Conventional dietary wisdom holds that the micronutrients (vitamins, minerals and trace elements) we need from foods are most highly concentrated in fruits and vegetables. While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content doesn’t always hold up to what is found in meats and organ meats—especially liver.
The chart below lists the micronutrient content of apples, carrots, red meat and beef liver. Note that every nutrient in red meat except for vitamin C surpasses those in apples and carrots, and every nutrient—including vitamin C—in beef liver occurs in exceedingly higher levels in beef liver compared to apple and carrots.
In fact, you might be surprised to learn that in some traditional cultures, only the organ meats were consumed. The lean muscle meats, which are what we mostly eat in the U.S. today, were discarded or perhaps given to the dogs.
A popular objection to eating liver is the belief that the liver is a storage organ for toxins in the body. While it is true that one of the liver’s role is to neutralize toxins (such as drugs, chemical agents and poisons), it does not store these toxins. Toxins the body cannot eliminate are likely to accumulate in the body’s fatty tissues and nervous systems. On the other hand, the liver is a is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with some of the tools it needs to get rid of toxins.
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For example, meat from pasture-raised animals has 2-4 times more omega-3 fatty acids than meat from commercially-raised animals. And pasture-raised eggs have been shown to contain up to 19 times more omega-3 fatty acids than supermarket eggs! In addition to these nutritional advantages, pasture-raised animal products benefit farmers, local communities and the environment.
There’s no question that liver and other organ meats are among the most nutrient-dense foods we can eat. Sadly, they have fallen out of favor and are no longer staples in the modern diet.
If you like organ meats, I suggest eating one 3-4 ounce serving of them per week. They are so nutrient dense that you don’t need more than this to benefit.
If you don’t care for the taste or texture of organ meats, or you don’t have the time to prepare them properly, an organ meat supplement may be a good option.
The easiest way to eat your organs.
Bio-Avail Organ from Adapt Naturals.
A blend of 5 freeze-dried organs from 100% pasture-raised cows.
For more information on the incredible nutritional benefits of liver and some suggestions for how to prepare it, click here.
| APPLE (100 g) | CARROTS (100 g) | RED MEAT (100 g) | BEEF LIVER (100 g) | |
|---|---|---|---|---|
| Calcium | 3.0 mg | 3.3 mg | 11.0 mg | 11.0 mg |
| Phosphorus | 6.0 mg | 31.0 mg | 140.0 mg | 476.0 mg |
| Magnesium | 4.8 mg | 6.2 mg | 15.0 mg | 18.0 mg |
| Potassium | 139.0 mg | 222.0 mg | 370.0 mg | 380.0 mg |
| Iron | .1 mg | .6 mg | 3.3 mg | 8.8 mg |
| Zinc | .05 mg | .3 mg | 4.4 mg | 4.0 mg |
| Copper | .04 mg | .08 mg | .18 mg | 12.0 mg |
| Vitamin A | None | None | 40 IU | 53,400 IU |
| Vitamin D | None | None | Trace | 19 IU |
| Vitamin E | .37 mg | .11 mg | 1.7 mg | .63 mg |
| Vitamin C | 7.0 mg | 6.0 mg | None | 27.0 mg |
| Thiamin | .03 mg | .05 mg | .05 mg | .26 mg |
| Riboflavin | .02 mg | .05 mg | .20 mg | 4.19 mg |
| Niacin | .10 mg | .60 mg | 4.0 mg | 16.5 mg |
| Pantothenic Acid | .11 mg | .19 mg | .42 mg | 8.8 mg |
| Vitamin B6 | .03 mg | .10 mg | .07 mg | .73 mg |
| Folate | 8.0 mcg | 24.0 mcg | 4.0 mcg | 145.0 mcg |
| Biotin | None | .42 mcg | 2.08 mcg | 96.0 mcg |
| Vitamin B12 | None | None | 1.84 mcg | 111.3 mcg |
I had Hodgkins Disease diagnosed at the age of 5 years, 55 years ago. Doctors told my parents to make me eat alot of liver back then.
Most of my life n health habits are extreme on the edge of pro-active. I’ve just started having this ‘want’ (I’m shy to call it a ‘craving’, LOL) for liver. Been eating a few very small pieces of calves’ liver every day for the past few weeks.
