Earth is packed with nutrient-dense food sources. Our ancestors used to eat all parts of the animal, maximizing its nutritional value. Nowadays, most of our meat comes prepackaged, with the bones and skin already removed. And as it turns out, we’re missing a whole lot of nutrients from our diet as a result.
Organs vs. Muscle Meat
Most of the meat we eat is muscle from the animal. Chicken breasts and steaks can be great for your health, but they’re only one part of the picture. Each part of the animal plays a different role in the animal’s health, so it makes sense that organs with different functions would contain different nutrients that muscles don’t have.
Take the liver, for example. Your liver is your body’s storehouse of vitamins B12 and A, which help create DNA and boost your immune system. So it’s going to give you way more of these nutrients compared to the muscles, which don’t need either of those things to perform its basic functions.
Organs are generally much more nutrient-dense than muscle meat. However, muscles are still important and they complement organs well in the nutrients they provide. That’s why it’s recommended to eat some sort of combination of organs and muscle meat (2).
Organs vs. Plants
We’re often told we can get all the nutrients we need from plants. However, while plants offer many benefits, many of the essential vitamins and minerals they contain are not actually bioavailable—meaning your body can’t absorb them (1, 3).
For example:
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Vitamin B12, like we discussed, is essential for red blood cell production, energy, and concentration—but it’s only available naturally in animal products, including organ meats.
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Heme Iron, found in animal organs, is far more bioavailable than the non-heme iron present in plants. This means your body absorbs it more effectively, preventing common issues like iron deficiency anemia.
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Vitamin A (Retinol) in its bioavailable form is found in liver. Plant-based beta-carotene, found in carrots or sweet potatoes, must first be converted by your body into retinol before it can be utilized, whereas eating liver can boost your vitamin A immediately.
By incorporating organ meats into your diet, you’re not only meeting these nutritional demands—you’re exceeding them in ways that plant foods simply cannot achieve on their own.
Organ Vitamins and their Benefits
Here’s a breakdown of the key vitamins and minerals you’ll get from consuming organ meats and their benefits for your health:
1. Vitamin A
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Supports: Eye health, immune function, skin regeneration, and reproductive health
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Organ: Beef liver contains up to 6,000 mcg of retinol per 3.5 ounces, making it an unmatched source of this vital nutrient.
2. Vitamin B12
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Supports: Energy production, nerve function, and DNA synthesis
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Organ: Liver and kidney. Fatigue and brain fog often result from B12 deficiencies, and a single serving of liver delivers more than 3,000% of your recommended dietary allowance (RDA).
3. Iron
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Supports: Oxygen transport in the blood and energy levels
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Organ: Liver, heart, and kidney. Heme iron absorbs much more effectively, providing a solution for those prone to anemia.
4. Collagen and Elastin
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Supports: Skin elasticity, joint health, and connective tissue strength
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Organ: Heart. It’s a rich natural source of collagen-building amino acids like glycine.
5. Coenzyme Q10
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Supports: Cardiovascular health and energy production at the cellular level
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Organ: Heart. CoQ10 levels decline with age, making heart meat an excellent source to replenish this critical antioxidant.
6. Selenium
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Supports: Thyroid function, immune health, and cell protection
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Organ: Kidney. Selenium is often missing in the modern diet, but it fights oxidative stress and boosts your body’s natural defenses.
Incorporating Animal Organs into your Diet
Cultures all over the world have dishes featuring animal organs, such as the heart, brain, and intestines. You probably wouldn’t have to look farther back than a generation or two to see organ meats as a regular part of your own relatives’ diets. If you have access to some and enjoy the taste, they’re an easy addition to your diet. However, if you’re unable, ViCera offers great alternatives. All organs in ViCera’s products are sourced from top-quality bovine, and have been formulated for you to get the most out of them in line with your health goals. Users of our protein, creatine, and ignite products (all of which incorporate animal organs) have widely reported feeling an overall improvement in their mood, energy, and wellbeing. I’ve found myself feeling healthier and more alert after using the creatine and protein regularly.
There’s a reason why humans have been eating animal organs for millennia. Though the lack in our modern diet is significant, thankfully there are ways to supplement what we’re missing. Adding some organs to your diet is a simple change that can yield big benefits for your overall health and wellbeing.
Note: The information provided is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional before making changes to your diet or lifestyle.
FDA Disclaimer: Statements made in this blog post have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease.
Relevant Studies
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Chungchunlam, S., & Moughan, P. (2023). Comparative bioavailability of vitamins in human foods sourced from animals and plants.. Critical reviews in food science and nutrition, 1-36 . https://doi.org/10.1080/10408398.2023.2241541.
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Nohr, D., & Biesalski, H. (2007). 'Mealthy' food: meat as a healthy and valuable source of micronutrients.. Animal : an international journal of animal bioscience, 1 2, 309-16 . https://doi.org/10.1017/S1751731107657796.
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Van Vliet, S., Burd, N., & Van Loon, L. (2015). The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption.. The Journal of nutrition, 145 9, 1981-91 . https://doi.org/10.3945/jn.114.204305.
