The NHS says too much of it in any form could lead to bone fractures
Many diners relish a bit of pate on toast for a quick lunch, a light supper, or as a starter before the main course. However, if it’s made from liver, you might want to think twice about indulging too often.
Health experts are sounding the alarm that consuming liver in any form, be it a classic dish with bacon and onions over mash or spread as pate, could pose a health risk. The issue is not just its high cholesterol content but also its rich Vitamin A levels, which can lead to an excessive intake in one’s diet.
Heart UK, a cholesterol charity, acknowledges that while liver is lean meat and low in saturated fat, it is laden with cholesterol, vitamins, and minerals such as iron, copper, zinc, and vitamins A, B, and D. They advise: “It’s generally a very healthy food to eat, but it’s so high in vitamin A that it’s best not to eat too much of it.
“For some people, eating liver often could mean that vitamin A builds up in the body, causing health problems. The government recommends eating no more than one portion per week of liver or liver pate. If you do eat liver, avoid any supplements that also contain vitamin A in the form of retinol.”
It adds: “If you are pregnant or planning to get pregnant, avoid liver, liver pate and supplements which contain retinol completely. Women who have been through the menopause should limit liver to no more than once a week.”, reports Surrey Live.
What exactly is Vitamin A?
Vitamin A, also known as retinol, is found in various foods. Besides liver, it’s present in cheese, eggs, oily fish, fortified low-fat spreads, milk, and yoghurt.
Vitamin A plays a crucial role in maintaining good health. It’s functions include:
How much is too much?
The NHS has warned that consistently consuming more than 1.5 mg (1,500 μg) of vitamin A daily over a number of years could potentially weaken bones, thus increasing the risk of fractures as you age. This is particularly pressing for older individuals, especially women, who face a higher likelihood of developing osteoporosis—a bone-thinning disorder.
It cautions against the dangers of excessive intake saying: “If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A. Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A.”
To prevent an overdose, the NHS advises: “If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 μg). If you eat liver every week, do not take supplements that contain vitamin A.”
Pregnant women
For those expecting a child, the NHS issues a strong warning: “Having large amounts of vitamin A can harm your unborn baby.
“So if you’re pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.” Pregnant women are advised to avoid vitamin A supplements and seek further guidance from their GP or midwife.
What does the Department of Health and Social Care say?
The NHS cautions: “You should be able to get all the vitamin A you need by eating a varied and balanced diet. If you take a supplement that contains vitamin A, do not take too much because this could be harmful.
“Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week. You should also be aware of how much vitamin A there is in any supplements you take.”
For certain demographics, the NHS provides specific guidance. It warns: “Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.”
This means:
The NHS statement ends with reassurance. It says: “Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.”