we've all heard that organ meats are nutritious but which ones should we be
eating do we need to be eating all of them to optimize health in this video
we're gonna look at and compare beef liver beef kidney and beef heart and
talk about why you might want to include one or another in your diet hey guys
welcome back to my channel if you're new here at my name is Kait I'm a health
coach that posts videos on a high fat nutrient-dense way of eating if you
like this video please give it a thumbs up feel free to share and make sure to
subscribe and also make sure to follow me on Instagram Twitter and Facebook
where I share new posts every single day I've done a few other videos on my
channel where I've compared the nutritional value of different foods
I've looked at beef liver versus lamb liver vs. chicken liver I've compared
fish oil to cod liver and krill oil and more recently I've looked at the
differences and similarities between butter and ghee today we are going to be
covering another popular request that I get and that is what is the difference
between beef liver beef heart and beef kidney now before we begin I just want
to say that I know there is some debate over whether or the meats are necessary
to include in our diet especially in the context of a carnivore diet some people
say yes they are necessary we need to be eating the entire animal in order to get
the full nutrition that we need but then on the other end of the spectrum there
are people who have been eating only muscle meat only steak for over five or
ten or even 15 years and they are seemingly thriving so is it even
necessary to eat them I'll give you my full opinion at the end of the video but
for now let's just put it this way they are more likely helping than hurting us
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let's start with beef heart in my humble opinion heart is the best tasting out of
all three of these organ meats it has a similar taste to mussel meat whereas I
think liver and kidney have a more distinct flavor let's just put it that
way 100 grams of beef heart has 17 grams of protein 3 grams of fat and less than
1 gram of carbohydrates in terms of fat soluble vitamins which are vitamins A D
and K heart has a bit but I wouldn't say it is really a good source of any of
these it is a decent source of B vitamins however riboflavin especially
100 grams gives you about 76 percent of your daily requirement niacin is almost
50% and b5 is almost 50% as well and then vitamin b12 100 grams of beef heart
gives you nine hundred and ninety percent of your daily requirement I
talked about how important vitamin b12 is in my last video and how especially
people who are eating an omnivore or a carnivore diet totally take it for
granted most people don't even think about it if you're eating meat or any
type of animal food you're probably getting enough but if you are excluding
animal foods this is when you're gonna run into trouble and yeah it's just one
of those things that most of us are getting enough of we're getting a lot of
it but there are some people eating certain diets who are deficient in this
and as I talked about in my last video it is
critical for our health and then vitamin C there's five thousand five hundred
micrograms moving on to minerals and trace elements sodium potassium
magnesium I mean there's a little bit there is 214 milligrams of phosphorus
part is packed with iron 100 grams giving you 41 percent of your daily
requirement it is also a good source of zinc and copper and even a decent source
of iodine with 30 micrograms and as is the case with all animal foods it
contains every single essential amino acid and it contains all of them in
balanced amounts and next let's talk about beef kidney beef kidney is
especially good for improving histamine and tolerances as well as thyroid
function the macros for beef kidney are 16 grams of protein 3 grams of fat and
less than 1 gram of carbohydrates per 100 grams looking at the fat soluble
vitamins it does contain a little bit of vitamin A at 33 micrograms a bit of
vitamin D and vitamin E but nothing really noteworthy like heart it is a
decent source of all B vitamins especially riboflavin and then vitamin
b12 if you thought heart was a good source wait till you see kidney there
are 31 micrograms of vitamin b12 in 100 grams of kidney there's also more
vitamin C than in heart coming in at 11 micrograms again there are some
electrolytes but yeah nothing really noteworthy there is a decent amount of
phosphorus as well where kidney really shines though is with iron there's nine
thousand five hundred micrograms in 100 grams of kidney it is the best source of
iron out of all three organs we're going to talk about today and while we've
started talking about iron I just wanted to pause for a moment and
go a little bit deeper into it approximately 25 percent of people
worldwide have an iron deficiency there are 10 million people who are iron
deficient in the United States including five
million who are anemic so in general getting more iron into our diets is
going to be a good thing however it is possible to consume too much on average
20 percent of the iron from meat is absorbed by the body but some people
absorb more and some people less our genetics play a role in how well we
