Are Lamb Organs Good For You? A Guide to Liver, Heart & Kidney

When it comes to nutrition, our hunter-gatherer ancestors did more than a few things right. Their diets centred on plants and animals, avoiding all processed foods (which didn't even exist yet!).

Our ancestors also knew something about meat which we've forgotten... 

While we're all fighting over lamb chops and leg of lamb (which are brilliant, don't get us wrong), the real nutritional gold mines are sitting right there being ignored.

We're talking about the organs.

We're focusing on three organs that are actually pretty easy to get hold of and won't have you hunting around speciality butchers for weeks.

These three - liver, heart, and kidneys - are a nutritional dream team, each bringing something different to the table.

Lamb Heart - This is your performance booster. Loaded with Coenzyme Q10 (the stuff that keeps your energy levels up) and all the amino acids your body needs to function properly.

Lamb Liver - Think of this as nature's own multivitamin, but one that actually works. It's absolutely packed with Vitamin A and B12 in amounts that'll make your head spin.

Lamb Kidney - Your antioxidant powerhouse. If selenium and iron had a baby, it would be lamb kidney. Brilliant for keeping your immune system fighting fit.

The clever bit is that each one does something slightly different for your body. Once you know what each organ brings to the party, you can start using them strategically.

Need an energy boost? Heart's your friend.

Feeling run down? Liver's got your back.

Want to support your immune system? Kidneys are the way forward.

Each organ is a nutritional champion in its own right, but they are not interchangeable. The most effective nutritional strategy is not to choose one "best" organ, but to understand their individual strengths and rotate them in the diet.

This approach provides the body with a comprehensive intake of a wide array of micronutrients, while mitigating any potential risks, such as the accumulation of fat-soluble Vitamin A from consuming liver too frequently.

Here's a clear comparison of their nutritional profiles per 100g cooked:

These numbers aren't typos. Organ meats really are that nutrient dense!

Here's what you'll find in a 100g serving of braised lamb heart:

Braised lamb heart contains 11.2 micrograms of vitamin B12. Or 187% of the recommended daily value. Vitamin B12 is needed for the health of your nervous system and red blood cells.

Lamb heart contains 320 milligrams of beneficial omega-3 fatty acids. Omega 3 fatty acids have been shown to boost heart health, reducing your risk of heart attack and stroke. Omega 3 fatty acids have also been shown to lower blood pressure levels and raise HDL cholesterol levels.

Lamb heart contains 4.4 milligrams of niacin (vitamin B3). Like omega 3 fatty acids, niacin has been shown to increase HDL cholesterol and lower levels of LDL cholesterol in the bloodstream.

Lamb heart contains all nine needed amino acids. Tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine. Making it a complete protein. These amino acids are responsible for muscle growth and development, boosting immune function and regulating your metabolism.

Lamb hearts contain 1.2 milligrams of riboflavin (vitamin B2), or 70% of your daily value. Riboflavin is responsible for providing energy, metabolising fats and regulating cell function and development. Vitamin B2 has antioxidant, anti aging, anti inflammatory benefits.

Lamb heart is filled with minerals, including selenium, phosphorus and magnesium. These minerals offer various health benefits, supporting your bones, hormones and even your sleep cycle.

Phosphorus is a mineral that helps lead to strong bones and teeth. Selenium acts as an antioxidant in the body and helps regulate your thyroid. Magnesium can improve your sleep cycle, allowing you to sleep longer and rest more soundly.

Lamb heart contains 0.2 milligrams of thiamin, or 11% of your recommended daily dosage. Also known as vitamin B1, thiamin helps negate tiredness and fatigue, transforming carbohydrates into usable energy for your brain and nervous system. Thiamin helps your muscles contract and send nerve signals, allowing you to power through workouts, go on walks and complete everyday tasks.

Lamb heart contains 1.4 milligrams of pantothenic acid. Equivalent to 14% of its recommended daily value. Pantothenic acid, or vitamin B5, is one of the most important vitamins in the body. It helps create red blood cells, transform food into energy, reduce inflammation and prevent heart disease.

Lamb heart possesses a flavour that is robust, intensely meaty, and distinctly "lamby," but it is generally less gamey and has a cleaner taste than other organs like liver or spleen. Its flavour profile is strong enough to stand up to bold marinades and spices, making it a versatile ingredient in the kitchen.

This is where lamb heart truly shines as a "gateway" organ meat. Because it is a muscle, its texture is firm and dense, much more akin to a steak or a piece of venison than to the softer, more yielding textures of liver or kidney.

