Is it safe to eat liver during pregnancy?

Though it’s full of nutrients, liver contains high levels of a certain type of vitamin A that can potentially cause miscarriage and birth defects in a developing baby, especially during the first couple of months of pregnancy.

Having a small serving of liver once or twice a month later in pregnancy isn’t thought to be harmful. But steer clear of liver if you’re trying to conceive or in your first trimester of pregnancy, and limit it carefully later in pregnancy.

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Is liver good for a pregnant woman?

Rich in vitamins, minerals, and protein, liver is generally considered a healthy and nutrient-dense food. However, liver contains a very high concentration of preformed vitamin A, which can be dangerous during pregnancy.

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There are two types of vitamin A in foods:

• Preformed vitamin A (retinol), found in animal products such as liver, eggs, milk, and cheese.
• Provitamin A carotenoids, including beta-carotene, a plant pigment found in fruits and vegetables that the body converts into vitamin A.

A single portion of cow’s liver contains more than seven times the recommended daily allowance of preformed vitamin A for expecting moms.

During pregnancy, it’s important to avoid getting too much preformed vitamin A, but it’s also important to get enough vitamin A. You need more vitamin A during pregnancy to support your baby’s eye and bone development and to maintain your own metabolism, particularly during the third trimester as your baby rapidly grows. To get the vitamin A you need, take a prenatal vitamin that contains vitamin A in the form of beta-carotene and eat foods rich in provitamin A. The best food sources are fruits and veggies – especially ones that are orange or yellow, plus leafy greens.

How much liver is safe during pregnancy?

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Even though liver contains a high dose of vitamin A, eating a half a serving (or 1.5 ounces) once or twice a month is probably safe for you or your baby. However, since the body stores excess vitamin A, eating even small portions more often can be toxic for your baby.

If you do occasionally eat liver, it’s essential to cook it all the way through to kill salmonella, a type of bacteria that can potentially lead to dangerous infections in you and your baby. To be sure liver is well done, make sure its juices run clear and there’s no pink left inside.

Is it safe to take cod liver oil during pregnancy?

Though cod liver oil is rich in vitamins and omega-3 fatty acids, it’s best to avoid taking it during pregnancy. Like cow’s liver, cod liver oil contains large amounts of preformed vitamin A.

Instead of taking cod liver oil for your daily dose of vitamin A, rely on your prenatal vitamin and foods rich in beta-carotene. And if you’re interested in taking an omega-3 supplement, ask your healthcare provider for a recommendation.

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