Zinc in beef organs

Zinc is an essential nutrient that boosts your immune system, helps you bounce back from injuries, and keeps you growing strong. A 2019 Polish study found that beef liver, kidney, and heart contain sufficient amounts of zinc to counter deficiencies.

 

Article jumplinks:

 

Why is zinc important in our diet?

How much zinc do beef organs contain?

The bioavailability of zinc in organ meat

Can you take too much zinc?

How to incorporate beef organs into your diet

What is the best beef organ supplement?

Our beef organ supplements deliver healthy, bioavailable dietary zinc. They contain grass-fed, pasture-raised liver, kidneys, heart, pancreas, spleen, and other nutritious organ meats and compounds that support muscle growth, boost energy levels, and improve your overall health.

 

The Importance of Zinc in the Human Diet

 

Zinc is an essential mineral obtained from food and used throughout the human body, with the highest concentrations found in muscles and bones. It’s a micronutrient, which means your body needs only small amounts to perform its many important functions. It makes up less than 0.005% of your total body weight, but don’t let that fool you: zinc is vital for more than 300 enzymatic processes. 

Here are some of the important functions zinc performs: 

1. Immune system support: zinc helps in the development and function of immune cells.
2. Wound healing: it aids in the healing of wounds by supporting collagen synthesis and cell proliferation.
3. Growth and development: zinc is crucial for normal growth and development in children, adolescents, and pregnant women.
4. Protein synthesis: zinc plays a key role in protein synthesis, which is essential for building and repairing tissues in the body.
5. DNA synthesis: zinc is involved in the synthesis and repair of DNA, ensuring the integrity of genetic material.
6. Sensory functions: zinc is essential for maintaining a normal sense of taste and smell.
7. Reproductive health: it plays a role in male reproductive health by supporting testosterone production and sperm quality.
8. Cognitive function: it is important for brain health and cognitive function, including memory and learning.
9. Antioxidant properties: zinc protects cells from oxidative stress and damage caused by free radicals.
10. Hormone regulation: zinc is involved in the regulation of insulin and other hormones.
11. Bone health: it supports bone mineralization and prevents bone loss.
12. Eye health: zinc is essential for maintaining healthy vision.
13. Skin, hair, and nail health: zinc supports the health and integrity of skin, hair, and nails.

Our bodies can't store zinc, so we need to get it regularly from our diet. According to the Harvard School of Public Health, here’s how much zinc we need:

• Adult men (19 years and over) need 11 mg per day
• Adult women (19 years and over) need 8 mg per day
• Pregnant women need 11 mg per day
• Breastfeeding women need 12 mg per day
• Newborns and toddlers need around 3mg every day
• Kids from the age of 4 to 8 need 5mg daily
• Teenagers need around 8mg daily

Many people don't get enough zinc, especially those who follow restrictive diets or have certain health conditions that impair zinc absorption. Zinc deficiency can lead to stunted growth, delayed wound healing, impaired immune function, cognitive problems, and many other health issues. 

Some of the best sources of zinc include meat, seafood, dairy products, nuts, seeds, and beef organs.

 

How Much Zinc Do Beef Organs Contain?

 

Beef liver is the richest source of zinc among all organ meats. It contains 4mg of zinc per 100 grams (3-5 ounces). That’s a pretty high amount for the portion size. Here’s how much zinc other organs contain:

Beef heart	Beef kidney	Beef pancreas	Beef spleen	Beef thymus	Beef tongue
1.7mg	1.92mg	2.58mg	2.11mg	2.06mg	2.87mg

Beef organs are loaded with many other important nutrients that work together with zinc to support your health.

For example, beef organs are an excellent source of protein, B vitamins, iron, essential amino acids, omega-3 fatty acids, and some rarer nutrients such as coenzyme Q10, choline, and hyaluronic acid. You don't always get them from other foods.

Beef organs are a whole package when it comes to nutrition. The zinc found in these animal sources is more bioavailable and better absorbed by your body than zinc from plant-based foods or supplements.

 

The Bioavailability of Zinc in Beef Organs

 

Zinc bioavailability in beef organs is significantly higher than in many other food sources, including muscle meat. This means that your body can readily absorb and use a larger percentage of zinc found in beef organs than in other sources.

There are several reasons for this high bioavailability:

1. Beef organs contain heme zinc, which is more easily absorbed than the non-heme zinc form found in muscle meat.
2. Beef organs don't contain phytates (compounds that inhibit zinc absorption). 
3. Beef organs are rich in other nutrients such as protein, heme iron, and vitamin B12 that work together with zinc, enhancing its absorption and utilization.

