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Modern diets have largely forgotten the power of organ meats, yet as more people seek to optimize their health through ancestral nutrition principles, beef heart dishes are experiencing a well-deserved renaissance.
With a mild, approachable flavor and an impressive nutrient profile, beef heart is finding its way back onto restaurant menus and dinner tables around the world.
This article will explore the unique nutritional facts for beef heart, examine its health benefits, and provide you with 6 delicious beef heart dishes that can transform your perspective on organ meats.
Beef Heart Nutrition Facts
Beef heart is a bioavailable source of protein, vitamin A, B vitamins, vitamin E, and vitamin K2 (1). The USDA even classifies beef heart as an “excellent” source of riboflavin (vitamin B2), niacin (vitamin B3), and vitamin B12.
The following minerals are also found in beef heart (2, 3):
- Zinc
- Magnesium
- Potassium
- Iron
- Copper
- Calcium
- Manganese
- Selenium
Aside from beef vitamins and minerals, beef heart contains several unique compounds that set it apart from conventional muscle meats.
In particular, Coenzyme Q10 is found in high concentrations in beef heart (4). This vital compound is essential for cellular energy production and shows powerful antioxidant activity (5).
Like other organ meats, beef heart can also offer bioactive substances, including L-carnitine, creatine, carnosine, taurine, and various bioactive peptides with antihypertensive, antimicrobial, antioxidant, and immunomodulatory properties (6).
Given its focus on nutrient-dense animal foods, beef heart dishes are commonly included in an animal-based diet. This way of eating prioritizes well-raised animal foods like meat, organs, dairy, and eggs while eliminating ultra-processed foods.
5 Beef Heart Health Benefits
The impressive nutrient profile of beef heart translates into various health benefits that can impact your overall well-being and vitality.
1. Energy Production
Numerous nutrients in beef heart, like vitamin B5, creatine, riboflavin, manganese, and magnesium may help support energy production (7, 8).
2. Bone and Muscle Health
While foods like dairy are the main source, beef heart is a surprising way to get calcium, a critical contributor to bone and teeth health (9).
Beef heart is an unlikely source of magnesium as well. Magnesium is needed for the creation and maintenance of bones and joints. Vitamin K2 is also found in beef heart, which can help with bone formation and may assist in the prevention of fractures related to osteoporosis (10).
3. Nervous System Support
The nervous system helps control and coordinate your memory, intelligence, digestion, breathing, and other important bodily functions (11).
Nutrients found in beef heart, such as choline, vitamin B3, vitamin B12, and manganese, are important for nervous system function (12, 13, 14, 15).
4. Cardiovascular Support
Beef heart also contains a combination of nutrients that may support cardiovascular health.
- Coenzyme Q10 may protect lipids, proteins, and cholesterol from oxidation (16).
- The anti-inflammatory and antioxidative impacts of vitamin B3 (niacin) may help reduce the risk of cardiovascular disease (17, 18).
5. Antioxidant Protection
Free radicals are molecules that can lead to cellular damage and may be implicated in cancer and cardiovascular disease development (19). Key nutrients found in beef heart may help fight back against these free radicals that can come from environmental contaminants like smoke and air pollution.
- Minerals like selenium, iron, zinc, and manganese can also support enzymes that can reduce the impact of free radicals (20).
- Vitamin E is an antioxidant that can protect cells from free radical damage (21).
- Vitamin B2 helps regenerative glutathione, a scavenger of free radicals (22).
6 Beef Heart Dishes to Add to Your Diet
Just like beef liver, beef tongue, and other organ meat, cooking with beef heart is also common for traditional diets across the globe. Thanks to its mild taste and nutritional value, beef heart dishes are a great starting point for introducing organ meats. Here are 6 simple ways to cook beef heart:
1. Beef Heart Stew
(Serves 4-6)
Ingredients:
- 8 oz beef heart, trimmed and cubed
- 1 lb ground beef
- 2 onions, diced
- 3 carrots, sliced
- 3 potatoes, cubed
- 4 cups beef broth
- 2 tbsp tomato paste
- 2 tsp dried herbs (thyme, rosemary)
- Salt and black pepper to taste
Instructions: Sear cubed beef heart and ground beef in a heavy pot until browned. Add vegetables and seasonings, cover with broth, and simmer for 2-3 hours until tender.
2. Beef Heart Burgers
(Makes 6 patties)
Ingredients:
- 6 oz ground beef heart
- 1 lb ground beef
- 1 egg
- Optional: 1 small onion, minced
- Add your desired seasonings
Instructions: Combine all ingredients, form into 6 patties, and cook in a skillet over medium heat for 4-5 minutes per side.
3. Grilled Beef Heart Steak w/ Chimichurri
(Serves 3-4)
Ingredients:
- 8 oz beef heart, sliced into steaks
- 1 cup fresh parsley
- 1/4 cup fresh cilantro
- 3 garlic cloves
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- Salt and red pepper flakes
Instructions: Marinate heart steaks for 2 hours, then grill over high heat for 3-4 minutes per side. Blend the chimichurri ingredients and serve over the grilled heart. This beef heart recipe has a similar taste and texture to a steak.
4. Beef Heart Chili
(Serves 4-6)
Ingredients:
- 10 oz ground beef heart
- 1.5 lbs ground beef
- 2 cans diced tomatoes
- 1 can of tomato sauce
- 2 bell peppers, diced
- 2 onions, diced
- Add your desired seasonings
Instructions: Brown the ground heart and beef together, add vegetables and spices, then simmer with tomatoes for 2 hours.
5. Beef Heart Kebabs
(Serves 4-6)
Ingredients:
- 12 oz beef heart, cubed
- 1/4 cup olive oil
- 3 tbsp lemon juice
- 2 tsp oregano
- 1 tsp garlic powder
- Bell peppers and onions for skewering
Instructions: Marinate heart cubes for 4 hours, thread onto skewers with vegetables, and grill for 8-10 minutes, turning frequently.
6. Beef Heart Meatballs
(Makes 20-24 meatballs, serves 4-6)
Ingredients:
- 8 oz ground beef heart
- 1 lb ground beef
- 1/2 cup pork rinds, crushed
- 2 eggs
- 1/4 cup fresh herbs
- 2 tbsp coconut flour
- Optional: Marinara sauce or melted butter for serving
Instructions: Combine ingredients, form into 20-24 meatballs, and bake at 375°F for about 20 minutes.
Healthy Eating Doesn’t Need to Be Boring
Whether you’re looking to spice up your animal-based diet or simply looking to include more nutrient-rich foods, beef heart dishes can offer a unique concentration of B vitamins, minerals, and unique compounds like CoQ10 that are difficult to find in a typical standard American diet and ultra-processed food.
At the same time, these beef heart dishes shatter the idea that healthy, nutritious meals are always bland or boring.
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