New Recipe tonight that I fixed for myself was pretty good:
Start with coconut oil in the pan.
Add some curry and herbs de provence. (Me? I like alot of both)
One bunch of green onions.
One small yellow onion.
1/2 stick of rhubarb.
Cook it altogether hard for a few moments, then put on low simmer for a few minutes.
That was it.
Pretty tasty, I thought.
I’ll be trying alot of other creations, and will post here if something comes up really well.
I haven’t eaten liver much at all for over 50 years.
I drink alot of all sorts of combo green smoothies Mon thru Fri every week.
I’m anxious to see what this experiment will add to my health profile!
I have seen many requests for recipes here so I am linking to some of my Paleo Liver recipes:
http://thenourishedcaveman.com/5-minute-chicken-liver-pate
http://thenourishedcaveman.com/sauted-chicken-liver
http://thenourishedcaveman.com/hello-world
http://thenourishedcaveman.com/paleo-liver-bacon-meatballs
http://thenourishedcaveman.com/bbq-chicken-livers-and-hearts
http://thenourishedcaveman.com/paleo-liver-dumplings
I hope this helps 🙂
Thanks for the links, the liver meatballs sound very tasty.
These links are WONDERFUL!!
Thank you.
I’ve been taking desiccated liver tabs. It’s concentrated liver and all the fat and connective tissue is removed. The pills are huge, almost two grams each, but I can choke down a few at a time. Body builders have been taking this stuff for a very long time. I think this supplement can be the cure for many disorders, especially anemia. I recommend it to my family and anyone who chooses to take my advise.
I have high cholesterol with gallbladder removal. My family has history for high cholesterol.
It seems the liver is a nutrient-rich food. Is it safe for person like me to eat liver (organ meat) which is cholesterol-rich food?
Help please?
“In fact, you might be surprised to learn that in some traditional cultures, only the organ meats were consumed. The lean muscle meats, which are what we mostly eat in the U.S. today, were discarded or perhaps given to the dogs.”
That’s because in traditional cultures, humans were hungry all the time and packing on weight was advantageous for survival. Now that the majority of people are overweight or obese, lean (lower fat, lower Calorie) meat is more appropriate.
Due to the dominant problem of excess Calories in modern society, you cannot simply ignore the nutrients PER CALORIE when advising people what to eat. Fruits and veg give you more bang for your buck, as well as delivering far more fiber than meat (beef liver: 0 g!); fiber has its own health merits, and increases feelings of fullness.
Animal fat has been disproved to be the cause of high cholesterol or obesity. This clung-to finding came about because some corporations and lobby groups chose to only take from the studies those statistics that could be manipulated for their own profit. When the complete studies were re-examined, it was found that we had been fed a lie; it is refined carbs and sugar-laden foods that cause both high cholesterol and obesity. This is because a human body makes 80% of it’s cholesterol in the liver – nothing to do with diet – and excess sugars (which means refined carbs as well!) is what triggers the liver to produce an abundance of cholesterol. There is plenty of evidence on the net – wise up! or you will carry on being obese and unwell. Fat is good, and coconut oil is KING!
Enjoy your animal fats then.. and also enjoy sluggish and toxic lymph because that’s what happens..and then you become acidic.. Animal fats are NOT good for you the same with dairy. Don’t preach if you don’t do thorough research.
You should take your own advice. When you can show me an unbiased, double blind controlled study that DOES NOT use questionnaires you may possibly have a good point. Until then hush as you know nothing of what you speak. Too many people have had amazing results cutting grains, starches, and sugar while ingesting better quality meats and fats. I am one of them. You cling so desparately to these old lies. My one point to you nay-sayers is if we are not supposed to eat meat of any kind why do vegans have to supplement their diet??? And don’t say they don’t as your own people strongly advise that supplements are needed. If we weren’t living in modern times how would you supplement your unnatural diet? You couldn’t!! Let’s also remember insects were eaten by a lot of ppl (and still are) so even of they weren’t eating big slabs of cow they were still ingesting a former living source of protein.
