Is rich in iron, zinc, selenium, and B vitamins. 3 ounces (85g) of Beef Heart contains approximately:1
- 1.0 mg of Riboflavin or Vitamin B2 (61% DV)
- 2 mg of Vitamin B12 (153% DV)
- 7 mg of Niacin or Vitamin B3 (28% DV)
- 4 mg of Iron (30% DV)
- 1 mcg of Selenium (47% DV)
- 6 mg of CoQ10 (No DV has been set)
Hearts Abundance of CoQ10
Heart is the best food source of CoQ10, with pork heart and beef heart topping the list at approximately 127 mcg/g and 113 mcg/g, respectively.2 By comparison, sardines supply only about 64 mcg/g, beef liver contains 39 mcg, beef muscle meat may contain around 31 mcg, and pork muscle meat has anywhere from 24 to 41 mcg.
Why Should You Care About Coenzyme Q10?
It is vital for energy production and prevention of oxidative stress.3 First, it’s important to know what exactly is CoQ10 and how does it work? It is an essential nutrient that works as an antioxidant in the body. In its active form, it’s called ubiquinone or ubiquinol. It’s synthesized within the body naturally. It is not considered to be a “vitamin” is because all animals, including humans, can make small amounts of coenzymes on their own even without the help of food. Now for how it works.
- To sustain enough energy to perform bodily functions, inside our cells tiny organelles called mitochondria take fat and other nutrients and turn them into usable sources of energy. This conversion process requires the presence of CoQ10.
- As a “coenzyme,” CoQ10 also helps other enzymes work to digest food properly.
- CoQ10 is necessary for defending cells from damage caused by harmful free radicals.
- As a powerful antioxidant, CoQ10 can increase absorption of other essential nutrients.
- Although the body has the ability to make some CoQ10 on its own, production naturally declines as we age. This means we can all benefit from consuming more CoQ10, both naturally within from our diets, and also from high-quality supplements.
Research Backs this Vital Micronutrient
CoQ10 has shown in multiple double-blind ( the gold standard for studies) human studies to reduce biomarkers of lipid peroxidation4,5 and increase blood flow in people with metabolic conditions characterized by both insufficient blood flow and an excess of oxidative stress.6,7 It also appears to be strongly effective at reducing symptoms of fibromyalgia.8,9 There are many people with chronic health conditions that are often deficient in CoQ10. Even people who do not have or exhibit any major health issues are often deficient as well. One reason for this is some genetic factors that impede the biosynthesis (simple compounds being modified/converted into other compounds) of CoQ10. Therefore, it is important for those people to have a source of CoQ10 in their diet. What’s the richest, whole food source of this vital nutrient? That’s right, say it with me. Heart!
No Sweat Recipe Of the Week
Slow Cooker, Beef Heart Chili
- 1 Beef Heart (Grass Fed)
- 2 lbs Ground Beef (Grass Fed)
- 1 Onion, chopped or diced
- 1 Green Pepper, chopped or diced
- 2 Garlic Cloves, minced
- 2 28oz cans of Diced Tomatoes (I recommend using the brand Muir Glen Organic, especially their fire roasted diced tomatoes)
- Avocado oil, or Beef Tallow (fat) if you have it, or Ghee (clarified butter)
- Tabasco, to taste (or another hot sauce with no sugar added that you like)
- 2 TBSP Chili Powder
- 1 TBSP Cumin
- Few dashes Paprika
- Few dashes Sea Salt & fresh ground black pepper
- Optional – Few dashes or more, Cayenne pepper (adjust to heat tolerance)
- Cut up the beef heart into cubes
- Chop or dice the Onion and Green pepper and mince the garlic
- Heat Avocado oil (or other cooking oil) in large fry pan over medium heat and cook the beef heart cubes until lightly browned.
- Remove the heart and put it in the slow cooker
- Add more oil to the pot and cook the onions and peppers for about two minutes
- Add the garlic and cook for another minute
- Then, add the 2 lbs of ground beef and cook thoroughly
- Once beef is cooked add everything to slow cooker
- Add the tomatoes, tabasco (or other hot sauce), and all the spices
- Stir to mix thoroughly.
- Cook on low for at least 6 hours or at least 2 if on high (if there is a medium setting on your slow cooker, there isn’t on mine, let cook for 4 hours)
- Make sure to stir every once in a while during the simmering process