Growing up we were exposed to a wide range of foods, from many different cultures, but something that we didn’t eat a lot of, was organ meats. This was something I discovered later in life, as I came across various health websites such as Wellness Mama, Mark Sisson, and Dr Mercola.

Through them, I discovered a different way of approaching food that focused on nutrition, and not just flavour, in order that ‘food be thy medicine‘.

1. Mussels

Green-lipped mussels are one of the most nutritious foods on the planet. They contain significant levels of vitamin B-12, as well as other vitamins like B2 and B1. They are also a rich source of iron, with 100 grams of mussels containing 10 mg of iron, important for women of childbearing age.

More information on the nutritional value of mussels here.

2. Beef or Chicken Liver

Liver is extremely nutrient dense. It is rich in Vitamin B-12, Vitamin A, riboflavin, folate, iron and copper. 100g of beef liver contains 1,620% of the recommended daily intake for copper.  Can be taken in capsule form or cooked.

Mark Sisson talks about cooking liver here.

3. Beef Heart

Probably the easiest organ meat to eat, it closely resembles regular beef meat since it is also a muscle, just a lot more nutrient dense. It contains coenzyme Q10 (CoQ10) which helps increase cellular energy, as well as iron, copper, selenium, riboflavin and Vitamin B-12.

More information can be found here.

4. Seafood (Oysters, Salmon)

Oily fish like salmon are high in Omega-3 oils, which help reduce inflammation. Salmon also contains astaxanthin, which is a powerful antioxidant. Oysters are extremely rich in zinc, as well as Vitamin B-12 and Omega-3’s. Other seafood like prawns, clams, and scallops are also very nutritious.

5. Lots and Lots of Vegetables

I can’t speak highly enough of vegetables. Getting a wide range of vegetables into your diet will provide you with almost an innumerable amount of vitamins, minerals and all sorts of protective and antioxidant compounds. They are one of the most powerful food groups on the planet. The more vegetables you can incorporate into your diet, the better. 

Vegetables like dark leafy greens, beetroot, carrots, sweet potato, broccoli, cauliflower, kale. . . the list is endless, and all are delicious and very nutritious. Some information on leafy greens here, and cruciferous vegetables here.