Find out which organ your body needs the most (with recipes)

Let’s face it. We love talking about organs. It’s also like a game for us to unlock new organs to try. For example, I tried intestine soup last week for the first time. Interesting for sure. Definitely a bit of a texture curveball, but oddly satisfying, once you get past the initial “what am I eating?” moment.

The thing is, adding any kind of offal to your diet will make absolutely monumental differences in your health. These are nature’s nutritional jackpots: dense, bioavailable, and precisely what your body has been craving. That said, certain organs are better suited to different goals, health differences, and life stages.

Lo and behold, our organ guide map.

For the... endurance athlete

Endurance athletes burn through nutrients like wildfire. You run, you cycle, you hike through fog-drenched mountains in a state of masochistic bliss. You cannot do it without sustained, efficient, mitochondria-humming performance.

That's why heart is your organ.

Why heart?

The heart is the hardest-working muscle in the animal’s body, and it’s built for stamina. It’s loaded with Coenzyme Q10 (CoQ10), a vital molecule that powers mitochondrial energy production. Your mitochondria are constantly churning out adenosine triphosphate (ATP) to keep your muscles contracting and your heart pumping efficiently. Without adequate CoQ10, energy stalls, recovery lags, and endurance takes a nosedive.

Heart is also a robust source of B12, riboflavin (B2), zinc, and heme iron,  all crucial for maintaining red blood cell production and oxygen transport. These nutrients keep your blood richly oxygenated and your muscles primed for action

Plus, the collagen and elastin naturally present in heart support joint resilience and muscle recovery, no small bonus for athletes constantly pounding the pavement or trail.

A recipe or two to try

• Peruvian Anticuchos (Grilled heart skewers):  Tender chunks of beef heart marinated in vinegar, garlic, and smoked chilli paste, then skewered and grilled to perfection. Smoky, spicy, and nutrient-dense, a street food classic turned endurance fuel.

• Beef heart chilli: Slow-cooked heart simmered with tomatoes, kidney beans, and warming spices. The rich, meaty flavour pairs well with cumin and smoked paprika, while the long cooking time tenderises the muscle into melt-in-your-mouth perfection.

If this sounds like you, you may also be interested in: 5 exercise supplements that are ruining your gut

For the... functional mother

You wake up early, manage small humans, do the school run, perhaps work a full time job, and maybe even remember to feed yourself somewhere in between. Your life is relentless, and your body is carrying the load.

Motherhood can unfortunately cause great nutrient depletion.  Pregnancy, birth, breastfeeding, sleepless nights, stress, and never-ending multitasking,  it’s a recipe for burnout if you’re not replenishing what’s lost. Your body is constantly giving, constantly nourishing, but who’s nourishing you?

Liver is the most nutrient dense food on the planet, and is the most important for someone giving so much.

Why liver?

Liver is pure, unadulterated nourishment. It’s jam-packed with heme iron, which replenishes blood and boosts energy after the inevitable blood loss of childbirth. 

When you’re pregnant, your baby taps into your iron and folate reserves to grow. Postpartum, those reserves can feel seriously depleted, leaving you fatigued, foggy, or just flat-out burnt out. Liver’s heme iron and B12 directly support red blood cell production and oxygen transport, helping to lift that bone-deep tiredness.

Then there’s choline,  essential for brain health and cognitive function, and absolutely crucial for breastfeeding mothers, as it supports your baby’s developing brain while also keeping your mood balanced and your mind clear. Most people simply don’t get enough, but liver covers it effortlessly.

And the vitamin A in liver? It’s preformed and ready to use, unlike beta-carotene from plants that your body has to convert (not always efficiently). All keys to getting back on your feet again. 

A recipe or two to try

• Fried liver and onions with lemon: Thin slices of beef or lamb liver seared with caramelised onions, finished with a squeeze of fresh lemon juice to cut through the richness.

• Chicken Liver Pâté: Creamy, silky, and indulgent. Chicken livers are gently sautéed with onions and garlic, blended with butter, then chilled to perfection. Spread on toast or crackers, it’s a decadent way to sneak in a powerhouse of nutrients without even realising it.

If this sounds like you, you may also be interested in: How to fuel each stage of your child's growth

For the...longevity seeker

You’re the type who knows how to optimise every aspect of your life. You’ve got your morning sunlight routine nailed, your sleep schedule is meticulously curated, and your diet is the epitome of whole, nutrient-dense goodness. Most people chasing longevity reach for goji berries and NAD boosters.

But lung? It’s nature’s original biohack

Why lung?

Lung builds longevity at the levels that matter most: your mitochondria, your blood, your breath.

It’s rich in glycine, elastin, and collagen-building peptides, compounds that support collagen integrity, keeping your skin supple, your joints fluid, and your blood vessels elastic. In other words: they help you stay structurally young.

It’s also one of the rare meats that naturally contains vitamin C, a crucial antioxidant that supports collagen synthesis, immune defence, and protects against oxidative stress (one of the silent accelerators of ageing). Pair that with its content of heme iron, critical for oxygen transport and efficient ATP production,  and lung becomes a direct ally in improving oxygen uptake and mitochondrial efficiency, two absolute non-negotiables for longevity. Better oxygenation means better cellular function, clearer cognition, and a higher baseline for endurance and energy.

A recipe or two

• Coriander lung and liver cleanser: Tender slices of beef lung and liver marinated in lime juice, garlic, and fresh coriander, then quickly seared in ghee until just cooked through. Finished with an extra squeeze of lime and a scattering of vibrant coriander leaves. Light, aromatic, and perfect over a crisp fennel salad or steamed jasmine rice.

