Strike me lucky
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Conventional dietary wisdom holds that the micronutrients (vitamins, minerals and trace elements) we need from foods are most highly concentrated in fruits and vegetables. While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content doesn’t always hold up to what is found in meats and organ meats – especially liver.
The chart below lists the micronutrient content of apples, carrots, red meat and beef liver. Note that every nutrient in red meat except for vitamin C surpasses those in apples and carrots, and every nutrient—including vitamin C—in beef liver occurs in exceedingly higher levels in beef liver compared to apple and carrots. In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats. (That said, fruits and vegetables are rich in phytonutrients like flavonoids and polyphenols that aren’t found in high concentrations in meats and organ meats, so fresh produce should always be a significant part of your diet.)
APPLE (100 g) CARROTS (100 g) RED MEAT (100 g) BEEF LIVER (100 g)
Calcium 3.0 mg 3.3 mg 11.0 mg 11.0 mg
Phosphorus 6.0 mg 31.0 mg 140.0 mg 476.0 mg
Magnesium 4.8 mg 6.2 mg 15.0 mg 18.0 mg
Potassium 139.0 mg 222.0 mg 370.0 mg 380.0 mg
Iron .1 mg .6 mg 3.3 mg 8.8 mg
Zinc .05 mg .3 mg 4.4 mg 4.0 mg
Copper .04 mg .08 mg .18 mg 12.0 mg
Vitamin A None None 40 IU 53,400 IU
Vitamin D None None Trace 19 IU
Vitamin E .37 mg .11 mg 1.7 mg .63 mg
Vitamin C 7.0 mg 6.0 mg None 27.0 mg
Thiamin .03 mg .05 mg .05 mg .26 mg
Riboflavin .02 mg .05 mg .20 mg 4.19 mg
Niacin .10 mg .60 mg 4.0 mg 16.5 mg
Pantothenic Acid .11 mg .19 mg .42 mg 8.8 mg
Vitamin B6 .03 mg .10 mg .07 mg .73 mg
Folic Acid 8.0 mcg 24.0 mcg 4.0 mcg 145.0 mcg
Biotin None .42 mcg 2.08 mcg 96.0 mcg
Vitamin B12 None None 1.84 mcg 111.3 mcg
Conventional dietary wisdom holds that the micronutrients (vitamins, minerals and trace elements) we need from foods are most highly concentrated in fruits and vegetables. While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content doesn’t always hold up to what is found in meats and organ meats – especially liver.
The chart below lists the micronutrient content of apples, carrots, red meat and beef liver. Note that every nutrient in red meat except for vitamin C surpasses those in apples and carrots, and every nutrient—including vitamin C—in beef liver occurs in exceedingly higher levels in beef liver compared to apple and carrots. In general, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats. (That said, fruits and vegetables are rich in phytonutrients like flavonoids and polyphenols that aren’t found in high concentrations in meats and organ meats, so fresh produce should always be a significant part of your diet.)
APPLE (100 g) CARROTS (100 g) RED MEAT (100 g) BEEF LIVER (100 g)
Calcium 3.0 mg 3.3 mg 11.0 mg 11.0 mg
Phosphorus 6.0 mg 31.0 mg 140.0 mg 476.0 mg
Magnesium 4.8 mg 6.2 mg 15.0 mg 18.0 mg
Potassium 139.0 mg 222.0 mg 370.0 mg 380.0 mg
Iron .1 mg .6 mg 3.3 mg 8.8 mg
Zinc .05 mg .3 mg 4.4 mg 4.0 mg
Copper .04 mg .08 mg .18 mg 12.0 mg
Vitamin A None None 40 IU 53,400 IU
Vitamin D None None Trace 19 IU
Vitamin E .37 mg .11 mg 1.7 mg .63 mg
Vitamin C 7.0 mg 6.0 mg None 27.0 mg
Thiamin .03 mg .05 mg .05 mg .26 mg
Riboflavin .02 mg .05 mg .20 mg 4.19 mg
Niacin .10 mg .60 mg 4.0 mg 16.5 mg
Pantothenic Acid .11 mg .19 mg .42 mg 8.8 mg
Vitamin B6 .03 mg .10 mg .07 mg .73 mg
Folic Acid 8.0 mcg 24.0 mcg 4.0 mcg 145.0 mcg
Biotin None .42 mcg 2.08 mcg 96.0 mcg
Vitamin B12 None None 1.84 mcg 111.3 mcg