Once a staple in Western cooking due to its affordability and nutrient-rich profile, organ meats have gradually been phased out from daily menus in countries like the UK and USA, replaced by leaner muscle meat. However, they remain a key ingredient in many global cuisines.

By eliminating these meats from our diets, we’re missing out on a wealth of nutrition. Organ meats are hailed as “extremely nutritious”, boasting high levels of B-vitamins such as vitamin B12 and folate.

The most common organ meats come from cows, pigs, lambs, goats, chickens and ducks. You’ll find that they’re packed with minerals like iron, magnesium, selenium and zinc, along with essential fat-soluble vitamins A, D, E and K.

The London Obesity Clinic explained that a number of these minerals can be beneficial to prevent free radical damage, anaemia, support the immune system, as well as promote wound healing. Plus, they’re a great source of protein. In a roundup of the most nutritious foods for human consumption, organ meat held a prominent position, rubbing shoulders with dark green leafy vegetables, fish, bivalves like oysters and clams, and eggs.

Naturally, no single food can provide all the nutrients you need, so maintaining a balanced diet is crucial – you can discover the world’s two healthiest diets here, reports Surrey Live.

What organ meats are most commonly eaten?

The most frequently eaten types of organ meat include:

• Liver, which is described as “the nutritional powerhouse of organ meats” and even “nature’s multivitamin”
• Tongue
• Heart
• Kidneys
• Brain, which is considered a delicacy in many cultures, and it’s a rich source of omega-3 fatty acids

Why exactly are organ meats so nutritious?

An article on the health advice website Healthline, reviewed by Kathy W Warwick, a registered dietitian and certified diabetes care and education specialist with over 35 years of experience in various healthcare settings, explains why organ meats are so nutritious.

The article states: “The nutrition profile of organ meat varies slightly, depending on the animal source and organ type. But most organs are extremely nutritious. In fact, most are more nutrient-dense than muscle meat.

“They are particularly rich in B-vitamins, such as vitamin B12 and folate. They are also rich in minerals, including iron, magnesium, selenium and zinc, and important fat-soluble vitamins like vitamins A, D, E and K. Furthermore, organ meats are an excellent protein source. What’s more, animal protein provides all nine essential amino acids that your body needs to function effectively.”

However, organ meats aren’t the only ones that have been labelled as highly nutritious. One unexpected meat topped the list of the 100 healthiest foods on the planet, with researchers deeming it “more nutritious” than certain fruits and vegetables.

For other highly nutritious foods, you can find the “world’s healthiest snack” here, the “world’s healthiest fruit” here, and the “world’s healthiest vegetable” here. But remember, a healthy and balanced diet requires a variety of all the above foods, along with a limited intake of ultra-processed foods.

However, it’s important to remember that organ meats are higher in cholesterol in comparison to leaner meat muscle, irrespective of what animal it comes from. Healthline explained that 3.5 ounces (100 grams) of cooked beef brain contain 2000 milligrams of cholesterol, while kidney and liver have 716 milligrams and 381 milligrams, respectively.

The daily value (DV) for cholesterol is only 300 milligrams total per day.

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