Health Benefits of Kidney & Liver Meat

Liver and kidney meats are rich sources of vitamins and minerals.

You’re not alone if you associate kidney and liver meat with “no way!” These organ meats have distinctive, strong flavors that people tend to love or hate. If you’re on the doubting side, kidney and liver meat are worth reconsidering. Their health benefits are substantial and you may find them enjoyable if you try a few simple preparation tips.

Basics

Chicken kidneys are sometimes packaged with the giblets, otherwise you won’t find them in the store. The primary sources of kidney meat are pork and beef, while chicken and beef are the common choices for liver. No matter what type of kidney or liver you choose, a 100-gram portion, which is a 3.5-ounce serving, has 100 to 135 calories, about 20 grams of protein and only 3 to 5 grams of total fat. They're high in cholesterol, but for most healthy people, the amount of cholesterol consumed has a small impact on cholesterol levels in the blood, according to the Harvard School of Public Health.

Vitamin A

Vitamin A is essential for the creation of cells in your eyes that convert light into the nerve impulses that result in vision. The immune system, meanwhile, depends on your skin and the mucous membranes lining the respiratory and digestive tracts to block germs. Vitamin A is needed for the production of mucus, as well as the protein that forms skin. Liver is a good source of vitamin A. Chicken livers have more than 300 percent and beef liver has more than 500 percent of the recommended daily intake in a 100-gram serving. Beef kidneys have less, but still provide almost half of the daily recommended intake.

Iron

Most iron is in the red blood cells, where it binds with oxygen and gets carried to cells throughout the body. Other proteins that contain iron function as antioxidants and they're necessary for biochemical processes that produce connective tissue, enable cell growth and function as antioxidants. Kidney and liver meat provide at least 5 grams of iron, which is 62 percent of the recommended daily intake for men and 28 percent for women.

B Vitamins

As coenzymes, the B vitamins activate the enzymes that drive many different chemical reactions. In this role, thiamin, riboflavin and niacin help metabolize food into energy, while vitamins B-6, B-12 and folate build amino acids and genetic material. Your cardiovascular health also benefits from vitamins B-6, B-12 and folate because they remove homocysteine from the blood. Homocysteine is associated with a higher risk of heart disease. Kidney and liver meat from all sources have at least 300 percent of the recommended daily intake of vitamin B-12, but beef liver has more than 2,000 percent. You’ll also receive significant doses of all the other B vitamins.

Preparation

Calves' liver is naturally milder and more tender than mature beef liver. Tenderize beef liver by soaking it in buttermilk or a mixture of lemon juice and water for several hours. Cook liver with onions, garlic, bacon or aromatic herbs such as thyme to offset its strong flavor. Prepare chicken livers by first removing any green parts because they have a bitter taste. Cut kidneys in half to remove any tubes and fat, and then soak them in salt water for about two hours. Using 1 teaspoon of salt for each quart of water helps remove their bitter taste. To avoid tough meat, never overcook kidneys or liver.