When was the last time you ate liver, heart, or kidney? If your answer is “never” or “not since my grandma forced me to as a kid,” you’re missing out! Organ meats, also known as offal, have been a staple in traditional diets for centuries. But in modern times, they’ve been largely forgotten—pushed aside for muscle cuts like chicken breasts and steaks.
Here’s the thing: organ meats are nutritional powerhouses packed with vitamins, minerals, and unique health benefits you won’t find in other foods. In fact, they’re some of the most nutrient-dense foods on the planet. If you’re serious about health, energy, and longevity, it’s time to bring organ meats back to your plate.
Here are 15 reasons why you should start incorporating these superfoods into your diet.
1. Very Nutrient Density
Forget about kale or quinoa, organ meats blow them out of the water. Liver alone is packed with vitamin A, B vitamins, iron, and copper. Just a few bites of heart or kidney provide a nutrient boost that rivals any supplement. If you want to eat for maximum nutrition, organ meats should be at the top of your list.
2. Boosts Energy Levels
Feeling sluggish? Organ meats, especially liver, are rich in B12 and iron, two nutrients essential for energy production. Instead of reaching for another cup of coffee, try adding some beef liver to your meals and see how your energy skyrockets.
3. Supports Brain Health
Your brain thrives on high-quality nutrients, and organ meats deliver. They contain choline, DHA, and essential fats that help with memory, focus, and mental clarity. Plus, vitamin B12 from organ meats is crucial for preventing cognitive decline.
4. Improves Skin, Hair, and Nail Health
Collagen supplements are all the rage, but did you know that eating organ meats naturally supports skin, hair, and nail health? The zinc, vitamin A, and amino acids in these meats help keep your skin glowing, hair strong, and nails resilient.
5. A Natural Iron Source (Better Than Supplements)
If you struggle with low iron levels, forget the pills—eat liver! Heme iron, found in organ meats, is more bioavailable than the iron in plant-based foods, meaning your body absorbs it better. This makes organ meats an excellent choice for people with anemia or low iron levels.
6. Strengthens the Immune System
Packed with vitamins A, D, and zinc, organ meats help keep your immune system strong. Whether it’s cold season or you just want to stay in top shape, adding organ meats to your diet can give your body the tools it needs to fight off illness.
7. Supports Heart Health
Ironically, eating heart is good for your heart! Beef heart is rich in CoQ10, an antioxidant that helps lower blood pressure and improve circulation. Plus, it contains taurine and B vitamins that promote cardiovascular health.
8. Improves Digestion and Gut Health
Organ meats like tripe (stomach lining) and liver contain glycine, an amino acid that supports gut health. If you suffer from digestive issues, incorporating these foods can help heal and strengthen your gut lining.
9. Supports Hormonal Balance
Your hormones need cholesterol and fat-soluble vitamins to function properly, and organ meats provide both. If you’re dealing with hormonal imbalances, fatigue, or mood swings, eating organ meats can support your endocrine system naturally.
10. Better Than Muscle Meat for Nutrient Variety
While steak and chicken breast are great, they don’t offer the same variety of nutrients as organ meats. Muscle meats are lower in certain essential vitamins and minerals, making organ meats an essential addition to a well-rounded diet.
11. They’re Affordable and Budget-Friendly
Organ meats are significantly cheaper than premium cuts of meat, yet they offer more nutrition. If you’re looking for a way to eat healthier without breaking the bank, this is a perfect solution.
12. Sustainable and Reduces Waste
Eating organ meats is not only good for you but also for the environment. Using the whole animal (nose-to-tail eating) reduces food waste and makes the most of every resource. It’s a more ethical and sustainable way to consume meat.
13. Helps Build Muscle and Strength
Bodybuilders and athletes have long used liver and heart to boost their performance. These meats are rich in high-quality protein and amino acids, making them ideal for muscle recovery and growth.
14. They Taste Better Than You Think
If you think organ meats are gross, you might just be cooking them wrong! When prepared properly and with the right seasonings and techniques, they can be delicious. Start with liver pâté, heart tacos, or kidney stew and give your taste buds a chance to adapt.
15. Ancestral Superfoods
Our ancestors thrived on organ meats for thousands of years. These foods provided them with the essential nutrients needed to survive and stay strong. By bringing organ meats back into our diets, we reconnect with a time-tested way of eating that supports optimal health.
Ways to Cook Organ Meats
In the subreddit forum r/Cooking , a reader posted the question: Organs are so cheap compared to meat, but what do I do with them?
Some cooking suggestions include slow cooking gizzards in tomato sauce, cooking in a stew or pan frying them with garlic and chilli. Many pair the organ meat with rice and one reader suggested liver tacos. There are many international cuisines that include offal in their meals and provide delicious recipes.
Add Organ Meats to Your Diet
Organ meats might not be trendy, but they’re hands-down some of the healthiest foods you can eat. Whether you want more energy, better digestion, glowing skin, or a stronger immune system, adding liver, heart, kidney, and other organ meats to your meals can make a huge difference.
So, are you ready to give them a shot? Start small—try incorporating liver into your diet once a week or adding some heart to your next stew. Your body (and your wallet) will thank you!