, the

thought of eating kidneys or intestines can be cringe inducing. But
organ meats have always been the preferred animal protein
source for hunters across a wide range of cultures. In fact, even in
the animal kingdom most predators go after organs first (namely
the liver) before eating the more muscular cuts. What is it that
these predators know about organ meats that most people don't?

The Secret is Nutrient Density

Organ meats are some of the most nutrient dense foods on the
planet. They're quality protein sources that are also rich in
essential fatty acids, vitamins, and minerals. When classifying the
nutrient density of food (nutrients per serving divided by weight),
organ meats top the list.

Compare 4 ounces of beef liver with 4 ounces of chicken breast

(without skin). While the liver and chicken have pretty similar
levels of protein and essential amino acids, the liver blows chicken
breast out of the water when you look at the vitamin and mineral
content.

The Best Bits

Liver

This can be eaten raw or cooked and can be prepared in a variety

of ways: jerky, part of a pate, or ground up with other meat in
burgers or meatballs. Liver is also a good source of vitamin A, all
of the B vitamins, vitamin C, iron, phosphorous, selenium, copper,
manganese, and zinc.

Vitamin A plays a role in immune function through the

development of both t-cells and b-cells. Manganese plays a role in
the metabolism of carbs, amino acids, and cholesterol. Zinc
supplementation has been shown to augment the effects that
exhaustive exercise has of decreasing thyroid and testosterone
levels. In studies, the participants that supplemented with zinc
had higher hormone values after four weeks.

Common sources: Beef, lamb, buffalo, chicken, turkey, duck,

geese.

Heart

Since the heart is a tough muscle, it eats more like a steak or a

roast. Heart can be grilled, charbroiled, or marinated. It's a good
source of B vitamins, iron, selenium, phosphorus, copper, and
CoQ10.

B vitamins play a role in cellular energy production, red blood cell

formation, and the metabolism of amino acids, glycogen, and fatty
acid synthesis. Copper helps with iron absorption and thyroid
function. Iron is necessary for oxygen transport and plays a role in
cellular energy production.

CoQ10 is an antioxidant that can reduce lipid perioxidation, lower

blood pressure, and increase blood flow. Another additional
benefit is that when used by the body, CoQ10 becomes reduced
to a compound known as ubiquinol. Studies have shown that
ubiquinol can significantly improve maximum power output.

Common sources: Lamb, pork, beef, chicken.

Kidneys

Grill them or mix them with sauces or as part of a stir fry. Kidneys
are a good source of B vitamins, iron, phosphorus, copper,
selenium, zinc, and vitamin C.

Phosphorus deficiencies have been linked to muscular fatigue.

Selenium offers neuroprotective benefits, is required for the
synthesis and metabolism of thyroid hormones, and has been
shown in studies to increase testosterone levels with as little as
200 mcg.

Common sources: Beef, lamb, pig, goat.

Tongue

One of the most tender cuts of meat because of its fat content, it
can be stewed, pickled, slow-cooked, or poached. Tongue is a
good source of zinc, potassium, B vitamins, choline, and
monounsaturated fatty acids.

Choline plays a variety of roles in the body including cell structure

and neurotransmitter synthesis. Potassium regulates fluid balance
and plays a role in controlling the electrical activity of the heart
and muscles.

Common sources: Beef, pork, goat, lamb.

Wait! But What About...

High cholesterol and saturated fat content?

For years, nutritionists, doctors, and other health experts have

hammered away about the dangers of cholesterol. Well, in a 15
year study researchers followed over 12,000 adults and
discovered that the groups with total cholesterol levels below 160
mg/dl and above 240 mg/dl were most at risk for cardiovascular
diseases. The distribution of hazard ratios followed a U-shaped
curve. Consumed in moderation, saturated fats and cholesterol
are beneficial for the roles they play in regulating hormonal
balance, production of vitamin D3, neural signaling, and immune
function.

Toxicity?

Yes, the liver and kidneys act as filters. But it's important to
remember that while these organs function as filters, their jobs
are to excrete toxins from the body, not store it. If it's still a
concern, just choose younger animals that have less exposure to
pesticides and other toxins (like veal over beef) or opt for grass-
fed animal products.

Taste?

It's subjective. Our tastes are shaped by a combination of personal

preference and sensitivities to certain flavors, and exposure to
these foods. Some people rave about the unique flavor of organ
meats; others say they're acquired tastes, and others flat-out
dislike them. Ease your way in by starting out with muscular cuts
(heart, tongue) that are closer in flavor and texture to typically
consumed cuts of meat, then transition to choices like liver and
kidneys that have more distinctive flavors.

Where to Get Organ Meat

Another name for organ meat is offal. It's become easier to find at
most grocery stores due to the popularity of "nose to tail" eating.
If your local chain isn't up to speed, check out the specialty ethnic
stores in your area.
 Related:  The Eat As Much As You Want Diet

Related:  The Iron Deficiency Epidemic

References
1. Kilic, M. (2007). Effect of fatiguing bicycle exercise on thyroid
hormone and testosterone levels in sedentary males
supplemented with oral zinc. Neuro Endocrinology Letters, 28(5),
681-685.
2. Kil, M., Baltaci, A., Gunay, M., Okudan, N., & Cicioglu, I.
(2006). The effect of exhaustion exercise on thyroid hormones
and testosterone levels of elite athletes receiving oral zinc. Neuro
Endocrinology Letters, 27(1), 2nd ser., 247-252.
3. Alf, D., Schmidt, M. E., & Siebrecht, S. C. (2013). Ubiquinol
supplementation enhances peak power production in trained
athletes: A double-blind, placebo controlled study. J Int Soc Sports
Nutr Journal of the International Society of Sports Nutrition, 10(1),
24.
4. Safarinejad, M. R., & Safarinejad, S. (2009). Efficacy of
Selenium and/or N-Acetyl-Cysteine for Improving Semen
Parameters in Infertile Men: A Double-Blind, Placebo Controlled,
Randomized Study. The Journal of Urology, 181(2), 741-751.
5. Bae, J., Yang, Y., Li, Z., & Ahn, Y. (2012). Low Cholesterol is
Associated with Mortality from Cardiovascular Diseases: A
Dynamic Cohort Study in Korean Adults. Journal of Korean Medical
Science J Korean Med Sci, 27(1), 58.