When cooked properly, it is tender and satisfyingly chewy, offering a familiar mouthfeel that can be more approachable for those new to eating offal.

Proper preparation is key to a delicious and tender result. The heart can be cooked in one of two ways: either very quickly over high heat or for a long time over low heat. Anything in between can result in a tough, chewy texture.

Here's what you'll find in a 100g serving of lamb liver:

Lamb liver contains a jaw dropping 424% of your daily vitamin A. Vitamin A supports healthy eye function and vision, reproductive health and a strong immune system. It's also instrumental in the healthy functioning of the kidneys and heart. This isn't the precursor form found in plants but the active, preformed version the body can use immediately: retinol.

A 3 ounce serving of lamb liver contains 1084% of your daily vitamin B12. Vitamin B12 is needed for the health of your nervous system and red blood cells. Studies show that it can help prevent chronic diseases, including heart disease, cerebrovascular disease and certain types of cancer. Prolonged deficiency can lead to severe neurological damage and cognitive ailments such as dementia, psychosis, and mania.

One of the most immediate benefits of consuming lamb liver is its ability to combat iron deficiency anaemia. It provides 135% of the daily value of iron in the form of heme iron, which is significantly more bioavailable than the non heme iron found in plants. Heme iron is a component of hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to the body's tissues.

Lamb liver supplies most of the B complex vitamins, including thiamin (B1), riboflavin (B2) at 201% DV, niacin (B3), pantothenic acid (B5), folate (B9) and vitamin B12. These are responsible for red blood cell formation, healthy brain function, proper cellular development, DNA formation, cholesterol maintenance, and healthy hormone production.

It provides 301% of the daily value for copper per 100 grams. Copper helps regulate energy production and iron metabolism. It also helps with the healthy development of connective tissue like cartilage, bone, ligaments, tendons and skin, plus maintaining healthy neurotransmitter function.

Beyond the headline vitamins, lamb liver delivers a powerful suite of minerals that are needed for metabolic health. It provides 31% of the daily value for zinc, a mineral that's needed for hundreds of enzymatic reactions, including those involved in protein synthesis, DNA creation, and wound healing.

Lamb liver provides between 85% and 207% of your daily selenium needs. Selenium is an antioxidant and supports a healthy immune response and healthy blood glucose levels. It's also a key component in selenocysteine, needed for neurological health and a variety of metabolic processes.

The immense concentration of preformed Vitamin A (retinol) in lamb liver is central to its role as an immune supportive food. Vitamin A supports the integrity of mucosal barriers in the respiratory and digestive tracts, which are the body's first line of defence against pathogens.

For many, the primary barrier to enjoying liver is its distinct taste and texture. Lamb liver has a rich, earthy, and slightly sweet flavour that can be quite strong. But don't let that put you off. The key to making it more palatable lies in proper preparation.

A widely used and highly effective technique is to soak the sliced liver in milk or a slightly acidic medium like buttermilk or water with a splash of lemon juice for at least 30 minutes, and up to a few hours, before cooking.

This process helps to mellow its strong flavour and draw out any residual bitterness, resulting in a milder, more pleasant taste.

The cardinal rule of cooking liver is to not overcook it. When cooked correctly, it has a tender, almost creamy texture. When overcooked, it becomes tough, dry, and grainy. The best method for cooking liver is a quick, high heat sear. Sear for just 2 to 3 minutes per side. The liver is perfectly cooked when it is browned on the outside but still blushing pink in the centre.

Here's what you'll find in a 100g serving of lamb kidney:

A 100g (3.5 ounce) serving of lamb kidneys offers an exceptional 260-398% of your daily selenium. Selenium is a component of the enzyme glutathione peroxidase, which is considered the body's "master antioxidant." It plays a central role in protecting cells from oxidative damage caused by free radicals. Beyond its antioxidant role, selenium is indispensable for proper thyroid function, as it is required for the conversion of the inactive thyroid hormone (T4) to the active form (T3).

Lamb kidney delivers an incredible amount of vitamin B12, with a 100g serving providing up to 3288% of the daily value. Liver is the undisputed king of B12, and lamb kidney is a formidable contender.

Vitamin B12 is needed for maintaining the myelin sheath, a protective layer that insulates nerve fibres and rapid signal transmission throughout the nervous system. These B vitamins are needed cofactors in the metabolic pathways that convert food into cellular energy (ATP).

Similar to liver, the high concentration of heme iron in lamb kidneys (up to 69% DV) makes them an excellent food for building healthy blood.

