Not So Offal? Organ’s v ‘Superfoods’ & The Top 10 (Research-Backed) Benefits

 

Introduction

If I were to imagine your favourite meal, I couldn’t begin to guess what you’d choose. However, I’d be willing to bet heavily on one food group not making the cut – organ meats…

In fact, with the diverse array of organ meats available, we’re probably closer to bush tucker trial territory!

However, as unsexy as they are, they’re exceptionally nutritious, healthy and have many benefits, especially when derived from grass-fed sources. The health and supplement industries have also recognised their potential.

Conventional wisdom says that fruit and vegetables are the best sources on micronutrients. However, when lined up against organ meat benefits, even the commonly termed superfoods, typically come off looking far less, well super…

The benefits of beef liver for examples, are as extensive as any superfood and are as diverse as increased energy, fortifying immunity, supporting vision, and radiant skin.   

Commonly available types of beef organs include liver, kidney, and heart with these being tremendously potent sources of vitamins and minerals. This article will focus on beef, although lamb, pork and chicken are also highly nutritious.

 

How It stacks up Against ‘Superfoods’

Right, to the meat of the it (Terrible pun intended…).

As can be seen from data available from Eat this much, beef liver outperform common ‘superfoods’ handily in most aspects of vitamin and mineral content while exceeding or providing large portions of people’s daily values (1).

Daily values data has been taken from NHS recommendations and the FDA where there are no NHS recommendations and are broken into the requirements for men and women (M & W) (2) (3).

 

Micronutrients / DV’s	Raw Beef Liver (100g)	Raw Kale (100g)	Almonds (100g)	Blueberries (100g)
Vitamin A – M: 700µg / W: 600µg	4,968μg	500μg	0μg	3μg
Vitamin B1 – M: 1mg / W: 0.8mg	0.2mg	0.1mg	0.2mg	0mg
Vitamin B2 – M: 1.3mg / W: 1.1mg	2.8mg	0.1mg	1.1mg	0mg
Vitamin B3 – M: 16.5mg / W: 13.2mg	13.2mg	1mg	3.6mg	0.4mg
Vitamin B5 – 5mg	7.2 mg	0.1mg	0.5mg	0.1mg
Vitamin B6 – M: 1.4mg / W: 1.2mg	1.1mg	0.3mg	0.1mg	0.1mg
Vitamin B9 (Folate) – 200μg	290μg	141μg	44μg	6μg
Vitamin B12 – 2.4μg	59.3μg	0μg	0μg	0μg
Vitamin C – 40mg	1.3mg	120mg	0mg	9.7mg
Vitamin D – 10μg	1.2μg	0μg	0μg	0μg
Vitamin E – M: 4mg / W: 3mg	0.4mg	1.5mg	25.6mg	0.6mg
Vitamin K – 1μg per kg of body weight	3.1μg	704.8μg	0μg	19.3μg
Choline – 550mg	333.3mg	0.8mg	52.1mg	6mg
Copper – 1.2mg	9.8mg	1.5mg	1mg	0.1 mg
Iron – M: 8.7mg / W: 14.8mg or 50+: 8.7mg	4.9mg	1.5mg	3.7mg	0.3mg
Magnesium – M: 300mg / W: 270mg	18mg	47mg	270mg	6mg
Phosphorous – 550mg	387mg	92mg	481mg	12mg
Selenium – M: 75μg / W: 60μg	39.7μg	0.9μg	4.1μg	0.1μg
Zinc – M: 9.5mg / W: 7mg	4mg	0.6mg	3.1mg	0.2mg

In most of the vital micronutrient, beef liver outperforms the next best performing ‘superfood’ to provide an idea of the potency of inclusion of organ meats in one’s diet.

In fact, liver is sometimes referred to as nature’s multivitamin with the plethora of nutrients it delivers and can provide powerful immunity boost during cold and flu season.

According to a research article by Horizon Clinic, common dietary deficiencies include (4):

As can be seen in daily values data from Eat this much, liver is one of the best sources of iron, copper, bioavailable vitamin A, folate, vitamin B12 with respectable amounts of vitamin D, magnesium, and potassium.

