Are Beef Organs Rich in Minerals?

Beef organs are some of the most concentrated sources of minerals available. They are an effective and natural way to boost your intake of iron, zinc, copper, selenium, and many other essential minerals. 

Our high-quality beef organ supplement is jam-packed with minerals and gives you an easy way to incorporate the nutrient-dense power of beef organs into your diet.

Article jumplinks:

What are minerals?

Are beef organs rich in minerals?

What minerals do organ meats contain?

Bioavailability of minerals in beef organs

How much beef organs is too much?

How to incorporate beef organs into your diet

The best beef organ supplements

It’s not just minerals: beef organs are packed with other essential nutrients such as vitamins, amino acids, essential fatty acids, coenzyme Q10, and so many more.

Read more about the extraordinary health benefits of organ meats.

 

What Do Minerals Do?

 

Minerals are essential nutrients that play crucial roles in our health. They are inorganic substances, so our bodies cannot produce them on their own, which means we need to obtain them through a proper diet.

Each mineral has a specific role in the body. In general, all minerals are heavily involved in maintaining our health, supporting growth and development, and ensuring that our bodies operate at their best. Here’s why they are so important:

1. They build and maintain strong bones and teeth
2. They support muscle and nerve function
3. They regulate enzyme reactions
4. They maintain proper hydration and electrolyte balance
5. They assist in cell oxygenation (delivering oxygen to cells)
6. They contribute to hormone production
7. They support immune function
8. They aid in wound healing
9. They facilitate energy production and metabolism
10. They support healthy hair, skin, and nails
11. They promote proper blood clotting
12. They regulate heartbeat and blood pressure
13. They support cognitive function and brain health
14. They help maintain healthy blood sugar levels
15. They contribute to the synthesis of proteins and DNA

Your body needs the right balance of minerals. A deficiency can lead to health issues, while an excess of certain minerals may be harmful. A balanced diet that includes mineral-rich foods ensures that your body receives the essential minerals it needs to support overall health and reduce the risk of chronic diseases.

Foods such as fruits, vegetables, whole grains, dairy products, and lean proteins are rich in minerals. If you’re looking for a healthy, nutrient-dense option to stack up on your minerals, look no further than beef organs. 

 

Are Beef Organs A Good Source of Minerals?

 

High-quality organ meat is an excellent source of minerals. In fact, bovine organs are often considered nature's most nutrient-dense foods, providing a plethora of minerals that can be difficult to obtain from other sources.

We recognize the incredible health value of beef organs. With that in mind, we’ve created a line of supplements derived from the highest quality organ meats. Our beef organs product combines liver, kidney, heart, pancreas, and spleen from grass-fed, pasture-raised cattle, ensuring a concentrated blend of major minerals in every serving. 

In addition to the beef organ complex, One Earth Health also offers nutrient-rich bone marrow supplements and trachea supplements.

The bone marrow supplement is a rich source of nutrients such as collagen, glycine, and glucosamine—all of which are essential for maintaining healthy bones, joints, and connective tissues. Our beef trachea supplement provides your body with building blocks to help stimulate cartilage and collagen.

 

 

Essential Minerals Found in Beef Organs

Beef organs are packed with essential minerals in more abundance than muscle meats. Organ meats have just about every nutrient you need, in a dense, bioavailable form. 

Here’s a list of minerals bovine organs are packed with:

 

Iron (Fe)

 

• Iron is essential for the formation of hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
• It plays a crucial role in energy production, as it helps enzymes in the body's cells generate ATP (adenosine triphosphate), the primary source of cellular energy.
• Iron is necessary for proper immune system function, cognitive development, and the synthesis of neurotransmitters and collagen.
• The recommended daily intake (RDI) of iron for adult men and women over 50 years old is 8mg per day, while women aged 19-50 years require 18mg per day due to menstrual blood loss.
• Organ meats contain heme iron, a more easily absorbed form of iron. 
• Beef liver is a rich source of iron. A 100-gram serving of liver contains 4.9mg of iron. 
• Beef heart is another excellent source of iron. A 100-gram serving of beef heart contains approximately 4.31mg of iron. 
• Beef kidneys contain around 4.6mg of iron per 100-gram serving.
• The pancreas has 2.22mg of iron per 100 grams, while the same amount of spleen contains as much as 44.6mg of iron.

