A Fertility-Boosting, Easy to eat Organ - Lamb Heart

We had lamb heart for dinner as part of our preconception for a future baby - so I figured why not share a bit about this.

Read on for why eating heart is the easiest of the organs to eat, and why you would want to eat it.

Preconception

It refers to the period before conception when a couple prepares their body and mind for pregnancy - a phase often overlooked, but so important for conception, our experience of pregnancy and birth and the health of our babies.

Before embarking on our conception journey that brough us Elba (now 2) - we did 3 years of intentional preconception. Our preconception focuses on being physically healthy, having great emotional wellbeing and lots of tools in our toolkit, alignment on values and choices as a couple, gather resources or planning for resources, and focusing on the quality of our relationship and our family. While preconception gives no guarantees, it does matter, and it does make a difference.

In today's blog I am only focusing on food for fertility and specifically - the organ meat - Heart.

Food for Fertility

In our latest Wellness Discussion, we discussed Food for Fertility and Jacqui (Nutrition Coach with so much knowledge and experience) enlightened us about the importance of organ meat (amongst so much other information) and in particular we briefly discussed eating heart. While we do regularly consume organ meat in our home (mostly liver and kidney), I was inspired by our discussion to cook some heart for dinner.

Check out our course COMING HOME TO YOURSELF - you can get a 1:1 with Jacqui when you enroll (or with me or Sam).

Eating Heart is easier than eating the other organs

Heart is a good place to start if you are new to eating offal because it is quite similar to other muscle meat - like steak. Remember the heart is a muscle after all. It has a milder flavour, and the texture is firm and lean (similar to a tender steak).

I typically mix other organs like kidney and liver into other foods to lessen the intensity of the taste and "hide" them, but it isn't necessary to do that with heart. We ate it like we would eat pieces of steak, and it was great!

Stay tuned for how I cooked it, but first - why would we want to eat it?

Why would we want to eat heart?

In traditional cultures, organ meats were prized for their life-giving properties. The idea of “like supports like” runs deep: eating heart was thought to strengthen your own heart, both physically and energetically. While this isn’t a scientific claim, it reflects an intuitive wisdom that modern research is beginning to unpack—especially through nutrients like CoQ10, which bridge bioenergetic theory and fertility outcomes.

CoQ10: The Fertility Powerhouse in Heart

Heart—whether lamb, or beef —is one of nature’s richest sources of CoQ10, a compound critical for mitochondrial energy production. Every cell relies on CoQ10 to generate ATP, the body’s energy currency, and reproductive cells are no exception. Studies show CoQ10’s role in fertility is profound, particularly as we age, and natural levels decline.

• For Women: A 2018 study in Reproductive Biology and Endocrinology found that CoQ10 supplementation improved ovarian response in women undergoing IVF. The researchers noted that CoQ10 enhances mitochondrial function in oocytes (egg cells), potentially improving egg quality—a key factor in fertility (Veron et al., 2018). While this study used supplements (200-600 mg/day), heart offers a natural, bioavailable form of CoQ10, estimated at 113 mg per 100 grams in beef heart, according to USDA data.

• For Men: Sperm health also hinges on energy. A 2012 meta-analysis in Journal of Urology reviewed trials where CoQ10 supplementation (200-300 mg/day) increased sperm motility and concentration in infertile men (Lafuente et al., 2012). Since sperm rely on mitochondrial ATP for movement, heart’s CoQ10 content could support male fertility by boosting this cellular energy supply.

Unlike synthetic supplements, heart delivers CoQ10 alongside synergistic nutrients—B vitamins, iron, zinc, and taurine—that amplify its effects. This whole-food matrix aligns with bioenergetic principles: energy isn’t just about one compound but the harmony of a living system.

Beyond CoQ10

Heart’s fertility benefits extend beyond CoQ10. It’s a treasure trove of nutrients that nourish reproductive health:

• B Vitamins (Especially B12): Essential for energy metabolism and DNA synthesis, B12 supports healthy ovulation and sperm production. Deficiency is linked to infertility, making heart’s high B12 content a fertility win.

• Zinc: Critical for hormone balance and sperm quality, zinc in heart (about 2-3 mg per 100 grams) supports testosterone production and ovarian function.

• Iron: Oxygenates blood and tissues, ensuring the reproductive system thrives. Heart’s heme iron is highly absorbable, unlike plant sources.

• Taurine: An amino acid abundant in heart, taurine acts as an antioxidant, protecting eggs and sperm from oxidative stress—a common fertility saboteur.

• Selenium: Lamb heart provides 20-25 micrograms of selenium per 100 grams (40-50% of the daily 55 mcg recommendation), a nutrient that dynamically boosts energy systems. In bioenergetic terms, it may reduce mitochondrial stress by neutralizing ROS, increase ATP production by supporting the ETC, enhance metabolism via thyroid function, and safeguard energy in key tissues.

From a bioenergetic view, these nutrients don’t just “feed” the body—they enhance its capacity to generate and sustain life. Fertility isn’t static; it’s a dynamic process rooted in cellular vitality, and heart delivers the raw materials to keep that energy flowing.

The Science Backs the Wisdom

While studies on eating heart itself are sparse (most focus on isolated nutrients), the CoQ10 research is compelling. A 2020 review in Antioxidants confirmed CoQ10’s protective role in reproductive cells, suggesting dietary sources like heart could mimic supplement benefits (Alahmar, 2020). Coupled with ancestral practices, the case for heart as a fertility food grows stronger.