Organ meats, as is true with meat and animal products generally, contain all essential amino acids that our bodies cannot endogenously produce. These essential amino acids are used as the building blocks of proteins and synthesize hormones and neurotransmitters.

 

Organ Types and Their Nutrition

The below list covers the most commonly available types of organs meats along with some more obscure ones for the more adventurous amongst us!

Liver

Liver is a nutritional powerhouse, amongst nutritional powerhouses. If you only eat one type of organ meat, liver should be it.

The liver is crucial for detoxication, metabolic activity, methylation, energy production and supporting immune system functions.

It acts as a filter removing toxins from the bloodstream and determining what nutrients, protein and fats are stored, processed, or excreted as well as what is recycled back into the bloodstream.

The liver does not actually store toxins which is a common misconception. It simply filters them out through urination, so they cannot ultimately be consumed.

Beef liver has a strong and rich taste and is typically softer than muscle meats. It is described as having a slightly metallically aftertaste which takes some getting used to…

Liver is bursting with vitamin A, B vitamins, choline, iron, and zinc.

A 100g of raw beef liver contains the following nutrients as noted in Dr. William Kiltz’s research (5)

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin A	4,968μg	710%	828%
Vitamin B2	2.8mg	215%	255%
Vitamin B12	59.3μg	2,471%	2,471%
Vitamin D	1.2μg	12%	12%
Copper	9.8mg	817%	817%
Choline	333.3mg	61%	61%
Iron	4.9mg	56%	33% / 50+: 56%
Phosphorous	387μg	70%	70%
Selenium	39.7μg	53%	66%
Zinc	4mg	42%	57%

Kidney

The kidneys are essential for maintaining the normal balance of bodily fluids and chemicals in the blood and clears bodily waste material.

Kidney can have a strong and gamey flavour which is best not overcooked as it can become tough and chewy.

Using Eat this much data, kidney has a similar micronutrient profile to liver such as vitamins B2, vitamin D, iron, and magnesium (6). It contains abundance vitamin A, vitamin B12 and zinc, although not in as high concentrations as liver. However, kidney outperforms liver in vitamin C and selenium content.

Vitamin C is more difficult to obtain on a carnivore diet.

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin A	419μg	60%	70%
Vitamin B2	2.8mg	215%	255%
Vitamin B12	27.5μg	1146%	1146%
Vitamin C	9.4mg	23.5%	23.5%
Vitamin D	1.1μg	11%	11%
Iron	4.6mg	53%	31% / 50+: 53%
Magnesium	17mg	5.7%	6.3%
Selenium	141μg	188%	235%
Zinc	1.9mg	20%	27%

Heart

Its role is pivotal to the circulatory system where it acts as a pump distributing blood and oxygen to the vital organs and the rest of the body.

Heart is an organ that is actually technically a muscle too. The taste therefore is closer to muscle meats such as steak cuts meaning it can be an easier introduction to organ meats. Heart is best gently cooked and be delicious (and nutritious) in stews and chillies.

Using Eat this much data, heart is particularly high in iron, magnesium, selenium, and zinc (7).

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin B2	0.9mg	69%	82%
Vitamin B3	7.5mg	45%	57%
Vitamin B12	8.6μg	358%	358%
Vitamin C	2mg	5%	5%
Iron	4.3mg	49%	29% / 50+: 49%
Magnesium	21mg	7%	7.8%
Selenium	21.8μg	29%	36%
Zinc	1.7mg	17.9%	24%

For the adventurous amongst us, we move onto the more obscure cuts.

Pancreas

 

The pancreas is housed in the abdomen and is part of the small intestine where it plays a dual role in both the endocrine and exocrine systems controlling both blood glucose levels and digestion.

The endocrine system regulates the glucose level (blood sugar level) by the secretion of two hormones, insulin and glucagon which work to lower and raise blood glucose levels as the body requires. Glucose regulation of glucose levels is essential to the functioning of the nervous and cardiovascular systems.

The pancreas secretes enzymes that along with the bile created by the liver and gallbladder as part of the exocrine system to help with digestion and nutrient absorption.