Zinc (Zn)

 

• Zinc is involved in numerous enzymatic reactions and is necessary for the proper functioning of the immune system, wound healing, and cell division.
• It plays a role in protein and DNA synthesis, making it essential for growth and development.
• Zinc is important for maintaining sensory functions such as taste and smell.
• It also supports healthy skin, hair, and nails.
• Beef liver is an excellent source of zinc. The zinc found in beef liver is highly bioavailable: your body can easily absorb and use it. A 100-gram serving of beef liver contains approximately 4.0mg of Zn.
• Beef heart is a great source of zinc: 100 grams of bovine heart contain 1.7mg of zinc. 
• Beef kidneys contain approximately 1.9mg of zinc per 100 grams.

Copper (Cu)

 

• Copper is essential for the formation of collagen, elastin, and keratin, which are crucial for the health of connective tissues, skin, hair, and nails.
• It plays a role in energy production, iron metabolism, and the synthesis of neurotransmitters.
• Copper is also involved in the production of melanin, the pigment that gives color to the skin and hair, and it has antioxidant properties that protect cells from damage.
• Beef liver is the richest source of copper out of all organ meats, containing around 9.8mg per 100 grams. This amount is more than 100% of the RDI for adults, which is 0.9mg per day.

Selenium (Se)

 

• Selenium is a crucial component of various enzymes and proteins, including those involved in antioxidant defense and thyroid hormone metabolism.
• It helps protect cells from oxidative stress and damage caused by free radicals, reducing the risk of chronic diseases such as cancer and heart disease.
• Selenium also supports immune system function and may reduce inflammation.
• Beef liver is a good source of selenium, with a 100-gram serving providing approximately 39.7mcg of selenium.
• Beef kidneys are an exceptional source of selenium, with a 100-gram serving containing approximately 141mcg of selenium, which is more than 260% of the RDI for adults.

Phosphorus (P)

 

• Phosphorus is a key component of bones and teeth, maintaining their strength and structure.
• It plays a crucial role in energy production, as it is a component of ATP.
• Phosphorus is also involved in the synthesis of DNA and RNA, and it helps regulate the body's acid-base balance.
• Beef liver, pancreas, and spleen are particularly rich in phosphorus, containing between 327 and 393mg of phosphorus per 100-gram serving.

Magnesium (Mg)

 

• Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, and muscle and nerve function.
• It plays a key role in the regulation of blood sugar levels and supports a healthy immune system.
• Magnesium is also important for maintaining strong bones and teeth, as it helps regulate calcium absorption and metabolism.
• Beef heart and spleen are good sources of magnesium.

Potassium (K)

 

• Potassium is an essential electrolyte that helps regulate fluid balance, nerve signals, and muscle contractions, including the heartbeat.
• It plays a crucial role in maintaining healthy blood pressure levels and may help reduce the risk of stroke and heart disease.
• Potassium also supports bone health by reducing calcium loss and helping to maintain proper bone mineral density.
• Beef spleen is a major source of potassium, containing as much as 429mg per 100-gram serving, which is 12% of the recommended daily intake for potassium. 

Calcium (Ca)

 

• Calcium is a key component of bones and teeth, providing strength and structure.
• It plays a vital role in muscle function, nerve signaling, and blood clotting.
• Calcium also helps regulate the contraction and relaxation of blood vessels, which is important for maintaining healthy blood pressure levels.
• Kidneys are the richest source of calcium (13mg per 100 grams), followed by the pancreas and spleen.

Sodium (Na)

 

• Sodium is a mineral and an essential electrolyte that helps maintain fluid balance within the body, ensuring proper hydration and cell function.
• It plays a vital role in nerve impulse transmission and muscle contraction, including the regulation of the heartbeat.
• Sodium also aids in the absorption of nutrients in the small intestine and the transport of nutrients and waste products across cell membranes.
• Beef kidneys contain the highest amount of sodium among the beef organs, followed by beef heart and beef liver.

How much of these essential minerals can be found in beef organs? Take a look at our chart below, depicting the mineral content in 100 grams of the most nutritious bovine organs, according to the U.S. Department of Agriculture. 

	Liver	Heart	Kidneys	Pancreas	Spleen	Thymus
Iron (Fe)	4.9mg	4.31mg	4.6mg	2.22mg	44.6mg	2.1mg
Zinc (Zn)	4mg	1.7mg	1.92mg	2.58mg	2.11mg	2.06mg
Copper (Cu)	9.76mg	0.396mg	0.426mg	0.06mg	0.168mg	0.048mg
Selenium (Se)	39.7µg	21.8µg	141µg	24.7µg	62.2µg	18.1µg
Phosphorus (P)	387mg	212mg	257mg	327mg	296mg	393mg
Potassium (K)	313mg	387mg	262mg	276mg	429mg	360mg
Magnesium (Mg)	18mg	21mg	17mg	18mg	22mg	14mg
Calcium (Ca)	5mg	7mg	13mg	9mg	9mg	7mg
Sodium (Na)	64mg	98mg	182mg	67mg	85mg	96mg

 

If you want to know more about the minerals found in beef organs, here are some helpful links for further reading.

