9 Organ Meats That Boost Energy and Immunity

Once prized in traditional diets, organ meats are making a bold return and for good reason. Often called nature’s multivitamin, they’re packed with B vitamins, iron, zinc, and other vital nutrients that fuel your energy and strengthen immunity. 

From liver to kidney, each cut offers concentrated nourishment that modern diets often lack.

As more people turn to whole-food solutions for wellness, organ meats have earned their place back at the table, flavourful, functional, and full of benefits.

1. Liver

Liver stands out as the most nutrient-dense organ meat available. It’s exceptionally rich in vitamin B12, iron, vitamin A, and folate, all essential for boosting red blood cell production, oxygen transport, and immune defence. 

A single serving provides more B12 than most multivitamins, supporting cellular energy and mental clarity. Iron and copper work synergistically to enhance immunity and reduce fatigue. 

Whether it’s beef, lamb, or chicken liver, this organ delivers a powerful dose of nutrition in every bite. Just remember: due to its potency, liver is best enjoyed in moderation once or twice a week is often enough to feel the benefits.

2. Heart

Often overlooked, the heart is a lean and flavourful muscle packed with CoQ10, a compound vital for cellular energy and cardiovascular health. 

It also provides generous amounts of B vitamins, zinc, and selenium, making it a fantastic option for enhancing energy levels and supporting immune resilience. 

CoQ10 helps the body convert food into usable energy, while taurine, an amino acid in heart, promotes healthy blood pressure and reduces inflammation. Cooked low and slow, beef or lamb heart offers a rich taste and an affordable way to nourish your heart.

3. Kidney

Kidneys are more than just a detox organ, they’re a nutritional asset packed with vitamin B12, iron, selenium, and omega-3 fatty acids. These nutrients contribute to healthy immune function, red blood cell formation, and improved metabolic energy. 

Selenium, in particular, plays a key role in regulating inflammation and thyroid function, which directly impacts immunity and energy levels. 

When sourced from grass-fed animals, kidneys are low in fat and high in protective antioxidants. Their unique flavour works well in stews or slow-cooked dishes, making them both comforting and nourishing.

4. Spleen

Spleen is one of the richest sources of bioavailable iron even more than liver in some cases. This makes it incredibly effective for boosting haemoglobin levels, combating fatigue, and enhancing immune health. 

It's also abundant in immune-related peptides, which help the body mount faster responses to infections. Despite being less popular, spleen has been used in traditional Chinese medicine for centuries to support vitality and blood health. 

Mild in flavour and easy to mince or mix with other meats, spleen is worth including in your weekly rotation, especially for those struggling with low energy or recurring illnesses.

5. Brain

Brain meat may raise eyebrows, but its benefits are hard to ignore. It's packed with DHA, a form of omega-3 fatty acid crucial for brain function, energy production, and immune modulation. 

It also contains phosphatidylserine and cholesterol, both essential for cognitive performance and hormone regulation. These compounds work together to improve mood, focus, and neural communication making brain a true nootropic food. 

When sourced ethically, brain can be lightly fried or mixed into pâté, offering both taste and mental clarity on a plate. It’s brain food in the most literal sense.

6. Sweetbreads (Thymus & Pancreas)

Sweetbreads, often from the thymus and pancreas, are loaded with immune-enhancing peptides, healthy fats, and digestive enzymes. These organs support hormone production, metabolic function, and immune regulation. 

The thymus plays a direct role in T-cell development, which is central to immune defence, while pancreatic enzymes aid in breaking down food and unlocking energy. 

Mild in flavour and soft in texture, sweetbreads are a gourmet favourite that provide real health benefits behind the fancy name. Pan-seared or grilled, they’re a rich source of bioavailable nutrients that support your body's energy systems.

7. Tongue

Tongue is one of the most underrated cuts, soft, rich, and nutrient-packed. It’s particularly high in healthy fats, zinc, and vitamin B12, all of which contribute to sustained energy, immune function, and skin repair. 

The fat content helps with long-lasting satiety and energy, while zinc supports white blood cell production and faster recovery from illness. Beef tongue, when slow-cooked or braised, becomes incredibly tender and easy to digest. 

It’s an excellent entry point for anyone looking to add organ meats into their diet without compromising on taste or texture.

8. Tripe

Tripe, the lining of the stomach, is an organ meat rich in collagen, B vitamins, and selenium. These nutrients play key roles in gut health, immunity, and overall energy metabolism. 

Collagen supports the gut lining, which in turn enhances nutrient absorption and reduces inflammation. Selenium acts as a powerful antioxidant, protecting cells from damage and helping the immune system operate efficiently. 

When cooked slowly in broths or soups, tripe becomes tender and easy to digest, making it ideal for anyone seeking a gentle yet effective health boost.

9. Bone Marrow (Bonus Cut)

Although technically not an organ, bone marrow is too beneficial to ignore. It’s loaded with fat-soluble vitamins like A, D, E, and K2, as well as collagen precursors, which support both immune and joint health. 

Marrow also contains stem cells and immune-building compounds that enhance white blood cell production. When roasted or added to broth, it creates a nutrient-dense, comforting addition to any meal. 

Bone marrow provides energy-dense nourishment that fuels your body from the inside out perfect for colder months or post-exercise recovery.

How to Incorporate Organ Meats Into Your Diet

Start small: add minced liver or heart to your usual meat dishes. Blend organs into meatballs, burgers, or bolognese to mask flavour while keeping the nutrients. Slow cooking, braising, or making pâtés also enhances taste and texture. 

Not ready to cook organs? Try freeze-dried organ supplements or mixed organ blends from reputable butchers. For the more adventurous, opt for traditional dishes like kidney pies, tripe soup, or grilled sweetbreads. 

With the right preparation, organ meats can be delicious, accessible, and incredibly rewarding to your health.

Are Organ Meats Safe to Eat Regularly?

Yes, but moderation and sourcing matter. Organ meats are extremely nutrient-dense, so overconsumption (especially liver) may lead to vitamin A or iron overload. 

Stick to 1–3 servings per week and vary the types of organ meats you consume. Always choose pasture-raised, grass-fed, or organically sourced cuts to avoid toxins. 

If you’re pregnant or on specific medication, consult a health professional first. When consumed responsibly, organ meats are a safe, affordable, and effective way to nourish your body.

Over To You

Ready to boost your energy and immunity the natural way? Add a few of these nutrient-rich organ meats to your weekly meals and feel the difference. Check out your local butcher or trusted suppliers offering pasture-raised cuts for high-quality options. Your body will thank you.