Riboflavins and Organ Meat
It’s a real effort to get enough natural riboflavins (Vitamin B2) and Vitamin A into our diet. To get enough of these vitamins, an unrealistic amount of food must be consumed; unless you eat organ meat.
“Eeeeewwww” is an instant afterthought. I’m certainly not writing a popular post, but I do want to share my “Why.”
Working with foster children enables a purview into the health of children that have parents who are unable to care for them (for many reasons). As a Certified Nutritional Therapy Practitioner, working with these foster kids and orphans is a way to make a difference in these souls and to help my community. My method is love and food. Each week it is a challenge to find ways to get these kids to try new foods that will give them a boost in their immune system so they can be their very best!
Rewind two-years ago as I begin to volunteer at a group home. Slowly, I have built relationships with the leaders and the kids in my effort to impact with love and food. Happily, I create the menu for this home, alongside a beautiful Registered Dietitian, Danielle Mein, In addition, I also volunteer to teach these kids every week the power of what they put into their mouths with taste-tests and classes.
Selling the Idea of Good Food
When asked to be a guest at an initial staff meeting, it is discovered that everyone would eat liver and onions. It floors me! We add it to the menu, and everyone loves it. Liver paté is my favorite form, but it’s a hard sell for me to eat liver and onions. Fortunately, we have Mario, a fantastic cook from Haiti at this local orphanage and it just so happens that this man can cook Liver and Onions well! Here is the general recipe with a photo of the House Cook preparing the best Liver and Onions!
There are so many studies around the benefits of organ meat; how it removes environmental toxins, gives energy, metabolizes, boosts immune, and much more. However, a recent article piqued my interest a little more. This article sourced below states that a study shows that MTHFR (methylenetetrahydrofolate reductase -a condition preventing methylation of folates in many people) is possibly a riboflavin deficiency.
For the next two weeks, I’m going to increase my family’s riboflavin intake and evaluate if there is a noticeable difference. The article states 1.6 mg per day. Not sure we can reach that amount, but we will get closer than we are currently consuming. Then I will incorporate more into the diet at the orphanage. These kids are pretty sick, and most of them are on medication. Therefore, helping them choose more real foods is an empowering way to build healthy bodies; because I can’t change the other stuff.
Unfortunately, the amounts you may need to eat to get more riboflavins may dictate the foods we can consume. For example, 48 ounces of wild-caught salmon is not realistic, but a cup of yogurt and a bunch of spinach that day with a portion of salmon is a good effort.
Here is a list from Dr. Axe and Nutrition Data sites referenced below:
- Beef Liver — 3 ounces: 3 milligrams (168 percent DV)
- Chicken Liver – 3 ounces: 1.5 milligrams (87 percent DV)
- Chicken Heart – 1 cup: 1.1 milligrams (63 percent DV)
- Natural Yogurt —1 cup: 0.6 milligrams (34 percent DV)
- Milk — 1 cup: 0.4 milligrams (26 percent DV)
- Spinach — 1 cup, cooked: 0.4 milligrams (25 percent DV)
- Almonds — 1 ounce: 0.3 milligrams (17 percent DV)
- Sun-Dried Tomatoes — 1 cup: 0.3 milligrams (16 percent DV)
- Eggs — 1 large: 0.2 milligrams (14 percent DV)
- Feta Cheese — 1 cup: 1.3 milligrams (14 percent DV)
- Lamb — 3 ounces: 0.2 milligrams (13 percent DV)
- Quinoa — 1 cup, cooked: 0.2 milligrams (12 percent DV)
- Lentils— 1 cup, cooked: 0.1 milligrams (9 percent DV)
- Mushrooms — 1/2 cup: 0.1 milligrams (8 percent DV)
- Tahini — 2 tablespoons: 0.1 milligrams (8 percent DV)
- Wild Caught Salmon— 3 ounces: 0.1 milligrams (7 percent DV)
- Kidney Beans — 1 cup, cooked: 0.1 milligrams (6 percent DV)
This will be our effort. Please join us, especially if you have MTHFR. We’d love to hear if you notice a difference.
Additionally, here is a link through Radiant Life for a great form of absorbable liver, if you are too chicken to make and eat your own! You can find more ideas for eating healthy in my cookbook where 100% of proceeds go to Foster/ Orphan kids.
- National Institutes of Health Daily Recommended Amounts of Riboflavin
- Chris Masterjohn, PhD, research on MTHFR really a Riboflavin Deficiency
- Dr. Axe, Top 15 Riboflavin Foods
- Nutrition Data, Riboflavin
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