When you look at vitamin charts, you often find liver as a good source of a number of different nutrients, including iron, folate and vitamin A. While liver may be a nutrient-rich food, its high vitamin A content can be toxic to certain individuals. Knowing the vitamin A content of various types of liver and the potential risks of eating too much can help you balance your intake to prevent toxicity.
About Vitamin A
Vitamin A is a group of compounds your body needs for bone growth, cell growth, reproduction and vision. Vitamin A also supports immune function by helping make the white blood cells that fight off infection. There are two categories of vitamin A depending on the source. Vitamin A from animal products is called preformed vitamin A, and is easily absorbed and used in the body. Vitamin A from plant foods is called provitamin A, and is not as well absorbed as the vitamin A found in animal products. Liver contains the well-absorbed preformed vitamin A.
Vitamin A Recommendations
Most Americans adequately meet their vitamin A needs, according to the Office of Dietary Supplements. The recommendations for vitamin A vary depending on age and gender. Children ages 1 to 3 need 1,000 IU of vitamin A per day, 4 to 8 years need 1,320 IU and 9 to 13 years need 2,000 IU. Males age 14 and older need 3,000 IU a day and females 14 and older need 2,310 IU of vitamin A a day. During pregnancy, women 14 to 18 years need 2,500 IU and 19 and older need 2,565 IU of vitamin A. During lactation, women 14 to 18 years need 4,000 IU and 19 and older 4,300 IU.
Vitamin A in Liver
No matter what type of liver you enjoy eating, beef, poultry or fish, one serving meets more than 100 percent of your daily value for vitamin A. Goose liver contains the highest amount with 30,998 IU per 100g raw serving, meeting 619 percent of your daily value. Beef is also very high in liver, with 16,898 IU per 100g raw serving. A 100g serving of raw chicken liver contains 11,078 IU, and a 100g serving of raw fish liver contains 9,100 IU.
Vitamin A Toxicity
Vitamin A is a fat-soluble vitamin, which means any vitamin A consumed in excess is stored in your fat, hence the concern about consuming too much. Because liver contains such high amounts of the most easily absorbed form of vitamin A, toxicities can easily occur if too much is consumed. Toxic symptoms include birth defects, liver abnormalities, reduced bone density and central nervous system disorders. Pregnant women are warned not to eat too much liver because of the potential for toxicity and its effect on their unborn baby. Children are also at risk because their vitamin A needs are so much less than adults. The tolerable upper limit for vitamin A in pregnant women is 9,240 to 10,000 IU, and children 2,000 IU.
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