I for one can back up the fact that when I quit eating “healthy whole grains,” starches, sugars, processed foods and then really, really increased my fat intake, including many grams of animal fats, my health did improve in many ways: triglycerides, cholesterol, bmi, all much improved, acid reflux disease gone for good now, energy levels better… I don’t know what it means or feels like to have toxic, sluggish lymph, and I’m not saying that some people won’t experience that, but definitely didn’t happen for me. for the past 4 years or so, from 50 to 90% of my calories per day are from fat, many of those from animal fats, and my health has only gotten better, and feel a whole lot better. Quality whole foods is where it’s at, I believe.
I ate high fibre for years, never felt full, just bloated.
Used to eat liver all the time as a kid, and have just recently got back into it. My farmer/butcher gives it tome for free, as he says nobody buys it and so he has to pay to have it taken away. My favorite method is a slow cooker, with vegies, beans lentils, chickpeas, molasses and apple cider vinegar plus salt and pepper of course. I also throw in a small amount of red meat. Gorgeous and lasts all week! Any liver that won’t fit in the freezer goes to the foxes at the bottom of the garden, who seem to love it as well!
I googled, “Should I eat liver if I have symptoms of acid reflux?” And – it carried me to this site. I don’t see anything that answers that question for me. Can you give me a specific answer to that question only? Love my liver. Thanks much.
I googled, “is it okay to eat liver when you have ‘acid reflux’ problems?” I read many of these comments and still don’t know if there is an answer. Could someone be specific and please try to answer the question? I love liver.
BJD, have you gone Primal yet? Do you limit (extremely) your carbs? Try bovine fat, virgin coconut oil, moderate meat and only low calorie veggies (kale, spinach, celery, bell peppers) for one week and see how it works on your problem.
Carrots have no vitamin A in 100g? How is that possible?
Yes, that chart is wrong. A small carrot has 8000 IU of Vitamin A. Very poor chart.
Zeeshan, you apparently haven’t read some of the other comments in this thread. Carrots contain beta-carotene, which is a precursor to vitamin A, not vitamin A itself.
Veggies only have beta-carotene, not Vit A. It requires huge quantities of beta-carotene to convert to Vitamin A – it’s why you can eat loads of veggies and not very much liver.
Speaking of vitamin A: I have learned that cod liver oil and liver itself are both high in vitamin A, so much so that it seems that you can easily overdose and end up with vitamin A toxicity (details on Wikipedia etc.) so caution is advised. Perhaps best not to take both for any extended period of time.
I understand that toxicity from real vitamin A (good sources not synthetic vitamins) is much less likely – i.e. the threshold for real Vit A intake is higher. Also vitamin A & D work in synergy, avoiding toxicity issues and are both present in liver.
Not well worded sorry, but that’s what I read a few weeks ago 🙂
Thanks for the great post, Chris. I ate organ meat occasionally. After reading the post, I plan to eat much more regularly. However, I am still troubling for high cholesterol these organs have, even though they are rich with many other vitamins and minerals.
Is there an explanation for the safety to eat good amount of organ meats?
Thanks
All the links to the Weston Price Foundation lead to a 404 page. You need to update.
Also, you say that it is “essential” that the liver come from grass fed animals. Is it really essential? Not everyone has access to such meat, and not everyone who does can afford it. There are also those living abroad who may not have access to grass fed.
Yes, I was wondering this too. I can’t always afford grass fed meat. Is non grass fed organ meat acceptable or is it essential to avoid this? Thanks.
I raise rabbits – is there somewhere I can find the values for rabbit livers? I save them when I butcher them, but haven’t used them yet…
You need a very small amount of liver. It truly is a superfood. I’m reading Cure Tooth Decay by Nagel and its probably the most important book on teeth health every written as he takes research from so many areas and distills it for us. Liver is one of the best things for the teeth you can consume. Pure, organic, raw liver of course. What might be even better is insects though 99% of people would might take a while to accept that. Breed them yourself to ensure quality. Focus on the ones that won’t infest your home in case they escape and also the ones that reproduce the fastest. No smell is nice. Some smell, most don’t. Grab some old aquarium that leaks for nothing and use that. It’ll work fine. Feed them quality leftovers from you eating. Won’t cost a penny.
I have celiac/hashimotos and consume 2 teaspoons of green pastures cod liver oil daily. That said..is it okay to eat 4 oz servings of liver 3 days per week? Very grateful for all you do. Thanks.
I am looking at this plate of liver and onions being served with avocado. I read recently, that you were not suppose to eat good fats with protein. Is that true?
