Organ Meats: Nature's Forgotten Superfoods for Optimal Health

For those seeking optimal health and pushing their bodies to the limit, fueling with the right nutrition is crucial. While the modern world is always on the hunt for the next supplement to optimize nutrition, we can’t forget that nature already provides us with a nutrient-dense superfood… Organ Meats (aka offal). It’s time to bring these “odd-bits” back to the menu.

Rediscovering Traditional Foods: Organ Meats Throughout Time

Imagine a time when organ meats were not landing in the waste pile of industrial meat processors, but a daily part of our diets. This used to be a reality not long ago. I bet, if you ask an older member of your family, they will remember a time when organ meats were a prized ingredient at the dinner table. Where I am from in Germany, many older folks ate organs on the regular. In fact, organ meats have been a part of the human diet for at least 2 million years. Archeologists have found evidence of early humans who scavenged for dead animals and cracked open the heads to gobble up the brains. Yes, the brain is an organ meat that many people around the world still eat.

We also know that Native Americans and other tribal cultures around the world ate (and still eat) the whole animal, nose-to-tail, and not just the muscle meats. I am talking about all the insides like heart, liver, kidney, spleen, tripe, intestines etc. These were either eaten raw, dried in the sun, roasted, or baked.

There is even one historical account from John (Fire) Lame Deer claiming that “In the old days we used to eat the guts of the buffalo, making a contest of it, two fellows getting hold of a long piece of intestines from opposite ends, starting chewing toward the middle, seeing who can get there first; that’s eating. Those buffalo guts, full of half-fermented, half-digested grass and herbs, you didn’t need any pills and vitamins when you swallow those.”

Not saying that you should go out, kill a deer and start eating its raw intestines with your hunting buddies… but there was a reason organ meats were so highly sought after by our ancestors. So let’s get into why organ meats are good for you and incredibly nutritious - even more so than many vegetables and synthetic supplements!

Why Organ Meats are the Ultimate Nutrient-Dense Foods

Why eat organ meats? Simply because they are jam-packed with virtually every nutrient (vitamin, mineral, amino acid, etc) that nature provides. Most people have nutrient deficiencies leading to all sorts of negative health outcomes. Eating organ meats can help you avoid that.

Nutrient Quality of Organs vs Other Foods & Supplements

Unlike many vegetables and synthetic nutrition supplements, organ meats contain nutrients in forms that are highly absorbable by the human body. The nutrition nerds call this high bioavailability. Your body does best with foods that align with your evolutionary past, and the nutrients in organs come in the correct form that the human body expects.

But wait? Can’t I just eat vegetables to get nutrients instead? You sure can! But for the most part, your body won’t be able to utilize the nutrients in plant foods as well. Many of the nutrients in plant foods are of lower quality and are NOT as bioavailable as those from animal food sources. This blew my mind when I first learned about it.

A good example is the difference between iron from plants vs animal foods. The iron in liver is called heme-iron. This form of iron is the easiest type for our body to absorb, unlike non-heme iron found in plants. The iron in plants can still be absorbed by the body but it isn’t efficient. You would have to eat a lot of plants to match the level of iron you would get from a bit of liver. Probably more than you would like to eat in an entire day. I am highlighting iron here, because tons of young women, and even men, have iron deficiencies. I believe this is partially due to the culture shifting toward plant foods over animal foods. They should try to eat more liver!

Another good example is Retinol, the active form of Vitamin A that our body can utilize with ease. This is the form of Vitamin A found in organ meats and other parts of the animal. On the contrary, in plant foods, Vitamin A comes in the form of carotenoids. Beta-carotene is one you might have heard of that shows up in abundance in carrots. But don’t think you can eat a bunch of carrots to get enough Vitamin A. This study found that only 2% of the beta-carotene in raw carrots was bioavailable. How? Well, carotenoids first need to be made into a usable form of Vitamin A by enzymes in the gut. This can be a problem because not all of these enzymes are equally good at doing these conversions. And depending on your enzymes you might not be able to convert carotenoids in a way that your body can use them effectively.

There are lots of other examples of nutrients that tend to be more bioavailable from animal foods. This is a huge reason why I eat organs and meat in general.

High Amount of Nutrients in A Small Amount of Organs

Along those lines, I want to also make you aware of the amount of nutrients in organ meats. Not only are the nutrients in organs of high quality, but they also come in high doses. Beef liver contains more micronutrients (vitamins, minerals, etc) per calorie than almost every other food on this planet.

So here is a big takeaway: Just include a small amount of organ meats to get a big boost in nutrients for your body to thrive on.

