Health Benefits Of Organ Meats

Medically reviewed by Simon Harounian, MS

When people think of meat, especially those who eat the typical American diet, they think of muscle and tissue such as chicken thighs, steak and pork chops. However, meat also includes by-products, namely the organs of slaughtered animals.

Organ meats are considered nutritious, meaning they contain important nutrients such as protein, iron and vitamin B12. It's also important to remember that animal byproducts produce a lot of waste, and edible parts such as organ meats can help reduce waste.

Examples of organs include the heart, kidneys, and liver. The by-products are sold at high prices in other regions of the world such as Southeast Asia and Africa. It is a popular menu item in several European countries and the southern United States.

By-products include, but are not limited to:

• heart

• heart

• University

• language

• spleen

• respiratory system

• intestines

• Thyme

Read on to learn more about the health benefits and risks of nuts and how to include them in a balanced diet.

Organic meat nutrition

Although types of organ meats and meats (such as beef, chicken and lamb) have different nutritional values, there are a few that are worth considering.

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Organic meat is rich in protein, an important nutrient for overall health. Protein is an important macronutrient that provides the structure of tissues and organs of the body. It is involved in various body functions such as antibody production and hormonal functions.

Additionally, increasing your protein intake in combination with resistance training will increase strength and muscle gain, which may help slow the progression of age-related muscle wasting or muscle atrophy.

The recommended amount of protein for healthy adults is 10% to 35% of caloric needs, and animal sources, including organ meats, are a good choice to meet protein needs.

Liver is very rich in protein. A 100-gram (3.5-ounce) serving of beef and lamb liver contains 20.4 grams of protein, while the same size serving of chicken liver contains 16.9 grams of protein. Tongue is also rich in protein, with beef and pork tongue containing 17.2 grams of protein per 100-gram serving.

B vitamins

Like other animal products, organ meats contain B vitamins. Vitamin B12 is an essential nutrient involved in the production of healthy blood, nerve cells and DNA. The recommended daily intake of vitamin B12 is 2.4 micrograms. When it comes to being high in vitamin B12, beef liver is the leader, with 59.3 micrograms per 100-gram serving.

Vitamin B6 is another important B vitamin that is involved in many body functions, including protein metabolism. The recommended daily dose of vitamin B6 is 1.6 mg. Beef liver provides almost 100% of the daily value of vitamin B6 - 1.08 mg per 100 grams. 100 grams of beef kidney contains a large amount of vitamin B6: 0.665 mg, which is about 62 percent of the daily value.

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Organ meats are rich in minerals, including iron, which helps transport oxygen throughout the body, and zinc, which supports immune function and wound healing. The recommended daily allowances for iron and zinc are 18 mg and 11 mg, respectively.

Liver from a variety of animal sources provides 5 to 9 mg of iron per 100-gram serving, or 28% to 50% of the daily value. The liver is also a good source of zinc, as are the kidneys, tongue and heart, providing 15% or more of the daily value in a 100-gram serving.

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Choline is essential for mood, memory and muscle control. It also plays a role in early brain development and metabolism. Although the liver can produce small amounts of choline, most of it comes from food.

The recommended daily intake of choline is 550 mg. Despite consuming choline from foods and supplements, most Americans do not get the recommended daily amount of choline, according to the National Institutes of Health. Many foods, including animal products, contain choline. For example, beef liver contains 333 milligrams of choline per 100-gram serving, or 60 percent of the daily value.

Byproducts vs Muscle Meat

Both organ meats and muscle meat are considered nutritious, although research suggests organ meats tend to be more nutritious. Meat by-products are the edible by-products of slaughtered animals, such as tongue, liver and kidneys. On the other hand, muscle meat is the type of meat more familiar to Western dieters, such as chicken breast, beef and pork.

While there are different types of muscles and organs, the table below focuses on comparing some of the important nutrients you should pay attention to.