I’ve never heard that before. Where did you read that good fat is bad with protein? I mean you can’t eat meat without eating good fat it’s in the meat.
Although many say not to eat starches with protein. They say this is bad food combining.
We eat liver quite often. In fact my wife makes a chopped (chicken) liver that we can’t keep in the house as my 12 year old daughter snacks on it all the time. All a matter of making sure where the liver comes from, and let’s just say it ain’t Perdue.
I’m not sure if you covered this in other comments already but liver is not only a concern for hypervitaminosis A but active retinol/retinyl esters in liver and animal meats have been shown to increase bone resorption/osteoclast activity and inhibit osteoblasts in non-cancellous bone. Individuals with higher preformed vitamin A intake have been shown to be at higher risk for fracture.
Not saying any liver consumption is bad but you definitely need to take this into account when advising individuals to consume liver on any regular basis.
@Kevin:
I wonder if that has anything to do with low vitamin d status.
And I am not very impressed by what I read about vitamin a and fracture rates, yet.
One example: “Excessive Dietary Intake of Vitamin A Is
Associated with Reduced Bone Mineral Density
and Increased Risk for Hip Fracture”
They say that fracture rates are higher in northern Europe that in the rest of Europe and attribute it to higher vitamin a intake. They compare some fracture rates (without giving the real numbers) and claim that “Known risk factors cannot explain these observations”. Yet, the “known risk factors” link to a paper, which does not include vitamin d and/or k2 intake, but things like height, smoker yes/no, caffeine intake, taking estrogen yes/no and “selth-reported health status”.
They then used – of course – a questionnaire, which “asked women to report their usual intake of 60 foods during the past 6 months. In addition to requesting information on dietary habits, it also asked for participants’ self-reported
current weight and height, marital status, parity, and educational level.”
I am sorry, but I could not even report my food intake of today with any meaningful accuracy (accurately enough that I would be comfortable to use the data in a study), let alone my food intake of last week. So I don’t even want to think how accurately those women could report their food intake for the past 6 months.
If anyone knows of any kind of study or proposed mechanism on how “high” vitamin A/retinol intake leads to higher fracture rates independent of vitamin D (and maybe K2) status, please post a reference to the paper. This is not something I have read a lot about, but given that A, D and K2 seem to have a synergistic relationship, I would much prefer to read a paper which investigates the effect of vitamin A or D on fracture rates without completely ignoring the existence of the other one.
There is a lot of articles being thrown out there on Vitamin D, Vitamin K, Calcium, etc., and it is becoming very confusing. The most recent article I read was that Magnesium was the bone builder! I have Spondylolisthesis and it is really important for me to protect my bones, but all these conflicting articles as to what REALLY builds bones, has my head spinning. Is there anyone with the expertise and knowledge that can clear this up for me?
Janelgo, Magnesium is one of the five electrolytes (Sodium (Salt), Potassium, Magnesium, Calcium and Phosphorous). Seems we get plenty of Phosphorous.
MAGNESIUM is the great REGULATOR.
(Short version of long story: My mum phoned me that she didn’t feel well. Admitting this meant she was dying. I rushed over and found her collapsed on her bed—she was rushed to hospital, unconscious. In hospital a mix of electrolytes are usually quickly administered. Drs told her she had a potassium deficiency and to eat more potatoes & bananas. She took the ambulance to hospital three more times that year.
In the meantime I was searching out second hand books stores (university student) reading any health book I could find that mentioned potassium and discovered the info on the first four of the above mentioned minerals.
I got my mum the strongest magnesium tablets I could find and she lived twenty more years until being assessed in a hospital apartment for independent living. She could not bring her own medications or supplements with her and within three days went into cardiac arrest and died, due I am most sure, of a magnesium deficiency.
I will repeat: Magnesium is the Great Regulator of your body’s electrolyte system. The body fights to keep the exact level constant. It will use up every last nano particle of magnesium to do this and when it runs out, the lights go out. There is no wiggle room in this scenario.
Magnesium and vitamin C are stored in the lining of the intestines. They fight for room. It’s a great system because it parcels out the C & or Mag as needed. It is best to take both throughout the day. Too much of vitamin C and/or Magnesium overloads the intestines and leads to diarrhoea. And since both are stored in the same room, less of each can be stored if both are taken in.
