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. This makes the
Share on Pinterest

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/PreventionTreatmentofHighCholesterol/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.