Using Eat this much data, pancreas is high in vitamin C, phosphorous, selenium and zinc (8).

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin B2	0.4mg	31%	36%
Vitamin B3	4.5mg	27%	34%
Vitamin B12	14μg	583%	583%
Vitamin C	13.7mg	33%	33%
Iron	2.2mg	25%	15% / 50+: 25%
Magnesium	18mg	6%	6.7%
Phosphorous	327mg	59%	59%
Selenium	24.7μg	33%	41%
Zinc	2.6mg	27%	37%

Thymus (Sweetbread)

Veal Sweetbread.

The thymus supports the immune system by taking progenitor cells taken from the bone marrow and maturing them into T-lymphocytes, or T-cells which are a key component of white blood cells. Mature T-cells are distributed throughout the bloodstream and tissue fighting against defective cells which have been infected or become cancerous.

Sweetbread taste can be variable due to the diverse array of cooking methods, but they are described as having a soft and smooth texture and a subtle, almost sweet taste (hence their name).

Using Eat this much data, thymus is packed with vitamin C making it a good addition for carnivore diets. They are also high in phosphorous and selenium (9).

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin B2	0.3mg	23%	27%
Vitamin B3	3.5mg	21%	27%
Vitamin B12	2.1μg	87.5%	87.5%
Vitamin C	34mg	85%	85%
Iron	2.1mg	24%	14% / 50+: 24%
Phosphorous	393mg	71%	71%
Selenium	18.1μg	24%	30%

Brain

The brain is the control room responsible for all kinds of cognitive activities such as decision making, concentration, organisation, communication, problem solving and behavioural inhibition as well as dictating personality and managing emotions regulation.

Consumption of beef brains is generally safe and is often considered a delicacy in parts of Europe, North Africa, and South America. However, there is a small risk of mad cows’ disease (bovine spongiform encephalopathy).

Brain can be described as having a soft texture with a subtle beef flavour. I personally think it resembles the flavour of a soft cheese.

Using Eat this much data, brain is high in choline, calcium and phosphorous (10).

Micronutrients	Nutritional Profile (100g)	Daily Values: Men	Daily Values: Women
Vitamin B2	0.2mg	15%	18%
Vitamin B3	3.6mg	22%	27%
Vitamin B6	0.2mg	14%	17%
Vitamin B12	9.5μg	396%	396%
Vitamin C	10.7mg	27%	27%
Calcium	43mg	6.1%	6.1%
Choline	491mg	89%	89%
Copper	0.3mg	25%	25%
Iron	2.6mg	30%	18% / 50+: 30%
Phosphorous	362mg	66%	66%
Selenium	21.3μg	28%	35.5%

Health benefits Associated with the Micro nutritional content.

 

Organ Benefits?

So now we’ve delved into the organ meat nutrients, it’s time to explore their powers and associated nutritional benefits.

Bioavailable Nutrition

Organs are rich sources of a plethora of vitamins and minerals which are often commonly deficient in Western diets. These essential nutrients are vital to living a vibrant and abundant life.

Most vitamins are water soluble meaning they are easily absorbed, and the benefits are quickly realised with excesses being excreted from the body.

Vitamins A, D, E & K are fat soluble meaning they are absorbed through fat stores and distributed through the bloodstream with excess stored for later use by the liver. Meats and organs contain fats which easily enable the absorption of these fat-soluble vitamins.

Animal based diets are fantastic for providing bioavailable nutrients too. Bioavailability is the measure of how much of the nutrients are actively absorbed for utilisation by the body. Vitamin A is a great example with the animal source being far more bioavailable than the plant sources.

Meat provides preformed vitamin A, otherwise known as retinoids. Preformed means that it is a more active source of vitamin A which is easily and efficiently broken down into its usable form, retinol during the digestive phase.

Plant sources contain provitamin A carotenoids with the most common form being beta-carotene. Beta-carotene is far less bioavailable as it must be converted into vitamin A by the body. Research from the American Journal of Clinical Nutrition (11) suggests that by weight, beta-carotene absorption ratio to become vitamin A is between 3.8:1 to as high as 28:1 – that’s a lot of kale a day!