absorb iron now as women we actually have a way to get rid of some of this
iron every month men aren't so lucky so because of this it's harder for women
to have too much iron built up in the body whereas with men its I don't want
to say easier but it's just something to be mindful of the good news is it is
really easy to have your iron levels checked and one simple solution if you
do find that your levels are high is donating blood ultimately I don't think
it is something that we need to be overly concerned about but then again
maybe this is a reason to not consume kidney every day but then again what
we're talking about here is eating 100 grams of beef kidney and if you are
eating kidney you're probably not eating 100 grams in a serve and you're
definitely not eating it every single day moving on kidney is also a good
source of zinc and copper and finally we have beef liver if there is only one
organ meat you are going to consume make it liver 100 grams of liver has 20 grams
of protein 4 grams of fat and 5 grams of carbs and you might be wondering where
do those carbs come from because 5 grams is pretty high as most meat and animal
foods have next to none the carbs come from the glycogen stores in the liver
the same way that we have glycogen stores in our livers now if you're on
any form of a low carb diet 5 grams might seem like a lot as most people
have a limit of 20 grams but honestly liver is just so
great and yeah don't let five grams of carbohydrates discourage you from eating
it looking at the fat soluble vitamins
liver has around 15,000 micrograms of vitamin A it also has some vitamin D and
some vitamin E and then vitamin k2 liver is one of the best sources of this
vitamin there isn't any vitamin k2 in kidney or heart and there's only about
15 micrograms in a 100 grams steak outside of the foods that we're talking
about today eggs are also a really great source of
this vitamin with about 48 micrograms per 100 grams and then just look at all
the B vitamins I think that liver tops heart and kidney in basically all of
them even though heart and kidney were both good sources and it's absolutely
packed with vitamin b12 I'm pretty sure beef liver is actually the number one
source of this vitamin out there and then vitamin C this is for everyone who
thinks that you can't get vitamin C from meat and as we look at the minerals I
just want to touch on calcium quickly because none of these organ meats we've
talked about today contain any in a decent amount now first off I think the
RDA for calcium is set a lot higher than it needs to be and this is to make up
for the lack of vitamin d3 and the lack of vitamin k2 that is in our diets both
of these vitamins help ensure that calcium is absorbed by the body if we're
getting in enough calcium but not enough k2 and d3 the calcium isn't going to be
absorbed so I think that the RDA for calcium is that's higher in an attempt
to make up for these other vitamins that we aren't getting enough of that said
there is still next to no calcium in muscle meat and organs the best sources
are dairy and bones and I think this is actually one of the best
for why we should consume dairy it's high in not only calcium but also
vitamin d3 and vitamin k2 aside from dairy bone broth eating fish
that still has bones so tinned sardines or salmon or even grinding up eggshells
into a powder these are all ways to get more calcium into your animal-based diet
the caveat with dairy is that if you have weight loss goals it can be
counterproductive is the one carnivore diet food that is easy to over consume
so if you are looking to lose weight and are on a keto or carnivore diet I do
suggest cutting dairy out at least for a couple of weeks especially if you've
plateaued taking it out can make all the difference
continuing on iron zinc and especially copper are all really high in beef liver
and we didn't talk about omega-3s with heart and kidney because both only
contain two trace amounts of EPA and no DHA
but liver does have a little bit more although it's still a very low amount
and that is the nutrition profiles of beef heart beef kidney and beef liver
like I said earlier in this video if you're going to consume one type of
organ meat make it liver it doesn't have to be every day it can be a couple times
a week just a small serve I know one of the biggest cons of liver for a lot of
people is the taste and I totally agree with you not a fan but there are ways to
hide it in with other food grassland nutrition is a company that makes a beef
liver powder the flavor on this is really really mild you can mix just a
teaspoon of it in with ground beef or other meat and I'm telling you you
cannot even taste it some other good things about it is in comparison to
liver which you have to worry about it going off in your fridge this has a
shelf life of several years if you're getting all the benefits
eating raw liver without actually eating raw liver and having to deal with the
texture and the taste now if you want to check out grass and nutrition I will
link them down below and I also have a code for 10% off but anyways I am going
to wrap this video up here let me know in the comments down below do you
consume organ meats do you think they're necessary on a carnivore diet
specifically let me know down below thanks again guys for watching and I
will see you next time