Mineral content of beef liver

Mineral content of beef heart

Mineral content of beef kidneys

Mineral content of beef pancreas

Mineral content of beef spleen

Beef bone marrow, the thymus, and the trachea contain trace amounts of essential minerals and aren’t as nutrient-dense as other organs such as the liver or the heart. 

To get the most nutritional value from your diet, aim to include all beef organs. Each organ meat—from the most nutritious liver to often-overlooked bone marrow and trachea—contains a unique combination of essential nutrients that support your health.

If you're looking for a convenient way to incorporate beef organs into your diet, our high-quality beef organ supplement is the best mineral supplement out there. Sourced from grass-fed, pasture-raised New Zealand cattle, our supplement contains a balanced blend of liver, heart, kidney, pancreas, and spleen, giving you a wide spectrum of essential vitamins, minerals, and amino acids in every serving. 

 

 

Bioavailability of Minerals in Organ Meats

 

The minerals found in beef organs are highly bioavailable, meaning that your body can easily absorb and use them for important functions. This is because the minerals in beef organ meat are often bound to proteins or other compounds that facilitate their absorption in the gut. 

For example, the iron in beef liver is in the form of heme iron, which is more readily absorbed than the non-heme iron found in plant sources. Similarly, the zinc and copper in beef organs are present in forms that are easily recognized and taken up by the body. 

This high bioavailability makes beef organs an excellent choice for boosting your mineral intake and supporting overall health.

 

Can You Overconsume Beef Organs?

 

While beef organs are incredibly nutritious, too much of anything—even something as healthy as high-quality organ meat—may have drawbacks. Beef organs are packed with vitamin A, vitamin D, copper, iron, zinc, and other nutrients, but when you consume these compounds in excess, it may lead to health problems. 

For example, too much vitamin A can cause nausea, headaches, and in severe cases, liver damage. Excessive iron intake can lead to a condition called hemochromatosis, which can damage your liver and other organs.

Some people may be more sensitive to the high cholesterol content in organ meats. If you have a history of high cholesterol or heart disease, consult your healthcare provider before adding a significant amount of organ meats to your diet.

So, what's the sweet spot? 

As a general rule, aim to consume organ meats twice or three times a week. A serving size of about 4 ounces (113 grams) is a good starting point. This way, you can reap the nutritional benefits without overdoing it.

The key to a healthy diet is balance and moderation. 

 

How to Incorporate Beef Organs Into Your Diet

 

Here are some delicious and nutritious ways to incorporate beef organ meats into a well-rounded, balanced diet:

1. Treat yourself to 2–4 ounces of liver a couple of times per week. Pair it with caramelized onions for a savory, nutrient-dense side dish.
2. Get creative with hearty stews or aromatic curries featuring beef heart, spleen, or kidneys. Beef organs are excellent sources of protein, minerals, and vitamins that'll keep you feeling energized and satisfied.
3. Elevate your favorite recipes, from risottos to soups, by adding 4 ounces of nutrient-rich bone marrow. 
4. Once a month, simmer up a batch of oxtail, marrow, or beef tripe in soups or gravies. These collagen-rich ingredients will nourish your skin, hair, and nails from the inside out.
5. Always rinse organ meats before cooking, keep your kitchen spotless, cook them well, and store any leftovers in the fridge.
6. When possible, choose grass-fed, pasture-raised beef organs. They're higher in omega-3 fatty acids and come from happier, healthier cows.
7. Moderation is key. Balance your beef organ meat intake with a rainbow of veggies, lentils, eggs, and seafood to create a nutritional powerhouse of a meal.

With a little creativity and an open mind, cooking with beef organs can be a fun and rewarding way to nourish your body and tantalize your taste buds. If you find the taste of organ meats unappealing, there’s a convenient alternative: our beef organ supplements.

 

The Best Beef Organ Supplements

 

Our products are sourced from New Zealand grass-fed cattle, raised on small family farms that prioritize the health and well-being of their animals and the environment. These farmers employ sustainable, regenerative farming practices to ensure the highest quality animal organs, free from harmful additives, hormones, or antibiotics.

Learn more about the incredible health benefits of beef organ meats with our free resource library. It contains informative guides, recipes, and tips to help you incorporate nutrient-packed organs into your diet with ease. 

With One Earth Health, you can feel confident that you're getting the best possible support for optimal health and well-being, thanks to the unmatched quality and integrity of our beef organ supplements.

 

Minerals in Beef Organs FAQ

Which beef organs contain zinc?

