Spotlight On: Organ Meats

We love using organ meats like liver and kidneys in our meals because they’re highly nutritious, with protein, minerals like iron and zinc, vitamin A, and B vitamins including folate.

This makes them good for heart, brain, and muscle function, as well as immunity. In pregnancy and postpartum, these nutrients are important for growth and development, and recovery.

Iron

Iron is essential for energy and immunity. In pregnancy, our need for iron increases because our blood volume increases, and low iron increases the risk of premature birth and low birth weight. 

Recommended daily intake of iron: 

Preconception - 18 mg
Pregnancy - 27 mg
Breastfeeding - 9 mg (this is because it’s assumed you’re not menstruating, so you’re not losing iron every month)

People who don’t eat meat require 1.8 times the recommended daily intake of iron, because iron from plant foods is not as well absorbed as iron from meat.

Zinc

Zinc is crucial for fertility in women and men, is vital in pregnancy for growth and development, and is needed for recovery in postpartum. 

Recommended daily intake of zinc: 

Preconception - 8mg for women, 14mg for men
Pregnancy - 11mg
Breastfeeding - 12mg

Like iron, people who don’t eat meat require more zinc - about 50% more than the recommended daily amount. 

Vitamin A

Vitamin A is needed for your baby’s eye, skin, and organ development in both pregnancy, and while breastfeeding. 

Recommended daily intake of vitamin A: 

Preconception - 700 µg/day
Pregnancy - 800 µg/day
Breastfeeding - 1100 µg/day

Because too much vitamin A can be toxic, there is an Upper Limit set at 3000 µg/day for preconception, pregnancy and postpartum. 

Some organ meats can contain three times the RDI for vitamin A per 100g, and because of this high vitamin A content, organ meats should be consumed in moderation in pregnancy.