In recent decades, the American diet has undergone a dramatic shift, and not for the better. Once prized as nutrient-dense staples, organ meats have all but disappeared from most dinner tables. This change has coincided with a rise in nutritional deficiencies across the U.S., leaving many people low in key vitamins and minerals such as iron, zinc, B12, and vitamin A. Ironically, the very foods that could help correct these deficiencies, liver, heart, kidney, and other organ meats, are often overlooked. In this article, we’ll explore organ meats nutrition, organ meats benefits, how to reintroduce organ meats into your diet with simple recipes, and what to know about organ supplements for modern wellness.
What Are Organ Meats?
Organ meats nutrition offers one of the most concentrated sources of essential vitamins, minerals, and protein, making them true superfoods for optimal health. Historically known as offal, organ meats refer to the internal organs and other nutrient-dense parts of animals that were once staple foods in traditional diets.
Organ meats were once highly prized for their healing and restorative properties. Ancient wisdom embraced the principle of “like supports like,” the belief that eating a specific organ could nourish and strengthen the corresponding organ in the human body. For example, people ate bone marrow to support strong bones, teeth, and connective tissue, and liver to enrich the blood. Modern science supports these traditions: the liver is a rich source of iron, vitamin B12, vitamin B6, magnesium, and other nutrients that support red blood cell formation and energy metabolism.
Far from being outdated, these ancestral nutrition practices are increasingly validated by research. In his book, Primal Nutrition: Paleolithic and Ancestral Diets for Optimal Health, Dr. Ron Schmid, ND, explores the body’s natural ability to heal when given proper nourishment, citing research from the University of Edinburgh that reinforces the wisdom of consuming animal organs to support the health of corresponding human organs.
Organ Meats Nutrition
Unfortunately, the Standard American Diet (SAD) is dominated by processed foods, refined carbohydrates, seed oils, and trans fats. Most people fall short of eating enough vegetables, fruits, and healthy fats, and few maintain proper macronutrient balance. The result is a population that’s overfed yet undernourished.
Despite living in a country with an abundant food supply and excessive calorie consumption, the majority of Americans are deficient in at least one essential nutrient. In fact, micronutrient deficiencies have become the norm rather than the exception, fueling fatigue, poor immunity, and chronic disease.
Research shows alarming trends:
- 45% of the U.S. population had a prevalence of inadequacy for vitamin A
- 46% are deficient in vitamin C
- 95% of Americans are deficient in vitamin D
- 84% are low in vitamin E
- 15% are deficient in zinc
- 31% of children and adults are at risk for anemia due to low levels of vitamin B-12 and iron
- 98% are potassium-deficient
- 75% are magnesium-deficient
One major reason for today’s widespread nutritional deficiencies may be that we have stopped eating these vital foods. While our ancestors consumed not only the animal’s muscle meat, like the steak we eat today, they also ate the whole animal, including its organs.
Organ meats include the liver, which is exceptionally rich in vitamin A, B vitamins, iron, and copper; the heart, packed with CoQ10, zinc, and essential amino acids that support cardiovascular health; and the brain, a source of omega-3 fats and phospholipids vital for cognitive function.
Other valuable organs include the lungs, kidneys, and eyes, each offering unique micronutrients and peptides that support respiratory, detoxification, and vision health. Sweetbreads (the thymus or pancreas) are prized for their delicate texture and immune-supporting compounds, while the tongue provides a tender source of protein and healthy fats. Even parts like bone marrow, intestines, and testicles are nutrient powerhouses, supplying collagen, minerals, and hormones that promote strength, recovery, and overall vitality.
The Benefits of Organ Meats
Organ meats benefits are numerous. Let’s look at the most important ones, which can also be found in organ supplements:
Nutrient-Density:
Organ meats nutrition offers far more vitamins and minerals per gram than most modern foods. They’re rich in vitamin C and B-complex vitamins (especially B12 and folate), as well as essential minerals like iron, magnesium, selenium, and zinc. In addition, organ meats provide valuable fat-soluble vitamins A, D, E, and K, which play critical roles in immune function, hormone balance, and cellular health. Incorporating organ meats into your diet is an efficient way to boost nutrient intake naturally and support overall wellness.