By providing the raw material for haemoglobin synthesis, consuming kidneys helps ensure that oxygen is efficiently transported throughout the body. This is vital for maintaining high energy levels, supporting physical performance, and preventing the weakness and fatigue associated with iron deficiency.

The exceptional selenium content directly supports metabolic health by promoting efficient thyroid hormone production.

A healthy thyroid is needed for regulating metabolism, energy levels, and body temperature. As a potent antioxidant, selenium also fortifies the immune system by protecting immune cells from oxidative stress, thereby boosting their ability to respond to threats.

Lamb kidney is also an excellent source of riboflavin (Vitamin B2), providing 149% of the daily value. Riboflavin is responsible for providing energy, metabolising fats and regulating cell function and development. These B vitamins work together to make kidneys a powerful food for supporting vitality and combating fatigue.

Kidney meat is good for your heart due to its high omega 3 fatty acid content. It contains 215 mg of omega 3 fatty acids and offers anti inflammatory protection. The omega 3 content helps reduce inflammation in the body, which is linked to risk factors, such as heart disease and cancer.

At 17.8 grams of protein per 113g serving, lamb kidney provides amino acids for muscle repair, enzyme production, and immune cell synthesis. Despite being lower in protein than liver or heart, it's still a complete protein source that contributes to your daily protein needs.

Lamb kidney contains 12.4 mg of vitamin C per 113g serving, making it one of the few animal based sources of this immune supporting vitamin. This allows you to get traces of vitamin C without consuming any carbohydrates, which is particularly beneficial for those following low carb or ketogenic diets.

This is the most frequent question and concern for those new to this organ. Lamb kidney has a distinct flavour that is best described as earthy, robustly meaty, and slightly aromatic or gamey. It is stronger and more pungent than muscle meat. The aroma during cooking can also be quite strong.

This flavour can be significantly and effectively mellowed with a few simple but non negotiable preparation steps.

The success of any kidney dish hinges entirely on its preparation. These steps are designed to remove the compounds that contribute to the strong, sometimes "off" flavour that people associate with kidney.

The most important step is trimming. Using a small, sharp knife, slice each kidney in half lengthwise. You will see a white, fibrous core in the centre. This is the renal pelvis and ureter, and it is the primary source of the strong, ammonia-like flavour. Meticulously trim away this entire white core and any attached membranes, leaving only the dark, reddish brown kidney tissue.

Quality counts, whether you follow the paleo diet, keto diet, low carb diet, Whole30 or something different. This is especially true for meat and dairy products, as the fat composition in the animals themselves will affect the nutritional composition of the meat or dairy they produce.

If the bulk of a grazing animal's calorie intake comes from corn and soy, the fat their body produces will contain more pro inflammatory omega 6 fatty acids. That's because corn and soy are both high in omega-6 fats. When these animals eat the grasses they evolved to eat, their body fat has a higher percentage of omega-3 fats, which are anti-inflammatory and highly beneficial to humans.

When animals are free to roam, they get more exercise, more sunshine and a greater diversity of nutrients in their diets. This translates to healthier animals and a healthier food source for you.

If you're ready to give this a go, here's how to ease yourself in:

Week 1: Try our LIVER, PERFORM, or KIDNEY capsules. Get your body used to all those extra nutrients without any taste challenges.

Week 2: Attempt cooking liver with proper soaking and preparation. Start with just a small portion alongside something familiar.

Week 3: If you're feeling brave, have a go at lamb heart. It's the most approachable texture-wise.

Week 4: Pat yourself on the back. You're now eating like your ancestors and giving your body the nutrition it's been craving!

Vitamin A Limits: Liver contains 424% DV of Vitamin A per 100g. Since it's fat-soluble, your body stores it. Stick to 100g servings once or twice per week maximum. Vitamin A toxicity is extremely rare from food alone but can occur with daily consumption.

Pregnant women, or women who may become pregnant, should avoid eating liver or liver products entirely. High intake of preformed Vitamin A is known to cause birth defects. 

Furthermore, chronic intake exceeding an average of 1.5 mg (1,500 mcg) of Vitamin A per day over many years has been linked to an increased risk of bone fractures, particularly in older adults

Individuals with a history of gout should avoid or severely limit high-purine foods, including all organ meats, as they can trigger painful attacks.

Special Cases: Those on blood thinners should consult their doctor due to the Vitamin K content. Children benefit from smaller portions mixed into familiar foods.

There is a debunked theory that organ meat is full of toxins. This is not true. Organs don't store toxins - they process and eliminate them.

They store nutrients (vitamins, minerals), which is why they're so nutritionally dense. Choose grass-fed sources from clean environments for optimal quality.