The efficiency to process vitamin A from plant sources can be influenced by several factors such as genetics, dietary related factors, and existing nutritional deficiencies, however, people are seldom better at absorbing plant-based vitamin A in comparison to animal-based sources.

Interestingly, our carnivore cousins in the animal kingdom generally are not good at processing beta-carotene either which points to us evolving on an animal-based centric diet.

 

Energy Production

Energy production and the management of fatigue are essential aspects of thriving in our modern fast-paced and complex lives. Sufficient energy levels will help in the achievement of daily goals, productivity targets, and workout performances.

Adequate vitamin B levels cannot be obtained endogenously and are needed from our diets. This can be difficult for vegetarians and vegans with some of the most potent sources coming from animal products, with this particularly being true for vitamin B12, with organs being a rich source.

B vitamins are essential for enabling enzymes to carry out a multitude of important functions in the production of energy and reduction of fatigue. Functions include converting carbohydrates, fats, and protein into energy, breaking down amino acids and distributing energy and oxygen throughout the body. Vitamin B is essential to red blood cell formulation and cell metabolism.

Vitamin B6 and B12 are responsible for supporting energy levels, although other nutrients play key roles too. B1 and B5 for example are needed for converting carbohydrates and fats into glucose for energy.

The production of energy within the cell is called the Krebs cycle as shown in the NIH diagram below (12). It demonstrates the roles of different B vitamins involved in the energy production process within the mitochondria.

The Krebs Cycle showing how the body uses micronutrients to produce energy.

Mitochondria acts as the energy production centres taking NADH and converting it via a chemical pathway, into adenosine triphosphate (ATP) which cells use for energy (13).

Areas with high energy demand like the muscles, liver and kidney have more mitochondria cells to facilitate their function.

Co-enzyme Q10, or C0Q10 works with the mitochondria where it functions as an energy transfer molecule. CoQ10 main biological action is to be a co factor in the electron transport chain as part of wider reactions leading to ATP synthesis.

With ATP being essential for most cell function, CoQ10 is thought to be vital for the health of human tissue and organs (14).

Some of the best sources of B vitamins like B12 come from organ meats, such as beef liver and kidney as previously discussed. Liver and heart are also packed with CoQ10.

 

Skin Health and Youthfulness

Organ meats contain many nutrients that are great for promoting skin health and maintaining youthfulness. Chief amongst these is vitamin A or retinol as it is often known in the cosmetic industry. Others include Collagen and CoQ10.

Vitamin A converted into retinol, is used to make new skins cells together with Collagen Proteins. The new skin cells can improve the appearance of certain types of damage from the sun, prevent skin dryness as well as fine line and wrinkles. Retinol has also been linked to improving the appearance of acne.

Collagen is the most abundant protein in the body and forms the structure of skin, hair, nails, connective tissue, muscles, bones and can promote gut health (sound good? You can read more about Collagen Benefits following the link).

Limited studies have shown collagen has promise in improving the elasticity of skin as well as being beneficial to building muscle mass and improving conditions such as arthritis (15) (16).

CoQ10 is linked to anti-aging as it combats many of the factors responsible for aging. Research from the NIH, note factors leading to aging primarily are the reduction of the effectiveness of mitochondrial function, an antioxidant activity reduction and an increase of reactive oxygen stress causing increased oxidative stress leading to damage of DNA and the electron transport system (17).

Strong evidence suggests there is a relationship between reactive oxygen stress increases and a dysfunction in the mitochondria causing aging. This is known as the mitochondrial free radical theory of aging. CoQ10 is essential for maintaining healthy mitochondrial function and preventing aging.

CoQ10 acts as an antioxidant in the body reducing free radicals which can trigger chronic inflammation, which increases as we age. Inflammation increases aging by upping oxidative stress (17).

As we age our endogenous production of CoQ10 is reduced increasing the importance of obtaining it from dietary intake.

 

Strong Immunity System

“A vitamin is a substance that makes you ill if you don’t eat it.”