If this sounds like you, you may also be interested in: 5 underrated longevity practices everyone should be doing

For the... chronically exhausted & burnt out

You’re tired. Not just “need a nap” tired. Tired-tired. Nervous system fried, blood sugar wobbly, too wired to sleep and too foggy to think. You’ve burnt through your nutrient stores and now your body’s giving you that blank stare.

That’s why kidney is your organ.

Why kidney?

When the body is in a prolonged state of stress, it leans heavily on the adrenals,  and in traditional medicine systems (like TCM), the kidneys and adrenals are seen as deeply intertwined. The kidney-adrenal axis governs long-term energy reserves, electrolyte balance, hormonal recovery, and mineral retention.

Kidney is rich in selenium, B12, and bioavailable iron, three nutrients critical for mitochondrial health and red blood cell production, which is often sluggish in the chronically fatigued. Selenium helps regulate thyroid hormone, calm inflammation, and protect against oxidative stress (especially when the nervous system is fried). B12 brings oxygen back to the tissues and sharpens the fog.

A recipe or two to try

• Kidney and caramelised shallots: Lamb kidney sliced and pan-seared in ghee, with slow-cooked shallots and a splash of apple cider vinegar to balance the richness. Serve over mashed celeriac or roasted squash for a grounding, mineral-rich meal.
• Slow-cooked kidney stew with rosemary: Kidneys braised with beef bones, garlic, and fresh rosemary until fork-tender. The broth is deeply restorative, mineral-rich, and ideal for sipping when energy is low and appetite is minimal

If this sounds like you, you may also be interested in:  5 ways to replenish your body after burnout

For the... one with gut problems

Digestive drama? It’s not just about what you eat, it’s also about how you break it down.

We talk about probiotics and fibre, but what about enzymes? Pancreas is the forgotten player in the gut health conversation, and it could be your missing piece.

Why pancreas?

Pancreas is your body’s unsung digestive maestro, an enzyme factory responsible for turning whole foods into absorbable nourishment. It contains a full spectrum of digestive enzymes: lipase (for fat), protease (for protein), and amylase (for carbs). Together, they take the digestive burden off your system and help you reclaim the energy you’re meant to get from your food.

Even cooked, it’s still a rich source of selenium, B12, and B5 — all nutrients that support the adrenals, nervous system, and hormone balance (which are often affected downstream when digestion is poor).

A recipe or two to try

• Pancreas and sweet potato hash: Sautéed slivers of pancreas with diced sweet potato, ghee, and thyme. A grounding, enzyme-rich breakfast that supports digestion and stabilises energy for hours.
• Pancreas pâté with rosemary and garlic: Gently poached pancreas blended with butter, garlic, rosemary, and sea salt until smooth and creamy. 

If this sounds like you, you may also be interested in: You don't need another probiotic or gut shot

For the...one with a heavy menstrual cycle

You lose a lot of blood every month. Like a lot. Maybe you’ve been told your ferritin is “low but within range,” but the fatigue, dizziness, breathlessness and mystery bruises say otherwise.

You might not have heard that spleen will replenish you.

Why spleen?

Spleen is one of the most overlooked, yet deeply restorative, organs for women who bleed heavily. It's nature’s most potent blood builder, delivering a rare trifecta: heme iron, copper, and vitamin C, all in one food. Together, these nutrients work synergistically to support haemoglobin production, restore ferritin levels, and build healthy, oxygen-carrying red blood cells.

Where synthetic iron supplements can wreak havoc on the gut and lead to constipation or nausea, spleen offers a bioavailable, food-based form that your body can absorb without irritation. Its heme iron is readily recognised by your body, while copper plays a critical (and often forgotten) role in iron mobilisation, helping the iron you consume actually get where it needs to go.

A recipe or two to try

• Spleen meatballs in cinnamon tomato sauce: Finely mince fresh spleen and blend it into grass-fed lamb or beef mince with cumin, coriander, garlic, and mint. Roll into meatballs and gently simmer in a rich tomato sauce spiced with cinnamon and cloves. Comforting, subtly sweet, and stealthily iron-rich.

• Spleen and rice soup: A warming rice porridge-style soup cooked in bone broth, with shredded spleen, ginger, and a splash of coconut milk. Gentle, nourishing, and perfect for cycle recovery or postpartum.

If this sounds like you, you may also be interested in: 6 extremely overlooked mineral deficiencies. 

For the...one with hypothyroidism

You’re cold, sluggish, bloated, and your digestion feels like it’s running on Windows 3. Maybe you’ve been diagnosed, maybe not, but you suspect your thyroid is whispering for help. Or perhaps it's already yelling.

Eating thyroid can heal your own.

Why thyroid?

Incredibly rare in the modern diet, animal thyroid is one of the only foods that contains bioidentical thyroid hormones, specifically, T3 (triiodothyronine) and T4 (thyroxine), in their natural, active form. These hormones are essential for regulating metabolism, temperature, digestion, heart rate, and cellular energy. When your own thyroid is underperforming, consuming animal thyroid (especially raw or freeze-dried) can gently support the very system that's struggling.

Thyroid is also naturally rich in iodine, selenium, and tyrosine, the core nutrients needed to manufacture and convert thyroid hormone. These cofactors support the HPT axis (hypothalamic-pituitary-thyroid) and help smooth the cascade from brain to body.

For those walking the line between burnout and hypothyroidism, this organ can offer a potent, ancestral reset.

A recipe or two to try

• Thyroid mince blend: Mix finely diced thyroid with liver and beef mince, seasoned with rosemary and sea salt. Pan-fry gently for a hidden boost of thyroid-supportive nutrients.

• Bone broth with thyroid dumplings: Thyroid folded into rice flour dumplings and simmered in a seaweed-infused broth. Rich in minerals, comforting, and surprisingly palatable.

If this sounds like you, you may also be interested in: Eating for thyroid support