8 Healthy Foods That A Harmful If You Eating Too Much
There are many super healthy foods out there.
However, it is important to note that more is not always better.
Some foods may be good for you in moderation, but are severely harmful in large quantities.
Here a 8 incredibly health food that can harm you if you eating too much of them
1. Omega-3 and Fish Oils
Omega-3 fatty acids are essential for our health.
They fight inflammation in the body, play an important role in brain development and reduce the risk of heart disease, to name a few (1Trusted Source, 2Trusted Source, 3Trusted Source).
Since most diets are low in omega-3s, supplements are gaining popularity (4Trusted Source).
However, too much omega-3 can be harmful. Usual doses range from 1–6 grams per day, but taking as much as 13–14 grams per day can have a blood-thinning effect in healthy individuals (5Trusted Source, 6Trusted Source).
This can be a risk, especially for those who suffer from bleeding or are taking blood thinning medications (7Trusted Source).
In addition, taking high levels of fish liver oil can cause an excess of vitamin A, which can lead to vitamin A toxicity. This is of particular concern to children and pregnant women (8Trusted Source, 9Trusted Source).
2. Tuna (Both Fresh and Canned)
Tuna is a fatty fish that is generally considered very healthy. It is a good source of omega-3 fatty acids and is very high in protein.
However, tuna may also contain high levels of an environmental pollutant called 10Trusted Source.
At high levels, methylmercury is a neurological toxin that can cause many adverse health effects. These include developmental delays, vision problems, lack of coordination and impaired hearing and speech in children (11Trusted Source, 12Trusted Source).
Larger tuna fish contain the most mercury, as it builds up in their tissues over time. These large dunes are very likely to be used in premium fish steak or sushi for you.
Smaller dunes have lower amounts of mercury, and are more likely to be canned.
There are two main types of canned tuna, and their mercury content varies (13Trusted Source, 14Trusted Source):
White tuna: Light in color and usually comes from albacore fish. White tuna contains 4-5 times the amount of mercury.
Light tuna: Light tuna has much less mercury than white tuna. It is darker in color and does not usually come from albacore fish.
The upper safety limit of methylmercury for humans is 0.1 micrograms per kilogram of body weight.
This means that a 25 kg (55 lb) baby can eat only 75 grams (2.6 ounces) of canned, white tuna served every 19 days. Any exceeding this would exceed the recommended upper limit (13Trusted Source).
Pregnant women and children are advised to limit their intake of seafood no more than twice per week (15Trusted Source).
There are many other types of fish that are also rich in omega-3 fatty acids, but mercury is less likely to be contaminated. These include salmon, mackerel, sardines and trout.
Cinnamon is a widely used delicious spice and may have some inal sidhi qualities.
It is high in antioxidants and has been shown to fight inflammation and low blood sugar levels. Eating cinnamon has been associated with a reduced risk of heart disease, diabetes, cancer, and neurodegenerative diseases (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
However, cinnamon contains high amounts of a compound called coumarin, which can be harmful in large doses.
There are two main types of cinnamon, varying amounts of Coumarin (21, 22Trusted Source, 23Trusted Source, 24Trusted Source):
Cassia: Also known as pulsin regularly, cassia pulchini has a maximal amount of gametes.
Ceylon: Known as true cinnamon, Ceylon is the less common of the two. This is very rare in Coumarin.
The tolerable daily intake of coumarin is 0.1 mg per kilogram of body weight. Consuming more than this can cause liver poisoning and cancer (25Trusted Source).
It is not recommended to consume more than 0.5-2 grams of cassia cinnamon each day, based on tolerable daily intake. However, you can eat up to 5 grams (1 teaspoon) of Ceylon cinnamon per day.
Eating more than this is rarely okay, like a certain recipe calls for. But large quantities should not be eaten often.
Nutmeg has a very unique flavor with a spice. It is often used in Christmas foods such as eggs, cakes and puddings.
In low doses, nutmeg gives flavor to food without affecting health.
Effects of myristicin poisoning include seizures, heart arrhythmia, nausea, dizziness, pain, and hallucinations (26Trusted Source, 27Trusted Source).
It is not recommended to eat more than 10 grams of nutmeg in one sitting. An overdose causes symptoms of poisoning (28Trusted Source).
Coffee is a wonderful drink that is loaded with antioxidants and other active compounds.
It has been associated with several health benefits, including reduced risk of liver diseases, type 2 diabetes and neurodegenerative diseases (29Trusted Source, 30Trusted Source, 31Trusted Source).
The active ingredient in regular coffee is caffeine, with an average of 80–120 mg per cup. A daily intake of 400 mg is generally considered safe.
However, intake of more than 500–600 mg per day may be excessive. It can affect the nervous system, causing insomnia, nervousness, irritability, stomach cramps, heart palpitations and muscle tremors (32Trusted Source).
The amount of caffeine required to experience these side effects varies widely among individuals.
Some people can drink as much coffee as they like, while others experience symptoms of caffeine in small amounts.
Organs are the most nutritious part of animals, and the liver is the most nutritious organ of all.
It is rich in many important nutrients: iron, vitamin B12, A copper.
However, 100 grams of beef liver contains six times the recommended dietary intake (RDI) of vitamin A and 7 times copper RDI (33Trusted Source).
Vitamin A is a fat soluble vitamin, which means that it is stored in our body. Therefore, an additional vitamin A can cause symptoms of poisoning.
These symptoms can increase the risk of vision problems, bone pain and fractures, nausea and vomiting (34Trusted Source).
Eating too much copper can cause copper poisoning. This can lead to oxidative stress and neurodegenerative changes, and may increase the risk of Alzheimer’s disease (35Trusted Source, 36Trusted Source, 37Trusted Source).
Although the liver is incredibly healthy and nutritious, it should not be eaten every day. It is enough to eat once a week.
7. Cruciferous Vegetables
Crunchy vegetables are a family of greens including broccoli, Brussels sprouts, bananas, cabbage and collard greens.
These veggies have been associated with many health benefits, such as reduced risk of cancer and heart disease (38Trusted Source, 39Trusted Source, 40Trusted Source).
Crunchy vegetables make up a large portion of people’s daily vegetable intake.
It is also very popular as an ingredient in a variety of green juices and fresh vegetable juices.
However, the compounds in these vegetables called thiocyanates may interfere with the body’s ability to absorb iodine. This may contribute to a condition called hypothyroidism (41Trusted Source, 42Trusted Source).
Hypothyroidism is characterized by a thyroid gland. Symptoms include an enlarged thyroid gland, weight gain, constipation, dry skin, and a low energy level (43Trusted Source, 44Trusted Source).
Although cruciferous vegetables such as broccoli are very healthy, adding a high amount of smoothie or green juice may contribute to mass intake of these compounds.
People who are sensitive to thyroid problems should avoid consuming these vegetables in large quantities.
8. Brazil Nuts
Brazilian nuts are among the best dietary sources of selenium.
Selenium is an essential trace element, but can be toxic in high amounts (45Trusted Source, 46Trusted Source).
The recommended daily intake of selenium is 50–70 μg / day for adults. Additionally, the upper tolerance level for safe intake is approximately 300 μg / day for adults (47, 48Trusted sources).
A large Brazilian nut can contain up to 95 micrograms of selenium. This exceeds the recommended daily amount for adults, and more than three times the amount required for children.
Eating only 4-5 Brazil nuts can leave an adult at the upper limit of safe selenium intake, so it is not recommended that you eat more than this.
Symptoms of selenium poisoning include loss of hair and nails, digestive problems and memory difficulties (49Trusted Source).