How to eat heart

This was my first time cooking heart and even with no experience it turned out great (and is really easy to make).

Preparation

I cut the heart into strips to make it easier to fry in a pan. I then placed these strips in a bowl with salt water.

Placing meat in salt water

Placing meat, like lamb heart, in saltwater before cooking—commonly known as brining—has several effects on its texture, flavor, and overall quality. Here’s what happens:

• Moisture Retention (Juiciness)

  
  

  When meat is submerged in saltwater, osmosis initially draws some moisture out of the meat into the brine due to the higher salt concentration outside. However, over time (typically 30 minutes to several hours), the salt begins to penetrate the meat’s muscle fibers. This process denatures the proteins, particularly myosin, causing them to unwind and form a gel-like matrix that traps water. As a result, the meat retains more moisture during cooking—up to 10-15% more, according to studies like one from Meat Science (2002)—making it juicier and less prone to drying out.

• Improved Texture

  
  

  The salt-induced protein changes soften the meat’s structure, breaking down some toughness. For a denser organ meat like lamb heart, this can make it more tender and less chewy. The effect is subtle but noticeable, especially if cooked at high heat, where unbrined meat might tighten up.

• Enhanced Flavor

  
  

  Salt diffuses into the meat, seasoning it evenly from the inside out rather than just on the surface. This deep seasoning can elevate the natural flavor of lamb heart, which has a robust, slightly gamey taste. If the brine includes sugar, herbs, or spices (e.g., a wet brine with garlic or rosemary), those flavors can penetrate too, though to a lesser extent than salt.

Frying it in a pan

I heated up the pan with some butter. Placed the lamb in the hot melted butter. Put some salt & pepper, and a little bit of organic Worcestershire sauce. After a few minutes I flipped the pieces around and let them get nice and brown on the other side.

I deglazed the pan using some organic Costco Chicken Borth.

And that's it.

Served

The lamb heart pieces were served with some potato chips made in our air frying (stainless steel) toaster oven. Side note - This toaster oven has been one of the best purchases of the year. The food was a hit with all of us, including our 2-year-old.

Nutritional Breakdown of Lamb Heart

Here’s a nutritional breakdown of lamb heart based on a 100-gram serving of cooked (braised) lamb heart, derived from standard nutritional data:

• Calories: 185 kcal

• Protein: 25 grams

  • A complete, high-quality protein source, providing all essential amino acids for muscle repair and growth.

• Total Fat: 7.9 grams

  • Saturated Fat: 3.1 grams

  • Monounsaturated Fat: 2.2 grams

  • Polyunsaturated Fat: 1.2 grams (including some omega-3 fatty acids, around 320 mg, depending on the lamb’s diet)

• Carbohydrates: 1.6 grams

  • Negligible, mostly from glycogen, making it low-carb friendly.

• Cholesterol: 250 mg

• Sodium: 64 mg

  • Naturally low, though this can increase with added salt during cooking.

Key Micronutrients

• Vitamin B12: 11.2 micrograms (467% of Daily Value, DV)

  • Crucial for red blood cell formation, neurological health, and energy metabolism.

• Iron: 4.6 mg (26% DV)

  • Heme iron, highly bioavailable, supports oxygen transport and prevents anemia.

• Zinc: 4.2 mg (38% DV)

  • Boosts immune function, hormone production, and tissue repair.

• Selenium: 25-30 micrograms (45-55% DV, varies by soil content)

  • Antioxidant properties protect cells and support thyroid function.

• Riboflavin (B2): 1.2 mg (92% DV)

  • Aids energy production and cellular health.

• Niacin (B3): 4.4 mg (28% DV)

  • Supports metabolism and skin health.

• Phosphorus: 200 mg (20% DV)

  • Essential for bone health and energy storage.

• Potassium: 188 mg (4% DV)

  • Helps with muscle function and fluid balance.

• Copper: 0.4 mg (44% DV)

  • Supports iron absorption and connective tissue formation.

Other Nutrients

• Coenzyme Q10 (CoQ10): Estimated 10-100 mg (varies widely)

  • An antioxidant that enhances mitochondrial energy production and heart health.

• Taurine:

  • Supports heart, eye, and brain function.

• Collagen/Gelatin: Trace amounts from connective tissue

  • May benefit joint and skin health.

Notes

• Values are approximate and can shift based on preparation (e.g., raw vs. braised) and the lamb’s diet (grass-fed vs. grain-fed). Grass-fed lamb heart tends to have higher antioxidants like CoQ10.

• It’s a nutrient-dense food, low in carbs, and rich in bioavailable vitamins and minerals.

Last note

Organs are also an incredibly affordable way to be healthy - This heart cost us $3.91 (CAD). It was $8.82 per kg for a good source (local Alberta).

If you try it let me know how it goes! Stay tuned and follow along for more preconception and fertility shares.

Carmen

For more I recommend my blog on BOOKS I RECOMMEND READING IN PREGNANCY.

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  I am not a doctor or a medical professional. The information provided here is for educational and informational purposes only and should not be taken as medical advice. Please consult a qualified healthcare provider before making any health-related decisions.

• Do Your Own Research Disclaimer

  While I strive to provide accurate and up-to-date information, nutritional and health data can vary based on individual circumstances and sources. I encourage you to do your own research and verify details with trusted resources before making dietary or lifestyle changes.

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  This nutritional information was written with the assistance of artificial intelligence (Grok, created by xAI). While efforts were made to ensure accuracy, AI-generated content may contain errors or oversights. Please cross-check with reliable sources for critical applications.