Here’s a clear and accurate nutrient comparison chart (per 100 g) of beef steak vs. beef liver, based on USDA FoodData Central averages:
| Nutrient (per 100 g) | Beef Steak (Sirloin, cooked) | Beef Liver (cooked) | Key Takeaway |
|---|---|---|---|
| Calories | 250 kcal | 175 kcal | Liver is leaner and lower in calories |
| Protein | 26 g | 27 g | Both are excellent protein sources |
| Fat | 17 g | 4 g | Liver has significantly less fat |
| Iron | 2.1 mg | 6.2 mg | Liver has nearly 3× more iron |
| Zinc | 5.0 mg | 4.0 mg | Steak slightly higher in zinc |
| Vitamin A | 0 IU | 16,800 IU (560% DV) | Liver is the richest natural source of vitamin A |
| Vitamin B12 | 2.0 µg (83% DV) | 70 µg (2,900% DV) | Liver far exceeds daily B12 needs |
| Folate (B9) | 9 µg | 290 µg (72% DV) | Liver is a potent folate source |
| Riboflavin (B2) | 0.2 mg | 3.4 mg (260% DV) | Liver provides 17× more |
| Copper | 0.1 mg | 9.8 mg (1,000% DV) | Liver is extremely rich in copper |
| Vitamin C | 0 mg | 27 mg (30% DV) | Only liver contains vitamin C |
| Choline | 65 mg | 330 mg | Liver supports brain and liver health |
| Cholesterol | 90 mg | 355 mg | Liver is higher in cholesterol but also in nutrients |
Highly Absorbable Iron:
Another benefit of organ meats is their iron content. They are an excellent source of heme iron, the most bioavailable form of iron. Unlike non-heme iron found in plant foods such as lentils, beans, and kale, heme iron from meat is efficiently absorbed and utilized by the body. This makes organ meats especially valuable for preventing or correcting iron deficiency anemia and supporting healthy energy levels.
Rich in Quality Protein:
Organ meats provide complete protein, containing all nine essential amino acids required for muscle growth, tissue repair, and hormone balance. This makes them an ideal food for athletes, active individuals, or anyone looking to improve strength and recovery.
Source of Healthy Fats:
Contrary to outdated beliefs, animal fats and cholesterol are essential for optimal health. These natural fats support hormone production, cell membrane integrity, and brain function. When sourced from grass-fed animals, organ meats benefits include their omega-3s and conjugated linoleic acid (CLA) content, which have anti-inflammatory properties.
Promotes Satiety:
High-protein, nutrient-dense foods like organ meats help you stay fuller for longer, reducing unnecessary snacking and stabilizing blood sugar levels. This natural satiety supports better portion control and overall metabolic health.
Supports Fat Loss:
Because they’re packed with protein and micronutrients, organ meats can increase metabolic rate and improve nutrient efficiency. When combined with a balanced diet, they help preserve lean muscle while promoting body fat reduction.
Excellent Source of Choline:
Organ meats nutrition, especially beef liver, offers one of the richest sources of choline, an essential nutrient for brain health, muscle function, and liver detoxification. Adequate choline intake supports memory, focus, and nervous system function.
Budget-Friendly Nutrition:
Despite being nutritional powerhouses, organ meats are often more affordable than premium muscle cuts. Adding them to your diet can significantly improve your nutrient intake without increasing your grocery bill.
Reduces Food Waste:
Eating nose-to-tail, consuming the whole animal rather than just the prime cuts, reduces food waste and honors the animal by utilizing all its nutrient-rich parts. This sustainable approach aligns with traditional diets and modern environmental awareness.
Considerations: Organ Meats and Gout
While organ meats are nutritional powerhouses, they’re also high in purines – natural compounds found in all living cells. When the body breaks down purines, the liver converts them into uric acid, which is then filtered by the kidneys and excreted in urine.
For most people, this process happens smoothly. However, individuals with hyperuricemia (elevated uric acid levels) may struggle to eliminate uric acid efficiently. When it accumulates in the bloodstream, it can lead to gout, a painful form of arthritis characterized by joint inflammation, swelling, and redness, most commonly in the big toe or ankle.
Those prone to gout are advised to limit purine-rich foods, including organ meats, certain red meats (such as beef, venison, or bison), and alcoholic beverages, especially beer. Maintaining proper hydration, balancing the diet with plenty of vegetables, and reducing alcohol intake can help manage uric acid levels and prevent flare-ups.
Organs Nutrition Facts
Organ meats nutrition delivers highly bioavailable protein, essential fatty acids, and a powerful concentration of vitamins and minerals that are often missing from the modern diet. Below are some organ foods, along with their nutritional profiles and the powerful ways they support your health:
Beef Organs
Organ meats like liver and kidneys are exceptionally nutrient-dense, offering more vitamins and minerals per 100 g than most muscle meats. They provide high-quality protein, low carb count, and relatively modest calorie counts given their nutrient load.
- Organ meats are high in vitamin B12, CoQ10, choline, folate, bioavailable heme iron, selenium, enzymes, fat-soluble vitamins (A, D, K & E), copper, zinc, chromium, and hyaluronic acid.
- Organ meats support liver, heart, kidney, pancreas, and spleen health, as well as detoxification pathways, cardiovascular and mitochondrial health, immunity, collagen production, and energy metabolism.
Colostrum
Colostrum is the first form of milk produced by mammals immediately after giving birth. This thick, golden fluid is packed with concentrated nutrients, growth factors, and immune-supporting compounds. Known as “liquid gold,” colostrum provides newborns with essential antibodies and nutrients that build immunity, repair tissue, and support gut health.