Japanese researchers have found that zinc from beef liver is absorbed two to three times more efficiently than from other sources. Around 70g of beef liver contains 2.7mg of highly usable zinc. To meet 50% of the daily recommended zinc intake, you would need to consume around 150g (around 5 ounces) of beef liver every day (assuming that the other 50% is obtained from other foods). 

If you're not a fan of cooking or eating liver, our convenient beef liver supplements are the perfect solution. Experience all the goodness of this superfood in a simple, hassle-free way in which you can reap all the beneficial properties of essential nutrients in their most bioavailable form. 

 

 

 

Can You Have Too Much Zinc?

It is possible to overdo it with zinc. Here’s what can happen if you regularly take too much:

1. Gastrointestinal issues such as nausea, vomiting, diarrhea, and abdominal cramps.
2. Copper deficiency. This can manifest through fatigue, weakness, and neurological problems.
3. Iron deficiency anemia. Zinc can compete with iron for absorption in the gut, so consistently high zinc intake may hinder iron absorption and increase the risk of iron deficiency anemia.
4. Drug interactions. Zinc supplements can interact with certain medications, such as antibiotics and diuretics, reducing their effectiveness or increasing the risk of side effects.
5. Neurological symptoms such as dizziness, confusion, and headaches.

If you're on a ketogenic diet or another high-fat, moderate-protein diet, be mindful of your zinc intake. These diets may already be high in zinc-rich animal foods.

The tolerable upper intake level (UL) for adults is 40 mg per day. Consistently going above this amount can increase your risk of experiencing negative side effects. This can be prevented by sticking to a balanced diet that includes all the nutrient-dense foods. 

If you want to keep your zinc levels in check while enjoying delicious, nutrient-packed meals, try beef organs. 

 

How to Incorporate Beef Organs Into Your Diet

 

Are you ready to add beef organs to your diet and reap their health benefits? Here are some tasty and practical ways to make it happen:

1. Start small with milder-tasting beef organ meats such as liver, a nutritional powerhouse and an excellent source of essential vitamins and minerals that play a crucial role in maintaining optimal health and preventing nutrient deficiencies.
2. Mix ground beef organs with regular ground beef to create nutrient-dense burger patties, meatballs, or chili. This balanced diet approach helps reduce food waste while providing a rich source of high-quality protein, vitamins, and minerals.
3. Dice or purée beef organs and add them to sauces, gravies, or stews for a concentrated source of nutrients that support immune function, promote cardiovascular health, and contribute to overall well-being. These organ meats are packed with nutrients essential for energy production, blood cell formation, and maintaining a healthy nervous system.
4. Embrace organ pâtés made with liver and other types of offal, along with fragrant herbs and spices. These delicious spreads provide a powerful combo of fat-soluble vitamins, omega-3 fatty acids, and other beneficial compounds that support brain health, boost the immune system, and promote healthy skin and eyes.
5. Use thinly sliced beef tongue or heart as a protein-packed wrap to support muscle mass and overall cardiovascular health. These organ meats are not only rich in high-quality protein but also contain nutrients such as coenzyme Q10, which is essential for heart health and energy production.
6. Grill marinated slices of beef liver, heart, or kidneys for a flavorful, nutrient-dense treat. 
7. Get creative with recipes from international cuisines that celebrate the unique flavors and health benefits of organ meats, showcasing their vital role in human health and nutrition. Many traditional diets around the world have long recognized the importance of consuming organ meats for optimal health and vitality.
8. If you don't want to prepare or eat offal, opt for high-quality grass-fed, pasture-raised beef organ supplements. This is a convenient way to obtain the nutritional benefits of organ meats without the fuss, ensuring you get the essential nutrients your body needs to thrive.

Some people may find the taste and texture of beef organs a bit too strong or unfamiliar, making it challenging to incorporate them into their regular diet. Even if you don't enjoy eating them, you can still reap their incredible health benefits with multi-organ supplement. These capsules are packed with grass-fed beef liver, kidney, heart, pancreas, spleen, and all the essential minerals, vitamins, and compounds. 

 

 

About Our Beef Organ Supplements

 

At One Earth Health, we source our organ meats from New Zealand grass-fed, pasture-raised cattle, ensuring you receive the highest quality, nutrient-dense superfoods. Animal organs are some of the most nutrient-dense foods on the planet, packed with vitamin B2, vitamin B6, vitamin B12, folic acid, zinc, iron, and pretty much everything else that the standard American diet is often lacking.

