The 5 Best Organs to Eat (and Why They’re So Good For You!)

Organ meats are some of the most powerful, nutrient-packed foods you can eat. But if you’re new to them, you might be wondering — which organs are best, and why?

Let’s break it down and explore the top five organs to include in your diet, what makes them so beneficial, and why quality sourcing really matters. 

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1. Liver: The Nutrient Powerhouse

Liver always tops the list when we talk about organ meats — and for good reason. It’s an absolute nutritional goldmine.

What makes liver special?

Just one 3-ounce serving of liver is enough to meet your entire week’s worth of vitamin A needs (in the form of retinol — the active, absorbable kind). To match that with plants, you’d need to eat 2 cups of carrots, 1 cup of sweet potatoes, or 2 cups of kale every day. Wild, right?

Liver is also:

• The second-richest source of vitamin B12

• Packed with heme iron, zinc, copper, folate, biotin, and omega-3s

• Loaded with B vitamins like B1, B3, and B6

These nutrients support energy production, oxygen transport, DNA repair, and even brain function. No wonder doctors in the early 1900s called it the “anti-fatigue factor.”

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2. Spleen: Iron Like You’ve Never Had Before

The spleen doesn’t get as much attention as liver, but it should — especially for those struggling with low iron.

Why spleen?

Spleen is one of the richest sources of bioavailable iron in the animal kingdom. That means your body can absorb and use it much more efficiently than plant-based iron, which is often blocked by other foods like tea, fiber, or calcium supplements.

Research shows:

• Vegetarian diets can reduce iron absorption by up to 85%

• Plant-based iron (non-heme) is far less effective than animal-based iron (heme)

In clinical settings, spleen has helped iron-deficient patients improve where even iron transfusions failed — especially when paired with liver. Pretty amazing!

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3. Heart: The “Gateway” Organ Meat

If you’re new to organ meats, heart is often the easiest place to start. 

What’s in a heart?

Technically a muscle, heart tastes similar to steak or roast and is packed with:

• CoQ10, a powerful antioxidant that supports your cardiovascular system and boosts energy at the cellular level

• Collagen and glycine, which support skin, joints, and connective tissues

• Nutrients that help balance out high-methionine diets (important if you eat a lot of muscle meats)

It’s mild, easy to cook, and incredibly supportive of heart health — how fitting!

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4. Kidney: B12 Bomb & Oxidative Shield

Kidney is often overlooked, but it’s a true nutrient-dense superfood.

Why try kidney?

Kidney is:

• The #3 source of vitamin B12 (after liver and clams)

• Rich in vitamin D, niacin, selenium, iron, zinc, copper, potassium, and phosphorus

• A great source of L-Ergothioneine, a rare amino acid that protects the kidneys from oxidative stress

One serving of kidney delivers over 1,100% of your daily B12 needs. It’s like a multivitamin — but better absorbed, and from nature.

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5. Pancreas: Underrated but Incredibly Useful

The pancreas might not be the first organ you think to eat — but it plays a vital role in traditional diets and modern nutrition.

What makes pancreas powerful?

Pancreas is especially high in:

• Vitamin B5 (Pantothenic Acid) — key for healthy cholesterol levels, skin, mood, and energy

• Vitamin B12 — for brain function and red blood cell production

In traditional cultures, pancreas was valued for its support of digestive health and blood sugar regulation. Low B5 has been linked to fatigue, insomnia, and even higher risk of respiratory infections — making this organ a natural remedy with real impact.

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Wait… Doesn’t Liver Store Toxins?

This is one of the most common concerns, so let’s clear it up.

Yes, the liver processes and neutralizes toxins — but it does not store them. Toxins that can’t be removed usually end up in fatty tissues or the nervous system, not the liver itself.

What the liver does store is essential nutrients like:

• Vitamins A, D, E, K, B9 (folate), and B12

• Copper, iron, and other minerals

So eating liver doesn’t introduce toxins — it gives your body the tools it needs to detoxify more efficiently. Pretty cool, right?

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Why Sourcing Matters: Go Grass-Fed, Grass-Finished

Just like with muscle meats, quality matters when it comes to organs.

Choose organ meats from animals that are:

• Pasture-raised

• Grass-fed and grass-finished

• Raised without antibiotics, hormones, or GMO feed

Cattle raised on grass produce meat with:

• Better omega-3 and antioxidant profiles

• More CLA (conjugated linoleic acid) and TVA (trans-vaccenic acid)

• Lower levels of harmful fats like palmitic acid

In short, better for you, and better for the planet.

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Final Thoughts

If you’re looking to boost your nutrient intake, support energy, balance your hormones, and enhance your overall health — organ meats are hard to beat. Start slow, try a few recipes, and don’t be afraid to explore.

Mental block on eating organs?

No sweat.  We’ve get you covered!

Our Bovine Liver Capsules are a great way to incorporate organs - and notice the benefits - without changing your diet/palate.  If you’re feeling more adventurous and/or looking for more variety, our Bovine Organ Powder (with Liver, Heart & Kidney) can be easily mixed into meals, and stirred into smoothies…