Back to your question: Bones are really light stuff. It is the blood and fat in bones that make them heavy. Regardless, you must (must) have certain minerals in them for strength. Remember, Magnesium is the Great Regulator (sorry, but this is such an important fact, friend). It regulates entry and exit of calcium and other minerals in the dance between the needs of the bones and storage and for use in the body. The bones are sort of the emergency supplier. Magnesium balances the calcium and shortages stress the dance.
Google the following to find an excellent way of making and taking magnesium water so you will never have a shortage problem: “milk of magnesia and soda water”. (There are a variety of different sites that offer the same recipe but have extra info on this topic.) It makes about a months worth of magnesium for little cost. A portion is diluted in a litre size carry bottle of water to be taken throughout the day.
The next thing to do is to go to Walter Last’s crucial site at http://www.health-science-spirit.com/borax.htm. It is called “The Borax Conspiracy”. Borax is converted to Boron and is crucial for your bone and teeth health (aka, strength). You will learn why borax is being banned around the world (Europe & Australia). Fortunately it is mined in California and Turkey so it will probably not be banned in North America. You will learn why certain areas of the world have very little arthritis. Boron, stomach acids make it from the Borax, strengthens bones and teeth and may have some antibacterial properties. It is a mineral similar in texture to calcium. The burnt smell from drilled teeth is the boron. You will have the same smell/taste taking Borax. It is integral to bone strength, assisting other minerals in bones and teeth. Only a smidgen needs be used. Walter explains it brilliantly.
Note: Salt is twice as deadly—in trials on mice? rats? for it takes more than twice as much Borax (probably more as you will read from Mr Last) to kill you than it does salt. But you only need a smidgen, a pinch, a touch of the finger to effectively strengthen bones and teeth. Sadly our soils are deleted of this mineral and processing does even more damage to its availability to the body.
Vitamin D is best got from sunbathing. If you follow Dr Kresser’s advice and go primal, you will not burn in the sun. As a burner, I speak from experience. (And I do like to scare the neighbours in my bathing suit. 🙂 The plan will also help you balance your electrolytes. The Magnesium and the borax conversion to boron may be the answer you are looking for, or at least be a big part of the picture.
Also check out Xylitol, a natural sugar substitute with only sixty per cent the calories of sugar. It also strengthens bones and teeth and clears up sinus problems and prevents cavities. Look it up. Brush your teeth with it. Read up on the bowel irregularity you will encounter when taking too much to begin with.
Do check out Nora Gedgaudas’ book, “Primal Body, Primal Mind & her youtube entries. I believe both Dr Kessler and Ms G hum the same tune.
Janelgo, I wish you the best of health in your journey to knowledge to understand your body and its care.
Namaste and Care,
Michael
Terrific information. Thanks for taking the time to give it to us.
Liver contains Vitamin K2, which,synergistically with Vitamin D3, Vitamin A and magnesium, takes calcium plaques from where they shouldn’t be, i.e., in the soft tissues and blood vessels, and puts them int the bones, where they should be. Read up on Vitamin K2, there’s loads of info and you can’t overdose on it, because it’s not stored in the liver and the body only uses it when it has calcium to transport to the correct location. Cholesterol is only found at these plaque sites in the tissues because it is ‘sent’ to clear up and smooth over, the calcification-damage site, a bit like a rescue service; if the calcium plaques are eroded and removed by the action of K2, cholesterol and calcium will not be in free circulation in the bloodstream.
Thank you for the post Chris. Very informative as usual. Just chopped some grass fed liver and added some to my slow cooker beef stew. Your suggestion to blend it into other meat dishes is great. I know I should have listened to my mother about eating liver. She was so right.
I just started back eating red meat after about 20 years, but even when I was orginally eating red meat Liver (and onions) was the enemy. I was happy to find a place in NoCal that sold grassfed dessicated liver pills so that I can add them to my diet without trying to force feed myself liver. I also see a lot of people dessicating liver themsleves or doing the freeze method.
I have a question. I want to try pate but I’m wondering where people buy it. It’s expensive on amazon plus I don’t know of anyone who actually eats it. So no one can recommend a good brand for me. I would love suggestions!
TIA
Make your own. That way, you know exactly whats in it. Plenty of recipes on the net.