How Much Beef Liver Is Good To Eat Each Month Or Week?

In current nutritional guidelines, liver falls in the same category as red meat. Limiting red meat in your diet lessens your risk of cardiovascular illness. Substituting vegetable protein or oily fish like salmon, tuna or trout, for red meat replaces unhealthy saturated fat with healthy omega-3 fatty acids. Eating too much steak could increase your risk of heart disease, but overconsumption of liver places you at greater risk for other serious illnesses, as well.

Hypervitaminosis A

If you eat the recommended portion size of 3 oz. of beef liver, you'll consume about twice the maximum recommended daily amount of vitamin A. One serving of liver contains 6,582 Retinol Activity Equivalents of vitamin A. RAE units indicate the amount of actual retinol in the food. Vitamin A as retinol builds up in body fat if it's not used, and over time causes potentially fatal illness. Vitamin A poisoning could damage your liver, weaken your bones, and create nervous disorders. Monitor your total daily intake of vitamin A before adding beef liver as a regular part of your diet.

Gout Risks

Liver's high levels of purine, a building block of nucleic acids, put overconsumers of this organ meat at risk of developing gout. Purines form uric acid in the body, which normally excretes the excess in urine. If you eat too much liver, you could overload your kidneys with uric acid. As uric acid forms crystalline deposits in joints, inflammation, swelling and excruciating pain begin. Symptoms of gout often start in the big toe. Drinking too much alcohol or eating too much seafood increases your risk for developing gout. If you're diabetic, obese or have a history of kidney disease, eating liver could trigger this painful condition.

High Cholesterol

Three oz. of beef liver contains 324 mg of cholesterol, well over the 300 mg currently considered healthy for an average adult to eat in one day. Your body manufactures its own cholesterol, so eating more isn't strictly necessary. Since many important foods contain cholesterol, eliminating cholesterol from your diet could cause other nutritional deficiencies. An occasional meal of liver causes no direct harm, but a balanced diet low in cholesterol provides the healthiest long-term approach. As your cholesterol consumption climbs, so does your risk of coronary heart disease, according to the National Academy of Sciences.

Liver's Benefits

One serving of liver contributes only 149 calories to your meal, but in that 3 oz. of liver you get many important nutrients. Liver contains enough copper, vitamins A and B-12, and riboflavin to supply your needs for the day. Liver provides significant zinc, iron and phosphorus. Daily consumption of beef liver puts you at risk of gradual vitamin A poisoning, but eating liver twice monthly as part of a balanced diet presents no unusual hazards. Look for overall nutrition in a wide range of foods, including fruits and vegetables. If other factors put you at risk for gout, or if you suffer from high blood cholesterol, ask your doctor for advice about eating beef liver.