Albert Szent-Gyorgyi, Nobel Prize in Physiology or Medicine, 1937.

Having a strong immune system is vital to living your fullest life without losing momentum. This is especially true as we age and during cold and flu season.

Vitamin A is crucial to a robustly functioning immune system with a constant source a necessity. This is primarily due to vitamin A’s role in supporting a healthy mucous membrane and its involvement in white blood cell production and function.

Maintaining a healthy mucous membrane protects against the entry of pathogen through the respiratory, intestinal, and urinary tracks. Healthy skin, through new skin cell growth and the replacement of old cells are all facilitated by vitamin A allowing it to act as a barrier against pathogen entry.

White blood cells are the first line of defence once a pathogen has breached the mucous membrane. They are made in the bone marrow, and when called upon they are distributed via the blood stream and body tissue to where they are required.

Vitamin A plays a vital role for white blood cell production, especially the ones known as lymphocytes. Lymphocytes fight off pathogens; cancerous and otherwise harmful cells; and support in antibody development to ward off future infections (18).

Vitamin D is an essential micronutrient for maintaining a strong immune system. It is necessary for the immune responses of immunologic cells such as T-cells, B-cells and antigen presenting cells all of which fight infections.

Each has vitamin D receptors which enable the ‘activation’ of the immunologic cells when required. It ensures the immune response is appropriate to the threat and is not an overaction. It also regulates the creation of inflammatory cytokines (19) (20).

There are number of minerals who deserve a shout out for their role in supporting the immune system:

Copper: neutropenia is a condition caused from not including sufficient copper in your diet which results in a white blood cell deficiency (21).

Iron: deficiencies have been found to adversely impact upon T-cell response to infections due to them needing iron to support their metabolism. When T-cells are activated, they require more iron for their mitochondrial energy production allowing them to effectively function (22).

Selenium: studies have shown that people with insufficient selenium levels have less T-cells to fight infections. Selenium also helps in the production of cytokines which are crucial for coordinating the immune system (19).

Zinc: low levels of zinc can result in an increased inflammation and oxidative stress risk. Zinc becomes more important as we age due to the role it plays in supporting thymus function. As noted, the thymus is where T-cells are matured to ensure they are ready for the immune response.

 

Organ Health

Our ancestors believed that consuming the organs from their hunts would support the health of their corresponding organs.

This is supported by CoQ10 supplementation being linked to helping prevent and even improving cardiovascular disease, high blood pressure and kidney failure. It has been linked to helping with other common ailments such as diabetes, headaches, cancer, Alzheimer, and Parkinson’s disease amongst others although more research is needed (14) (17).

 

Cognition & Mood

 

The brain is made up of billions of neurons which act as the building blocks for the nervous system and transmit information between themselves to complete cognitive and bodily functions. In a resting state, the brain consumes 20% of the body’s energy. Due to the abundance of choline, omega-3, iron and B vitamins, organs are believed to be beneficial to both cognition and mood disorders.

Choline is an essential nutrient, meaning it is required for many bodily functions, and although your liver produces some, it is insufficient and requires being topped-up through dietary intake.

Choline, along with vitamins B1 and B5 are precursors to acetylcholine which is a vital neurotransmitter for a healthy nervous system as well as cognitive functioning like thinking, learning and memory (23). Low B1 levels is known to reduce cognitive and nervous system function (24).

It is for this reason that the precursors for acetylcholine have become popular in the nootropics market. Choline for example will increase the release of acetylcholine. Low levels of acetylcholine have been linked to dementia, Alzheimer’s disease and other cognitive impairments (25).

Other key neurotransmitters for cognition rely on vitamin B6, B9 and B12, which have been found to be beneficial to cognition which is thought to be due to the biochemical interplay for methionine synthesis as shown below (12). Having a deficiency in any of the aforementioned B vitamins may minimise methionine synthesis leading to the build-up of homocysteine.

Homocysteine has been linked to an increased risk of dementia and other cognitive dysfunctions (12).

Furthermore, multiple studies have demonstrated the importance of vitamin B12 during pregnancy, infancy, and childhood on later cognitive outcomes.