- Unlike regular milk, colostrum contains unique bioactive compounds such as immunoglobulins (IgG, IgA, IgM), lactoferrin, growth factors (IGF-1, TGF-β), and proline-rich polypeptides (PRPs), vitamins, minerals, enzymes, and amino acids -all of which have potent healing and immune-modulating effects.
- Bovine colostrum (from cows) enhances gut integrity, recovery, and athletic performance. It boosts immunity and supports anti-aging & skin health. Additionally, colostrum has antiviral, antibacterial, anti-cancerous, and anti-inflammatory properties.
Blood
Some traditional cultures value blood as a tonic for the immune and energy systems, due to its dense concentration of bioavailable micronutrients.
- Blood and blood-based supplements are exceptionally rich in heme iron, protein, vitamin B12, and zinc—nutrients vital for oxygen transport, energy production, and red blood cell formation.
- It strongly supports the circulatory and hematologic systems, helping prevent anemia and improve overall stamina.
Organ Meats Recipes
Now that you understand the remarkable health benefits of organ meats, it’s time to bring them to the table. Keep in mind that some organ meats have a stronger flavor profile and may require a bit of an acquired taste. If you’re new to them, start with milder options like heart or tongue, which are tender, flavorful, and easy to prepare.
- Heart: Treat the heart much like a lean cut of steak: grill it, sear it, or simmer it in a hearty stew. You can even grind it into burgers for a nutrient-rich twist on a classic dish.
- Tongue: This cut becomes deliciously tender when slow-cooked. Boil the tongue for several hours to soften, then slice it thin for tacos, sandwiches, or stews. Its rich flavor and buttery texture make it surprisingly versatile.
- Liver: A true superfood, liver pairs beautifully with sweet and aromatic flavors. Sauté or slow-cook it with apples, garlic, and a splash of wine, then serve with caramelized onions and fresh parsley for a gourmet touch.
- Bone Marrow: Known as “butter of the gods,” bone marrow is deliciously indulgent. Roast or grill marrow bones with a sprinkle of Himalayan salt, garlic, parsley, and lemon zest for a simple yet nutrient-dense treat.
If you’re not quite ready for full organ dishes, try blending small amounts of ground organ meats (like liver or heart) into beef or pork mince to make stews, meatballs, or burgers. This is an excellent way to enjoy their nutritional benefits without overpowering your palate.
No matter which recipe you choose, always select high-quality, grass-fed, and organic meats to maximize nutrient density and avoid added hormones, antibiotics, or toxins.
Organ Supplements
For those not ready to add traditional organ dishes to their meals, organ meats nutrition can be found in organ supplements. When choosing a high-quality organ supplement, here are the key factors to look for to ensure you’re getting a safe, effective product:
- Ethics & Sustainability: Check whether the product comes from farms/regenerative practices that promote animal welfare and environmental stewardship
- Sourcing & Animal Quality: Look for organs from grass-fed, pasture-raised, and hormone/antibiotic-free animals. The environment the animal was raised in can impact nutrient density and purity.
- Processing Method: Organ supplements should come from freeze-dried (not high-heat spray-dried) organs to preserve delicate nutrients, peptides, and bioactive compounds.
- Transparency & Third-Party Testing: The manufacturer should provide clear information about sourcing, processing, and have third-party testing (for heavy metals, pathogens, and purity). Look for certifications (e.g., NSF, USP, ConsumerLab).
- Minimal Additives or Fillers: A good organ supplement should contain just the organ meat, or very minimal extra ingredients. Avoid products loaded with synthetic fillers, binders, or “proprietary blends” that don’t disclose exact amounts.
- Clear Labeling & Serving Size: The label should clearly state what organs are included, in what amounts, and the recommended dosage. Since organ supplements are nutrient-dense (especially iron, vitamin A, etc.), dosage matters.
Conclusion
Now that you’ve discovered organ meats nutrition and other powerful benefits of organ meats, it’s time to put that knowledge into action. These ancestral superfoods have nourished humans for centuries, providing the vitamins, minerals, and bioavailable nutrients our bodies need to thrive. Start small; choose one organ from the list and try an easy recipe. As your palate adapts, explore other organs to broaden your nutrient intake. And if cooking organ meats isn’t your style, organ supplements offer a convenient, modern alternative that delivers many of the same benefits in capsule form. Whether you eat organ meats or have organ supplements, these nutrient powerhouses can help restore nutritional balance, support your immune system, boost energy and focus, and enhance overall wellness naturally.
To a Fitter Healthier You,
The Fitness Wellness Mentor
About the Author
Adriana Albritton has a Master’s in Forensic Psychology, certifications in personal training, nutrition, and detoxification, and is the founder of FitnAll Coaching and blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.