In the 20th century, organ meats also nutritionally outperform most conventionally-grown vegetables available at the grocery store. In the last 50 years, vegetables have become less nutritious!

Several studies have been conducted on this topic. A prominent study by Donald Davis and his team from the University of Texas was published in the Journal of the American College of Nutrition in 2004. They looked at the nutritional data for 43 different vegetables and fruits that the USDA published from 1950 to 1999. The results showed reliable declines in the amount of iron, vitamin C, protein, riboflavin (B2), calcium, and phosphorus.

How can that be? The answer is soil depletion…something I have covered a lot on the Year of Plenty podcast.

Industrial agriculture practices have been leading to more and more soil depletion for decades. The way we grow crops and vegetables these days leaves the soil bare and malnourished, which is why so many synthetic fertilizers are in use. The solution is regenerative agriculture. I have been on several farms that follow regenerative practices and their soil is thriving.

So all this is to say that vegetables aren’t the only or even the best thing to fuel yourself with if you seek nutrient-dense foods. Organ meats will provide you with a lot more nutrients for less. Also, organ meats contain micronutrients that you can’t easily get from other natural sources. Such as Vitamin B12. Those who have ventured down the path of a plant-based diet know how tough it can be to get enough Vitamin B12 without supplementation.

Organ Meats and the Whole Food Matrix Advantage

Another major reason I choose organ meats over synthetic vitamins and other supplements is the synergy of the whole food matrix. The nutrients in organ meats aren’t isolated. They come with all the necessary co-factors, enzymes and synergistic nutrients that optimize your body’s ability to absorb them.

Many of these co-nutrients and co-factors can only be found in real, whole food. In fact, there are tons of unknown nutritional factors in real food that nutrition science hasn’t even discovered yet. But we do know that it is often easier and better for the body to utilize whole food because of the synergy that happens between all the nutrients and co-factors in it.

The whole food matrix doesn’t exist in supplements. Taking synthetic supplements to increase your nutrient levels is easy and affordable, but despite all the research many of the studies have questionable results. Not saying that they don’t work at all, but large supplement-based clinical trials often don’t show better health outcomes using targeted nutritional supplements. This is why I prefer real food that comes in the context of the whole food matrix over supplements.

Organ Meats You Should Eat to Optimize Your Health

Growing up in Germany, it was common to see organ meats on restaurant menus. I remember going to one particular restaurant with my grandma that served cow stomach (tripe) stew. That sounded sooo disgusting to me at the time. But now… understanding the value of organ meats, I can’t wait to eat it again during my next visit.

Not saying that you need to start there though. If you are new to eating nose-to-tail, I think you should try my personal favorites. The heart and liver. Most people won't even go there! Even though the heart and liver are easily turned into delicious meals. If you are a hunter and you are leaving those two organs in the woods, you are missing out on some serious meat. Especially if you shoot an elk. And I am guilty of it myself! But most of the time, I will try to get those organs out of the field and into the freezer as soon as possible.

The Heart, Liver & Fat: Beginner Friendly, Easy to Source

The heart can be extremely tender if you trim off all the more robust tissue. We recently had the heart from the whitetail deer I shot with a bow this season. I basically turned it into thin rectangular strips of crimson meat. And then fried it in coconut oil with salt and pepper. The trick is to only cook it for a short time so that it stays tender and juicy. Also, don’t fry in any seed oils :) Ideally, you want some tallow. I’ve made all sorts of fun dishes with heart. Let your creativity flourish. Whether you give it a quick fry and eat it with eggs or incorporate it into traditional dishes from various cultures, the heart offers a unique flavor and texture that can be the star of any meal. From stews to tacos, from skewers to tartare, the possibilities are endless. Share your favorite recipe in the comments below.

Key Nutrients in the Heart

The heart contains good quantities of all 9 essential amino acids. It also consists of all three fatty acid groups: saturated fat, mono- and polyunsaturated fatty acids. If you are low-carb, the heart is on the menu. It contains a negligible amount of carbohydrates.

There are tons of micronutrients in the heart. The following are some that I get really excited about.

Vitamin B12: An essential vitamin we only get from food and it provides an energizing effect. Along with Riboflavin (B2), which is also found in the heart, Vitamin B12 can boost your mood.

Pantothenic Acid (B5): Pantothenic acid (B5) is integral to our cells as it contributes to the formation of Coenzyme A (CoA). This coenzyme is pivotal in several essential functions, including converting food (fats, carbohydrates, and proteins) into energy. Additionally, our livers depend on CoA to effectively process a range of drugs and toxins.