A study conducted on a group of 72 adolescence (10-16) showed there was an adverse relationship between cognitive performance and a vegan diet when followed from birth to 6 years of age. This is due to a lack of vitamin B12, primarily available through animal products (12).

Several B vitamins are also linked to improved mood. Vitamin B9 plays a key role in the cerebral methylation process which affects the metabolisms of neurotransmitters dopamine and serotonin both crucial to mood regulation.

Low dietary intake of B1, B5, B9 and iron have been associated with an increase’s likelihood of negative moods (12).

Iron is fundamental to the majority of the bodies physiological processes for organs, especially the brain. Deficiencies to iron levels (Disruptions to iron homeostasis) can lead to adverse effects on cognition and neurophysiological mechanisms (neurotransmitter synthesis and neural transmission) (26).

Studies on iron supplementation helped premenopausal women, who as a group tend to be more prone to the risk of iron deficiency due to a higher baseline requirement.

It concluded iron supplementation was founded to improve several markers for cognition and mood, such as intellectual ability and memory (12).

Omega-3 fatty acids are widely recognised to improve cognitive function. They come as long-chain and short-chain versions which include EPA, DHA and ALA.

Although the primary source of omega-3 is from cold water fish and several types of nuts, organs have respectable amounts, especially when they are from a grass-fed source.

 

Iron and Anaemia Prevention

Anaemia is often caused by deficiencies of iron and vitamin B12. As noted by Sandi Busch from Livestrong, three Doctors won the 1934 Nobel Prize in Medicine for discovering liver consumption successfully combated anaemia (27). 

This is due to its high content of heme-iron which is the most bio-available form and is essential for transporting oxygen around the body. Organ meats high in folate plays a key role in the formation and repair of DNA and red blood cells.

 

Protein and Athletic Performance

Anyone who’s ever visited a gym knows that consuming adequate complete protein is well known for, and crucial to, increasing muscle mass, strength and repairing muscle, beneficial for body building and athletic performance goals.

The size of the protein market is testament to this. M. Shahbandeh from Statista reported in 2020, the global protein market was worth $52 billion with this projected to grow to over $70 billion by 2025 (28).

Vitamin B12 due to its known benefits for energy production and fatigue reduction is linked to improvements in athletic performance including boosting stamina levels.

 

Weight Loss

High protein diets have been demonstrated to increase the satiation levels after meals. This reduces one’s appetite and the cravings leading to longer periods between meals, and often to the consumption of less overall calories.

Studies have revealed the mechanism behind this to be phenylalanine. Phenylalanine is the chemical end product when your body breaks down proteins from foods like meat, organs and fish.

It releases hormones called leptin and GLP-1 that suppress appetite and stimulate weight loss, whilst reducing levels of appetite encouraging ghrelin (29).

You’ve also probably heard people who don’t put on weight thanking their fast metabolism. Well, as previously explored, B vitamins play a crucial role in energy production and metabolisation.

A healthy metabolism is crucial for breaking down proteins, fats and carbohydrates in the food to extract their energy. This ensures the foods we eat are used with a healthy amount of fat being retained.

If there is a deficiency of B vitamins this slows down the metabolism meaning the process of burning energy is less efficient and more fat is retained making weight loss difficult.

There is also a 60-year consensus starting to shift regarding saturated fat and cholesterol being harmful to health, especially to the heart. Kris Gunnars from Healthline, noted a 2020 review of the evidence used to support this claim, were based on very weak associations (30).

The evidence that was used to justify these claims arose from limited studies with did not represent a larger research body. More research is needed for a definitive conclusion.

Interestingly, this relates to how the sugar industry represented by a trade organisation known as the Sugar Research Foundation paid off Scientists in 1967 to blame fat instead of sugar for heart disease as reported in the New York Times in 2016 (31).

 

Healthy Vision

To maintain healthy vision as we age, our bodies require vitamin A which can be found in abundance in organ meats.

Vitamin A protects against the risk of developing macular degeneration which tends to worsen as we age and causes vision loss. The retina central portion is known as the macula and this wear down over time. Vitamin A reduces eye inflammation; oxidative stress, particularly from blue light; and reduces the likelihood of eye infections.

