Today we'll talk about the worlds best super foods in the meat department and that would be organ meats which are the most nutrient dense and rich foods on the planet. Today we'll be looking at the top ones that are the most nutritious. Organ meats are also known as nature's multivitamin and after reading this MyTake you will see why.
Now it must be stressed that should you consume organ meats that you get them from animals that are grass fed and organic, to ensure that the animal is as healthy as possible which in turn ensures that the organ meat will be to. Also don't worry for you vegans in the crowd I will be doing both a fruit and vegetable super food MyTake as well as a fish one too.
Here is a rundown of the vitamins and minerals/nutrients that are the most concentrated in organ meats and the most significant.
- High-quality protein (which is important for building and retaining muscle )
- Healthy fats (especially omega-3 fats)
- Vitamin E (circulation, tissue repair, healing, deactivation of free radicals, slowing aging)
- Purines (nitrogen containing compounds serving as precursors to DNA and RNA)
- B complex, including B12 and folate (folic acid)
- Pre-formed vitamin A (retinol)
- Vitamin K2
- Minerals, including a highly bioavailable form of iron
- Trace minerals such as copper, zinc and chromium
- Vitamin D
- An unidentified "anti-fatigue factor"
- Amino acids
- Choline (another B vitamin important for cell membranes, brain and nerve function, heart health, and prevention of birth defects)
- CoQ10 (essential for energy production and cardiac function; potent antioxidant; animal hearts offer the highest levels of coQ10)
Contrary to what many vegetarians believe, the type of vitamin A obtained from plants (carotene) is much different than the animal-derived form. Carotenes from vibrantly colored fruits and vegetable are a great antioxidant and can be converted into true vitamin A in your upper intestine, but many people are unable to convert it, especially if their diets contain insufficient fat.
So first up on the Organ Meat is liver.
1. Liver (often called natures multivitamin)
Now before I get into the nutrients for it I do want to state that despite what most people believe the liver does not store Toxins, but rather filters them, makes them go inert(harmless) and then pushes them out of the body. So the liver is perfectly healthy and safe to eat.
Now I know a lot of people hate liver or rather hate the taste of it but Liver is by far the most nutrient dense organ meat to consume containing dozens of important vitamins and minerals. It is perhaps the most nutrient dense food on the planet and contains specific bioavailable forms of nutrient complexes that are very challenging to get elsewhere.
Liver is a powerful source of pre-formed vitamin A, also called retinol. Three ounces of beef liver is estimated to contain about 26,973 IU of vitamin A, chicken liver contain roughly 15,306 IU. Cod liver oil is another powerful source of retinol but eating liver on a biweekly basis can provide the amount you need for optimal health.
Liver is very rich in bioavailable folate, choline and B12 (and other B-Vitamins) which are nutrients necessary for a number of major functions in the body. Many individuals who are following a healthy lifestyle opt for a diet rich in sustainably raised, organic muscle meat. While this meat has its benefits it is also quite high in methionine. Elevated methionine increases homocysteine production. A few of the key nutrients needed to reduce homocysteine levels include folate, choline and B12. it is an outstanding source of Vitamin D, copper, potassium, magnesium, phosphorous, manganese, and iron, which is in a form that is particularly easily absorbed and used by the body.
It also contains Coenzyme Q10 (CoQ10), which is important for cardiovascular functions. Athletes love liver because it improves the oxygen-carrying capacity of blood cells, increasing endurance and strength and fighting fatigue, Liver is the richest source of B12 with roughly three times as much as kidney, seven times more than heart and 17 times as much as tongue or ground beef. Liver is also rich in nutrients such as selenium and zinc that are critical for healthy function.
Alright next on the list is the heart also I know the Heart is a muscle but it's considered an organ meat so that is why it is on the list.
Heart is a very concentrated source of the supernutrient, Coenzyme Q10 (CoQ10, important for cardiovascular health and also rich in kidney and liver), CoQ10 is also important for energy balance and preventing oxidative stress. The heart also is the biggest and best source of CoQ10, the heart contains an abundance of Vitamin A, Vitamin B12; folic acid, iron, selenium, amino acids, phosphorus and zinc, and is the number one food source of copper. Heart also contains twice as much collagen and elastin than regular meat (which means it is rich in the amino acids glycine and proline), which are essential for connective tissue health, join health and digestive health.