Our products harness the power of these essential nutrients to promote cardiovascular health, support blood cell production, and boost antioxidant defenses.

Our supplements are free from harmful additives, hormones, and antibiotics, so you can rely on a pure and natural source of nutrients. They also make it easy for you to experience the incredible health benefits of beef organs without the need to acquire a taste for them. Find guides, recipes, and tips in our free resource library to help you integrate these nutritional powerhouses into your daily routine effortlessly.

When you choose our supplements, you're not just investing in your own health and well-being, but also supporting small family farms and their dedication to ethical and regenerative farming practices.

 

 

Beef Organs FAQ

 

Can I eat beef liver every day?

 

Beef liver is an excellent source of essential nutrients, and you can consume it daily if you stick to lower portions. Liver is particularly high in preformed vitamin A, and excessive intake of this fat-soluble vitamin can lead to toxicity. A 3-ounce serving of liver once or twice a week is a great way to provide your body with a concentrated source of vitamins and minerals, support optimal nutrition, and minimize the risk of vitamin A toxicity. 

 

What is the healthiest beef organ?

 

Beef liver is often considered the healthiest due to its exceptional nutrient density. Liver is a rich source of high-quality protein, fat-soluble vitamins (especially vitamin A), B vitamins (particularly B12), folate, iron, zinc, copper, and choline. These nutrients are crucial for supporting immune function, energy production, brain health, red blood cell formation, and methylation processes in the body. Other types of quality organ meat offer unique nutritional benefits, valued in traditional diets for their health-promoting properties.

 

What vitamins are in beef organs?

 

Beef organs are packed with an impressive array of essential vitamins that support nearly all bodily functions and overall health. These include:

• Vitamin A: liver is the best dietary source of preformed vitamin A (retinol), which is crucial for immune function, eye health, and cellular differentiation.
• B vitamins: nearly all types of organ meat are loaded with B vitamins, especially B12, which is essential for neurological function, DNA synthesis, and red blood cell production. They also contain significant amounts of thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and pyridoxine (B6).
• Folate: liver is an excellent source of folate, a B vitamin that plays a vital role in DNA synthesis, red blood cell formation, and preventing birth defects.
• Vitamin K2: organ meats are one of the few dietary sources of vitamin K2. This vitamin is essential for bone health, dental health, and cardiovascular health.
• Choline: liver is the single best source of dietary choline, a nutrient crucial for brain development, liver function, and methylation processes.

How much zinc is in one egg?

 

One large egg contains about 0.6 milligrams of zinc, which is roughly 5% of the daily value (DV) for adults. Eggs also contain other important nutrients like high-quality protein, choline, selenium, and vitamin D, making them a valuable addition to a nutrient-dense diet. While eggs are not as rich in zinc as animal organs, they can still contribute to your overall zinc intake. The zinc in eggs is less bioavailable than the zinc found in meat, as it is bound to phytates and other compounds that can inhibit absorption.

 

How can I get 15 mg of zinc a day?

 

To obtain 15 mg of zinc per day, you can include a variety of zinc-rich foods in your diet, such as:

• 3 ounces of cooked beef liver (4-5 mg)
• 3 ounces of cooked beef kidney (2-3 mg)
• 3 ounces of cooked oysters (20-30 mg)
• 1 ounce of pumpkin seeds (2-3 mg)
• 1 cup of cooked lentils (2-3 mg)
• 3 ounces of lean ground beef (4-5 mg)

You can also take a high-quality beef organ supplement to get a concentrated dose of zinc and other nutrients. Zinc is crucial for immune function, wound healing, growth and development, and supporting optimal health, so it's important to ensure an adequate intake through diet or supplementation.

 

Does zinc increase testosterone?

 

Some research suggests that zinc may play a role in regulating testosterone levels, particularly in men with zinc deficiencies. Zinc is essential for the proper functioning of the enzymes involved in testosterone production and is highly concentrated in the testes. Studies have shown that zinc supplementation can increase testosterone levels in zinc-deficient men. More research is needed to fully understand the relationship between zinc and testosterone levels in people with adequate zinc status. 

 

Does cooking meat reduce zinc?

 

Cooking meat does not significantly reduce its zinc content, as zinc is a stable mineral that is not easily destroyed by heat. When you cook meat, you can actually increase the bioavailability of zinc by breaking down the tough muscle fibers and connective tissue. This makes it easier for your body to absorb the nutrients. 