Vitamin A helps to keep the cornea of the eye clear. It may also be responsible for reducing the risk of cataracts with some studies pointing to an association (32).

Insufficient amounts of vitamin A can lead to a condition known as night blindness, which as the name suggests, causes difficulty, or blindness in low light conditions. Rhodopsin is a photopigment housed within the rods of the retina. Vitamin A is the precursor to rhodopsin. Without it, you get night blindness (33).

 

Why isn’t Everyone Eating it?

So, after looking at the nutritional profiles and associated benefits, you’re probably wondering why everyone isn’t eating it?

Simply put, the majority of people find the taste, texture and smell unpalatable. Case in point, when was the last time you went to a restaurant and saw spleen on the menu? Liver is often described as having a strong metallic taste and a slimy texture – bon appetite! 

With this being said, with a bit of time, effort and kitchen prowess, beef liver can be made into a tasty ingredient. If you’re up for the challenge, we’ve 5 Delicious Grass Fed Beef Liver Recipes you might be interested in.  

This is a shame because of the manifold of nutrition and benefits available.

 

Can’t Stomach the Taste?

Well, you wouldn’t be in a particularly exclusive club…

Organ meats are definitely an acquired taste to say the least! There are some general rules of thumb and things to remember with organs meats.

First and foremost, the taste is usually very different to that of muscle meat like steaks and can be a shock to the system in the beginning. Naturally with such a wide range of organs available, there will be a huge taste variation. Heart, as it is technically a muscle meat has a similar taste to steak so can be a good starting point.

Liver and kidney can take more time to get used to if these are new to your diet. Organ meats are usually more palatable when they are not overcooked as they this makes them chewier.

Preparation method also matters. Liver’s metallic taste can be somewhat neutralised by soaking it overnight in milk or lemon juice. Combining with other ingredients to mask the taste can also be a smart strategy. Common examples can be liver and onion or steak and kidney pie amongst others.

Over time you should become more accustomed to the taste and texture, and you may even be able to prise your fingers open from around your nose!

Still can’t stand the taste or don’t have time to prepare and tinker with recipes?

The simplest method for including them into your diet is to consume them in supplement form. This takes out the faff and fuss of cooking. It guarantees a tasteless nutritional addition to get all the benefits without any of the downside. It also allows for easy tracking of micronutrients.

Our Beef Liver Supplements & Collagen Protein Powder are a quick and convenient to make sure you have all the vitamins and minerals necessary to unleash your full potential. They also have full versatility as they can be easily opened to add a nutritional boost to a variety of dishes.

The Collagen is in powder form and fully dissolvable making it even easier to add to your favourite hot or cold drinks making it simple to become an integral part of your daily routine!

 

The Verdict

Organs may not be a favourite, or even considered palatable by many, however, as has been demonstrated it should be the first thing on the shopping list as part of an abundant lifestyle.

Although the taste can take some adapting to, the downsides are easily outweighed by organ meat’s benefits. They are bursting with micronutrients which easily covers the majority of potential nutritional deficiencies common in the Western diets.

For those more squeamish, capsule form is a fantastic alternative method for ensuring you do not miss out on beef liver’s benefits! It is expected organs popularity will increase with people typically becoming more interested in superfoods,  well-being, increasing performance and generally health consciousness.

 

We hope you enjoy your read. If you’d like to read more, the below link will take you onto our other blogs.

The Carnivore Diet Benefits: Your Double Sexy Guide to Thrive (on Meat)

Collagen Peptides: The Tiny Proteins Making Massive Waves & 8 Science-Backed Benefits

Grass-fed vs. Grain-fed: Why Grass-fed Beef is Better?

Cows & Carbon Emissions: Can Livestock Farming be Sustainable? (a Review of the Arguments)

5 Delicious Grass Fed Liver Recipes – Your Ultimate Guide to Beef Liver

Beef Liver Benefits: Why This King of the Superfoods Belongs in Your Diet

The Top 8 Ancestral Hacks: Increase Productivity, Energy & Well-being