How often should you eat Beef Liver?

What’s the optimal frequency for consuming organ meats such as beef liver?

It’s a delicate balance due to their rich nutrient content. Just as too little can be detrimental, excessive consumption isn’t the solution either. However, in most cases, erring on the side of more is preferable. There is one notable exception, which we’ll address shortly, involving vitamin A.

How much Liver & Organ meets should you consume per week?

So, how much liver, or organ meat in general, should you consume weekly? The guidelines are:

As much as you could realistically acquire through hunting.

Admittedly, this isn’t a precise answer and could mean consuming 1kg of liver over a weekend and then none for a month. The human body can handle such fluctuations (unless you’re contemplating a kilo of polar bear liver). What doesn’t equate to this approach are:

• 30g of liver daily
• 600g of liver every week

Historically, people would immediately consume organ meats after a hunt in more substantial quantities than we typically see today. Consuming smaller daily amounts, as some influencers suggest (15-30g daily), isn’t advisable.

Concerning Vitamin-A Toxicity:

Cases of vitamin A toxicity are rare in the literature and usually involve the consumption of livers from high-tier carnivores. The most famous example is polar bear liver, which contains an exceptionally high concentration of vitamin A, far surpassing that found in beef liver.

If you stick to huntable amounts, there’s little reason to worry about vitamin A toxicity. Mild poisoning symptoms have been reported from intakes of 600,000 IU upwards, equivalent to consuming 600g of beef liver. This amount is unlikely to cause acute issues but can lead to chronic problems if consumed weekly. Comparatively, if vitamin A intake far exceeds 600,000 IU, acute problems may arise, much like consuming an excessive amount of sugar can lead to discomfort – but this doesn’t mean sugar is inherently harmful.

The key takeaway is to consume organ meats, like liver, within the “huntable range,” and you need not fret about vitamin A toxicity. It’s also crucial to ensure a balanced intake of other fat-soluble vitamins (E, K, & D), as they interact, and your Vitamin A status can affect Vitamin D status.

Lastly, it’s advisable to avoid organ meats from hypercarnivores like polar bears, lions, or sharks.

Is Grass-Fed Always Better?

In short, yes.

In more detail, grass-fed animals generally offer more beneficial nutrients, including higher levels of vitamins K and E, along with differences in body fat composition. Nevertheless, it’s important to note that even conventionally raised beef has spent a significant portion of its life on pasture. The transition to feedlots and grain-based diets typically happens only in the later stages of their lives – a fact often overlooked.

While this transition does affect nutrient quality, it’s less significant than many assume. Consequently, if your budget leans towards conventional meat, it’s still a far better choice compared to the highly processed foods that dominate Western diets. In essence, opting for conventional liver is still a wise dietary choice.