Make sure you don’t overcook meat because this can lead to the formation of harmful compounds such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These substances have been linked to an increased risk of certain types of cancer. Aim to cook meat to a safe internal temperature while still retaining its moisture and nutrients.

 

Is 50mg of zinc too much?

 

50mg of zinc per day is considered excessive for most people and can lead to adverse effects on human health. The tolerable upper intake level (UL) for zinc is set at 40mg per day for adults, based on the risk of negative health outcomes. Consistently consuming more than the UL can lead to side effects such as nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. 

Excessive daily intake of zinc can also interfere with the absorption of other essential minerals such as copper and iron, leading to imbalances and potential deficiencies. Stick to the recommended dietary allowance (RDA) for zinc, which is 11mg per day for adult men and 8mg per day for adult women, unless otherwise directed by a healthcare professional. 

 

Does zinc block iron absorption?

 

Zinc can block iron absorption, particularly non-heme iron, which is the type of iron found in plant-based foods and some animal foods. Zinc and iron compete for absorption in the gut, using similar pathways to enter the body. When zinc intake is consistently high, it can interfere with the body's ability to absorb and utilize iron effectively, potentially leading to iron deficiency anemia over time.

This is especially concerning for people who rely on organ meats, muscle tissue, and other animal-based foods as their primary source of iron. Excessive zinc intake can hinder iron absorption to some extent.

To minimize this risk, maintain a balanced intake of zinc and iron, focusing on a varied diet that includes an array of nutrient-dense foods. If you're concerned about your iron levels or are at risk for iron deficiency, consult your healthcare provider for recommendations.

 

Does vitamin D affect zinc absorption?

 

Vitamin D may have a beneficial effect on zinc absorption, especially in people who are deficient in both nutrients. Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health, immune function, and the absorption of certain minerals.

A 2022 study has shown that vitamin D can enhance the expression of zinc transporters in the intestines, thereby improving zinc uptake and bioavailability. This is important for those who consume diets high in phytates and other compounds that can inhibit zinc absorption. Vitamin D deficiency has been associated with impaired zinc status, so if you maintain optimal levels of vitamin D, you may not have issues absorbing and using zinc. 

 

Does caffeine deplete zinc?

 

While the relationship between caffeine and zinc is not entirely clear, some studies suggest that high caffeine intake may harm zinc absorption in the body. Caffeine is a stimulant found in coffee, tea, chocolate, and many other foods and beverages that can affect the absorption and metabolism of certain nutrients, including zinc.

One proposed mechanism by which caffeine may deplete zinc is through its diuretic effect. Regular consumption of high amounts of caffeine may lead to increased zinc losses through urine, potentially contributing to lower zinc levels over time.

Caffeine may interfere with the absorption of non-heme iron. Since zinc and non-heme iron compete for absorption in the gut, high caffeine intake could indirectly affect zinc status by impairing iron absorption and leading to iron deficiency anemia.

If you're concerned about your zinc status or experience symptoms of zinc deficiency (e.g., impaired immune function, slow wound healing), consult a healthcare provider who can assess your individual needs and provide personalized recommendations based on your unique circumstances.

 

Resources

 

Biel, W., Czerniawska-Piątkowska, E., & Kowalczyk, A. (2019). Offal Chemical Composition from Veal, Beef, and Lamb Maintained in Organic Production Systems. Animals : An Open Access Journal From MDPI, 9(8). https://doi.org/10.3390/ani9080489

Zinc. (2023, March 7). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/zinc/

Hashimoto, A., & Kambe, T. (2022, March 31). Overview of the zinc absorption mechanism for improving zinc nutrition. Hashimoto a. Et Al. https://doi.org/10.11299/metallomicsresearch.MR202115

Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023 Mar;76:127124. doi: 10.1016/j.jtemb.2022.127124. Epub 2022 Dec 23. PMID: 36577241.

Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-8. doi: 10.1016/s0899-9007(96)80058-x. PMID: 8875519.

Amos, A., & Razzaque, M. S. (2022). Zinc and its role in vitamin D function. Current Research in Physiology, 5, 203-207. https://doi.org/10.1016/j.crphys.2022.04.001

Yazdani M, Gottschalk S, Ide K, Nakamoto T. Association of different zinc concentrations combined with a fixed caffeine dose on plasma and tissue caffeine and zinc levels in the rat. Biol Trace Elem Res. 2002 Summer;87(1-3):183-90. doi: 10.1385/BTER:87:1-3:183. PMID: 12117227.