Heart
Overview
Heart is an organ meat often highlighted for its CoQ10 content, supporting mitochondrial electron transport and antioxidant function [1]. Reviews of edible offal note that different organs concentrate different nutrients; in practice, heart is typically used as an occasional rotational offal food rather than a daily staple [2].
Within the BRAIN Diet framework, heart can be used strategically when prioritising mitochondrial-supportive nutrients such as CoQ10, while keeping the overall dietary pattern plant-forward. Sourcing from reputable producers and using gentle, moist-heat cooking methods help preserve palatability and avoid excessive high-heat byproducts [1,2].
Key Nutritional Highlights
- Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
- Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
- Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
- Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
- Processing and cooking method still matter for overall dietary context.
Food Context
Synergies
- Part of nutrient-dense animal food strategy
Sourcing
- Source from grass-fed/pasture-raised when possible
Preparation
- Best prepared with gentle cooking
- Important for CoQ10 intake
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 28 kcal | — |
| Protein | 2.5 g | — |
| Total fat | 0.6 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 4.6 g | — |
| Fibre | 2.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 3.1 mg | 17.4% |
| Zinc | 1.2 mg | 10.5% |
| Magnesium | 38 mg | 9% |
| Selenium | 0.7 µg | 1.3% |
| Calcium | 58 mg | 5.8% |
| Potassium | 177 mg | 5.2% |
| Folate | 39 µg | 9.8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 1.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 111 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.