	Beef, round eye, 100 grams	Beef liver, 100 grams
calories	116	135
protein (grams)	23.4	20.4
Iron (mg)	1.37 (8% DV or DV)	4.9 (27% of daily cost)
Phosphorus (mg)	222 (18% of daily cost)	387 (31% of daily cost)
Zinc (mg)	3.38 (31% of daily cost)	4 (36% of daily value)
Copper (mg)	0.035 (4% ​​DV)	9.76 (1084% of daily value)
Selenium (micrograms)	22.2 (40% of daily value)	39.7 (72% daily value)
Vitamin A (µg RAE)	not found	4970 (552% of daily cost)
Vitamin B6 (mg)		0.638 (38% of daily value)	1.08 (64% of daily value)
Vitamin B12 (micrograms)	2.06 (86% Daily Value)	59.3 (2471% of daily value)

Risks of eating offal

Although organ meats are rich in protein and nutrients, there are some potential risks worth mentioning.

High purine content

People with gout are generally advised to avoid organ meats because they contain high levels of purines, chemical compounds found in gout-causing foods. Purines are broken down into uric acid, and high levels of uric acid in the blood can cause gout attacks.

Extra Vitamin A

Organ meats are also rich in vitamin A, and since it is a fat-soluble vitamin, excess amounts are stored in the liver rather than excreted in the urine.

Excess vitamin A can cause symptoms such as headaches, nausea and dizziness. High levels of vitamin A are very toxic to the fetus and can cause birth defects.

The Tolerable Upper Intake Level for vitamin A for adults, including pregnant women, is 3,000 micrograms. Upper Intake Level The highest daily level of a nutrient without causing harmful effects.

Mad cow disease

Mad cow disease, or bovine spongiform encephalopathy (BSE), is a progressive neurodegenerative disease of cattle that is fatal. A person can become infected by eating food produced by cows infected with mad cow disease.

The Food and Drug Administration (FDA) is taking steps to ensure the U.S. food supply is safe from mad cow disease, including banning the feeding of high-risk animal parts, such as the brain and spinal cord, to other animals. As a result, the risk of mad cow disease in the US food supply is very low.

However, those who travel outside the United States and consume organs should take precautions to avoid exposure to BSE, such as avoiding organs from countries with a high risk of BSE.

Non-alcoholic fatty liver disease

A recent study of more than 15,000 participants found that eating organ meats was associated with a higher risk of non-alcoholic fatty liver disease (NAFLD).

While the researchers note that more research is needed to confirm these findings, it is important for people at risk for NAFLD, such as people with diabetes or insulin resistance, to take precautions. It's probably best to avoid organic meats.

How to eat organ meats as part of a balanced diet

Organ meats can be part of a balanced diet, but it is important to eat them in moderation and include other high-quality proteins such as lean poultry, fish and plant proteins. Choose high-quality organ meats that are little or no processed from reliable sources. Also, eat organ meats along with nutrient-rich foods such as whole grains, vegetables, and fruits.

It is also important to cook offal well. Organic beef, lamb, lamb and pork should be cooked to an internal temperature of 160 degrees Fahrenheit. The internal temperature of the poultry should reach 165 degrees Fahrenheit.

Here are some ideas for including organ meats in a balanced diet:

• Add chopped liver to homemade meatballs or hamburgers.

• Fry pieces of liver or kidney with vegetables such as onions and peppers.

• Prepare liver pate to spread on whole grain bread.

• Fried or roasted lamb liver or beef tongue, served with roasted vegetables and grains.

• Beef tripe and vegetables are simmered in a delicious soup.

Quick review

Organ meats are nutritious and contain protein and other important nutrients. They can be included in a variety of foods and help reduce overall food waste by using more animals. However, it is important to choose high-quality raw organ meats from reliable sources and cook them well. If you're considering including organ meats in your diet, talk to your doctor if you're concerned about their impact on your health.

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Alternate between these three organic meats for optimal nutrition.