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Is hypervitaminosis a concern when eating large amounts of dark leafy greens?

Answered on August 19, 2014
Created March 28, 2012 at 8:04 PM

I'm trying to start a low FODMAPs diet to try to help improve my gut health. My vegetables will mainly consist of collards, kale, spinach and swiss chard. I noticed these have large amounts of Vitamin A and K. Can this cause any problems? I'm also trying to incorporate more starches like sweet potatoes and will eat a small portion of liver each week. Is this too much Vitamin A?

1ab7ccb9520dddd0777db88e74ca0bed

(870)

on March 28, 2012
at 08:34 PM

I already eat fairly paleo. Occasionally butter and rice when eating out are my main cheats.

1ab7ccb9520dddd0777db88e74ca0bed

(870)

on March 28, 2012
at 08:33 PM

Ahh, I just realized there were different forms of Vitamin A. It looks like I should worry about Hypervitaminosis if I'm eating lots of Vitamin A in retinol form. Thanks.

Ecbbe38d84d6cd466e1e58c41b1dbc7e

(35)

on March 28, 2012
at 08:09 PM

For improving gut health cut out grains and dairy. I had trouble with high acid and just cutting both of these out of my diet solved the acid problems and I'm sure has helped in many other ways.

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2 Answers

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32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 28, 2012
at 08:13 PM

Beta carotene, as found in plants, does not cause hypervitaminosis A. We only convert what beta-carotene we need to vitamin A. You might start to turn orange from all the beta carotene though.

See: http://en.wikipedia.org/wiki/Beta-Carotene

1ab7ccb9520dddd0777db88e74ca0bed

(870)

on March 28, 2012
at 08:33 PM

Ahh, I just realized there were different forms of Vitamin A. It looks like I should worry about Hypervitaminosis if I'm eating lots of Vitamin A in retinol form. Thanks.

0
D0b968106fff4535146e957986a6eacb

on March 28, 2012
at 09:26 PM

People with gut issues tend to have problems digesting vegetables in general. Also, I would be weary about getting your vitamin A from beta carotene sources too. A study done on UK women showed that near 50% had a genetic variation which reduced their ability to convert beta carotene into vitamin A. Most were deficient. Also, if you notice you become orange in any areas of your body, your body is storing excess carotene and it's probably having trouble handling it. Getting your A from liver once a week is the best idea. It also contains an array of other nutrients that are very important. Too much liver can lead to vitamin A toxicity though.

Another thing to look out for when consuming large amounts of leafy greens is that leafy greens contain small amounts goitrogens. These goitrogens can add up and cause thyroid issues leading to hypothyroidism.

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