Folate (B9): Aids in the formation of DNA and RNA and plays a role in protein metabolism. It is also critical during periods of rapid growth.

Coenzyme Q10: An important antioxidant and necessary for the human body to function properly.

Selenium: Selenium is essential for thyroid function and immune function. It can also help offset mercury poisoning, which is very important for those who eat a lot of fish.

Omega 3 EPA/DHA: A good dose of bioavailable Omega 3 which is important for proper nervous system function and improves the functioning of the cardiovascular system.

Key Nutrients in the Liver

The Liver is another favorite of mine and one you can easily find at the local butcher shop or grocery store. It is stronger tasting than most organs, not counting the kidneys, but its unique flavor also makes it an interesting food ingredient.

People are often hesitant to eat the liver because it is called a filter organ. This vernacular is confusing and inaccurate. It makes people think of liver as a filthy thing that stores toxins, like a used oil or air filter for example. But that’s not the case. The liver processes toxins, but it doesn’t store them. What the liver does store are tons of needed vitamins and minerals. 

There are so many nutrients and minerals in the liver that it is often called “nature’s multivitamin”. It has a lot of the same nutrients as the heart, but here are some other notable ones:

Vitamin A (Retinol): Super important for vision, immune function, and reproduction. It also stimulates the production and activity of white blood cells, which protect the body from infection.

Iron (Heme Iron): Iron deficiencies are common and lead to anemia, fatigue, and decreased immune function. It is also essential for transporting oxygen in the blood to all the parts of your body.

Zinc: Strengthens the immune system and supports wound healing, protein synthesis, and DNA synthesis. Zinc is also important for achieving high testosterone levels. All foodies should try to avoid a zinc deficiency because it can lead to a taste and smell disorder… Imagine losing your sense of taste. That would be one of my biggest nightmares. 

Choline: It is a vital nutrient for a working metabolism, like breaking down fats. If you eat a high-fat diet, getting enough choline from food is going to be important. Researchers are also currently studying Choline for its potential to boost long-term brain health.

Fat: Highly Sought After By Our Ancestors

Many people don’t talk about fat when organ meats are discussed, but fat is an organ. And it was one of the most prized foods throughout human evolution. Mostly for the caloric value that it provides. There haven’t been enough studies on the micronutrients in animal fat. But we do know that fat from grass-fed, grass-finished animals have fat-soluble vitamins and phytochemicals. You can listen to my episode with Dr. Stefan Van Vliet to learn more about this.

Organ Meats For the Brave

The liver, heart, and quality fat will fuel your body more than almost every other food on the planet, but they are just the beginning. The graphic below shows other organs you can eat to maximize the nutrient profile of your meals.

Sourcing Quality Organ Meats: A Guide to Ethical and Nutrient-Rich Choices

I only want to eat organ meats from healthy animals. But getting these can be somewhat tricky. I am lucky enough to get a lot of organ meats from my yearly wild game harvests. I usually eat the liver and heart of deer, elk, antelope, and wild birds. But this doesn’t always provide me with enough organ meats to eat them consistently.

So sometimes I will get them from ranchers that are local to my state or sell direct-to-consumer online. When I buy organs from farm-raised animals, I look for farms that keep their animals in healthy living conditions and feed mostly grass. I don’t want the organs from factory-farmed animals that have subpar health.

If sourcing fresh organ meats is too complicated for you, I suggest you look for a high-quality desiccated organ supplement. There are tons of them on the market now and they provide a convenient way to add organ meats to your diet so that you can reap the nutritional benefits.

Making Organ Meats More Palatable

If you are still on the fence about eating organ meats because of their flavor and texture, I have some tips for you.

First, find a kitchen bowl and soak the organ meat in milk or lemon juice for several hours in the refrigerator. You can switch out the milk or lemon juice every few hours. This works great for the liver and kidneys and will make them more mild.

You can also disguise the organ meat. My neighbor told me that his mom used to mix cow brains into his scrambled eggs as a kid and he never realized it. You can also get ground meat mixed with organs, or do it yourself if you own a meat grinder. Or if all you have is a food processor, you can make an organ pate. My favorite way to eat liver is by making a traditional German liver sausage. I will have to upload a recipe for that one of these days.

Otherwise, I also like adding certain organ meats to a meaty stew. There are lots of ways to make organ meats more palatable. If you are open to a bit of experimentation, you will find a way to include them in your meals.

I hope this article answers most of your questions about organ meats and nutrition. Feel free to ask questions in the comments or provide more information that you think others would benefit from.