 

Beef liver is particularly rich in zinc, a crucial mineral for immune function, wound healing, and protein synthesis. Kidneys and the heart also contain zinc, albeit in smaller amounts compared to the liver. Zinc is an essential micronutrient involved in enzymatic reactions, DNA synthesis, and cell division. Adequate zinc intake is vital for individuals of all ages, especially during periods of growth, pregnancy, and lactation.

 

Which beef organs are high in calcium?

 

Among bovine organs, bones, specifically bone marrow, are exceptionally high in calcium. Calcium is essential for bone health, muscle function, and nerve transmission. It also plays a role in blood clotting, hormone secretion, and cell signaling. Bone marrow is rich in other minerals like phosphorus and magnesium, which are also crucial for bone strength and overall mineral balance. 

 

Are beef organs high in potassium?

 

Beef organs, particularly the kidneys and heart, are excellent sources of potassium. Potassium is an essential electrolyte involved in maintaining fluid balance, nerve function, and muscle contractions. Adequate potassium intake is associated with a lower risk of hypertension, stroke, and cardiovascular disease. By incorporating potassium-rich beef organs into your diet, you can regulate blood pressure, reduce the risk of cardiovascular diseases, and enhance your electrolyte balance. Potassium-rich foods are beneficial for athletes and individuals with active lifestyles to replenish electrolyte losses through sweat during exercise.

 

Which beef organs have the most nutrients?

 

Beef liver is renowned for its exceptional nutrient density, making it one of the most nutrient-dense beef organs available. It is rich in vitamins, including vitamin A, vitamin B12, riboflavin, and folate, as well as major minerals such as iron, zinc, and selenium. 

• Vitamin A is crucial for vision, immune function, and skin health, while vitamin B12 is essential for neurological function and red blood cell production. 
• Iron is vital for oxygen transport, while zinc supports immune function and wound healing. 
• Selenium acts as an antioxidant, protecting cells from oxidative damage. 

When you incorporate beef liver into your diet, you get a significant boost of essential nutrients that support your health and well-being.

 

Does beef liver have collagen?

 

Beef liver contains collagen, a structural protein abundant in connective tissues such as skin, tendons, and bones. Collagen provides strength, structure, and elasticity to tissues and organs throughout the body. While collagen is most commonly associated with skin health, it also plays a crucial role in joint function, wound healing, and gut health. Beef liver can contribute to your body's collagen production, supporting skin elasticity, joint mobility, and overall tissue repair. Collagen-rich foods may benefit individuals with joint disorders such as osteoarthritis and athletes seeking to support joint health and recovery.

 

What amino acids are in beef organs?

 

Beef organs contain a diverse array of amino acids, including essential amino acids such as leucine, lysine, and methionine. These amino acids are the building blocks of proteins and are essential for physiological processes, including protein synthesis, muscle repair, and immune function. 

• Leucine plays a crucial role in stimulating muscle protein synthesis and muscle growth, making it especially important for athletes and individuals engaged in resistance training. 
• Lysine is involved in collagen synthesis.
• Methionine participates in important metabolic pathways, including sulfur-containing compounds and antioxidant defense. 

What is the healthiest beef organ?

 

While all beef organs offer unique nutritional benefits, beef liver is often considered one of the healthiest due to its exceptional nutrient density. In addition to being rich in vitamins and minerals, including vitamin A, vitamin B12, iron, and zinc, beef liver is also a good source of other essential nutrients such as riboflavin, folate, and choline. Riboflavin and folate are important for energy metabolism and red blood cell production, while choline is vital for brain function and liver health. 

 

Which beef organ has the most iron?

 

Beef liver is renowned for its high iron content, making it one of the best dietary sources of this essential mineral. Iron is a vital component of hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to tissues throughout the body. Iron is also involved in energy metabolism, immune function, and brain health. 

Beef liver consumption can prevent iron deficiency anemia and support optimal energy levels, cognitive function, and overall health. The heme iron found in beef liver is more readily absorbed by the body compared to non-heme iron from plant-based sources, making it an excellent choice for individuals at risk of iron deficiency.

 

Are beef organs rich in vitamins?

 

Beef organs are rich in vitamins, both fat-soluble vitamins and water-soluble ones. Beef liver contains ample amounts of water-soluble vitamins such as vitamin B6, vitamin B3, and vitamin B5. These vitamins play pivotal roles in bodily functions and metabolic rate regulation. 

Beef organs offer bioavailable forms of these vitamins, ensuring optimal absorption for the most important bodily functions. Aim to incorporate a variety of beef organs into your diet to provide essential vitamins necessary for optimal health, supporting bodily functions and metabolic rates.

Resources

FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/