Eating the heart the heart way to rack up amino acids that can improve metabolism and compounds that aid the production of collagen and elastin, which fight wrinkles and aging. This mixture of unique nutrients helps build muscle, store energy and boost stamina and endurance.
Next on the list is the kidney contains an incredible amount of lean protein. If you're looking for a way to get lots of protein without lots of fat, opt for kidneys, which contain a pissload of B12, riboflavin and iron, as well as healthy amounts of B6, folate and niacin.
a cow kidney has over five times the amount of B12 you need each day, as well as almost two times your value for riboflavin.
Cow kidney also contains 228 percent of the daily value recommended for selenium intake. This trace mineral has a huge number of benefits attributed to it, including the prevention of certain cancer types, lowering risk of cancer, defense against oxidative stress and boosting immune responses.
The kidney is also particularly high in, copper, phosphorus and zinc. If this is from grass-fed beef or lamb that fat has a good amount of both saturated and omega 3 fatty acids. This is extremely healthy and anti-inflammatory. Most say that beef kidney is the most mild in flavor and is one of the best to start with.
Zombie jokes aside, eating brains is a tad controversial. It can contain prions, a type of protein that has been liked to mad cow disease(but this is incredibly rare), and more cholesterol than any food (2,000-plus mg in a 4-ounce serving.) But it’s also one of the most nutrient-rich organs found in any animal, full of healthy oils rumored to increase brain power. That’s due to the DHA found in brains, an oil that, when eaten in childhood, is thought to make people smarter in adulthood. Brains also are a great source of B12, which helps fight fatigue, depression and anemia and increases mental ability.
But the brain is by far the richest source of omega-3 fatty acids EPA and DHA. One four ounce portion of brain contains about a gram of EPA and a gram of DHA. This is equivalent to about a $5 serving of fish or krill oil. Brain also contains some powerful neurological enhancing nutrients such as phosphatidylcholine and phosphatidylserine.
Brain is also rich in anti-oxidants such as carnosine, carotenoids and tocopherols which protect neurological tissue from oxidative stress. It is also extremely rich in cholesterol which is another protective anti-oxidant for neurological tissue and helps to optimize hormonal function.
Beef brain is brain food for lack of better words! It comes with a punch of protein and healthy fat (Omega-3 fatty acids to be exact as stated above), which keeps you fuller longer, meaning less time fixating on food and more on your tasks at hand. Not to mention that this protein also helps to maintain healthy muscles and a properly functioning immune system. It is also rich in copper and selenium; this means more energy and more help for your immune system.
You do not need to eat brain very often so don't worry about it being something you need to consume several days a week if you choose to eat it and I wouldn't recommend eating it daily anyway.
5. Bone Broth
Chicken soup isn’t just good for the soul: There’s a reason that it’s prescribed by doctors and mothers alike when you’re feeling under the weather. All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release things, proline, glycine and glutamine that contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others.
They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.
The amino acids that are produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. it can also boost the immune system and heal (help) disorders like allergies, asthma and arthritis.
Most store-bought stock and broth today however aren’t Real. Instead, companies use lab-produced meat flavors in bouillon cubes, soup and sauce mixes.
If you want real bone broth and real bone broth benefits, you can make it yourself at home, You need to get grass-fed bones from your local farmers market or from a online health food store that you know produces grass fed and healthy cattle/animals.
By drinking bone broth or using it in recipes, you can help promote healthy gut integrity while reducing permeability and inflammation. Some the benefits of bone broth.
- Good for the Gut
- Maintains Healthy Skin
- Supports Immune System Function
- Boosts Detoxification
Well that is it for this MyTake I hope you all learned something informative and helpful. And remember. There's not one magic food or one magic ingredient that is going to do everything. You need a balanced intake of food from several sources.
Post in the comments what you'd like me to write about next.
1. Healthy but delicious recipes for bulking and for getting leaner.
2. Super Foods and whether you want me to write about vegetable, fruit, fish or other super foods.
3. Good and tasteful recipes for Organ Meats.