In addition to eating a variety of animals, I also encourage you to eat every part of the animal — nose to tail. Organ meats have fallen out of favor in the West because we’re so focused on eating muscle meats. But organ meats are uniquely nutrient-dense, so it’s worth making a point of seeking them out. Admittedly, it can be tricky to figure out how to incorporate organ meat into a modern American diet. The way I make it work is by purchasing pastured chicken liver pâté from my butcher. Chicken liver is a good source of zinc, copper, manganese, vitamins A and C, B vitamins, iron, phosphorus, and selenium. In other words, it’s Mother Nature’s multivitamin. If you can throw back a spoonful of pâté every few days, it’ll go a long way toward meeting your nutritional needs.
When it comes to gleaning the nutritional benefits of meat for brain health, it doesn’t require eating a steak the size of your head. Think of meat more as a condiment than as a centerpiece. And if eating meat does not jibe with your ethical principles, my vegetarian standbys are any combination of rice and beans (which form a complete protein when eaten together), eggs, and full-fat dairy (if tolerated).
Excerpted from The Anatomy of Anxiety by Ellen Vora, MD Copyright © 2022 by Ellen Vora, MD