There are plenty of super-foods out there that can improve your health.
But, more is not always better.
The healthy foods can be very good for your health in moderate amounts, but they can cause some serious harm if consumed in large amounts.1
Here is a list of 7 incredibly healthy foods that can cause severe damage if you consume them in large amounts.
Omega-3 and Fish Oils
They are great fighters against inflammation, play crucial role in brain development and decrease the risk of heart ailment.
Almost every diet lacks from omega-3 which is the reason why the supplements are so popular today.
The mostly used supplements that contain omega-3 are capsules produced from algae, fish liver and fish.
Yet, great amounts of omega-3 can be very dangerous. The normal dose should be between 1 and 6 grams per day. Consuming 13-14 grams per day can make the blood thinner.
This could be dangerous, particularly in people who are vulnerable from bleeding or taking blood-thinning medications.
Also, consuming high amounts of fish liver oil can lead to excessive vitamin A consummation, which will eventually result with vitamin A toxicity. This is especially dangerous for pregnant women and children.
Omega-3 fatty acids are vital if you like to have good health. But high amounts of omega-3 could have blood-thinning effects. Fish oil is rich source of vitamin A, which is harmful in high amounts.
Tuna (Both Fresh and Canned)
Tuna is fatty fish that is considered as healthy fish. It contains omega-3 fatty acids and is loaded with protein.
But, the tuna can be also a source of environmental pollutant known as methylmercury.
This pollutant is a neurological toxin that is able to cause many health problems. Development delays in children, eyesight issues, difficulties in coordination and unsettled hearing and speech are only several of the health problems that can be caused by higher amounts of methylmercury.
Mercury can be usually found in the big tuna fish because it is accumulated in their tissues as time passes by. The premium fish steaks or sushi you eat probably came from these large tunas.
Smaller tunas include lower levels of mercury and are often canned.
There are two types of canned tuna and their mercury content is different.
It has bright color and normally comes from albacore fish. White tuna includes 4-5 times the level of mercury found in light tuna.
Light tuna includes less mercury than white tuna. It has darker color and normally doesn’t come from albacore fish.
The tolerant dose of methylmercury for humans is 0.1 micrograms per kilogram of body weight.
To make it simple, a 25 kg/55 lb child should only consume one 75g (2.6 oz) serving of canned, white tuna every 20 days. Any more than this dose will go over the advised upper limit.
It is recommended that the pregnant women and children should eat seafood maximum twice a week.
There are few types of fish that are loaded with omega-3 fatty acids, but their mercury levels are minimal. These include mackerel, sardines, trout and salmon.
Tuna is rich with beneficial nutrients. But it can be polluted with methylmercury because the oceans are polluted.
Cinnamon is tasty spice that is used all over the world. It has many medicinal properties.
It is rich with antioxidants and has been proved as very effective in the fight against inflammation and lower blood sugar levels. Consuming cinnamon can be related with lower risk of heart ailment, diabetes, cancer and neurodegenerative diseases.
Anyway, cinnamon includes large amounts of ingredient known as coumarin, which could dangerous in big doses.
There are two types of cinnamon with different levels of coumarin:
This is the regular cinnamon and it contains high levels of coumarin.
This cinnamon is also known as the true cinnamon and is the less common of these two types. It has lower amounts of coumarin.
Recommended daily dose of coumarin is 0.1 mg per kg of body weight. Greater doses could result with liver toxicity and cancer.
This means that it is not advisable to use more than 0.5-2 grams of Cassia cinnamon every day. Anyway, you can consume 5 grams or 1 teaspoon of Ceylon cinnamon daily.
Consuming more than this dose occasionally, shouldn’t cause any problems, but if you consume large amounts often then you could face some problems.
Ceylon cinnamon can be found in every health food store.
Cinnamon is rich with antioxidants and is related with few health benefits. It contains coumarin which can be dangerous in large amounts. Ceylon includes less coumarin, of the two main types of cinnamon.
This spice has unique flavor. It is usually used in the Christmas dishes like eggnog, cakes and puddings.
Myristicin is an ingredient contained in nutmeg and is psychoactive substance. The nutmeg doesn’t impact the health while used in small amounts for flavor. But when used in large amounts, it can result with myristicin poisoning.
Myristicin poisoning manifests through symptoms like nausea, seizures, heart arrhythmias, pain, hallucinations and dizziness.
Consuming more than 10 grams of nutmeg in one meal is not advisable. Larger rations than that can even cause toxicity.
Nutmeg is usually used for flavor in the dishes. It doesn’t leave negative impact on our health while used in small amounts. But it can be poisonous in high doses because it contains myristicin.
Coffee is important beverage for everyone. It is rich with antioxidants and other active ingredients.
It is very beneficial for our health because of its amazing properties, including decreased risk of liver disease, type 2 diabetes and neurodegenerative diseases.
Caffeine is the active compound in regular coffee. One cup of coffee includes 80-120 mg of caffeine. A dose of 400 mg a day is safe for the human organism.
Anyway, intake of 500-600 mg daily can be dangerous. It could harm the nervous system, leading to insomnia, nervousness, stomach cramps, heart palpitations, irritability and muscle flickers.
The levels of caffeine required for these symptoms depends from the person.
Some can intake caffeine as much as they want, while others can suffer from these symptoms due to small levels of caffeine.
Coffee has many health benefits for our body. But, large amounts of caffeine could result with negative effects in many people.
The animal organs are rich with nutrients, while the liver is the most nutritious organ of them all.
It is loaded with important nutrients, like vitamin A, copper, vitamin B12 and iron.
You should know that 100 gram of beef liver includes more than seven times of the recommended dietary intake (RDI) of vitamin A and 7 times the RDI of copper.
Vitamin A is fat soluble vitamin, which means that it is accumulated in our body. This is why a large amount of vitamin A can lead to vitamin A toxicity.
It manifests through symptoms like eyesight issues, bone ache and an increased possibility of fractures, vomiting and nausea.
Large amounts of copper could result with copper toxicity. It can cause oxidative stress and neurodegenerative changes and raise the risk of Alzheimer’s disease.
The liver is very healthy food rich with important nutrients, but you mustn’t consume it every day. Once in a week will be enough.
Liver is rich source of important nutrients. Anyway, it is loaded with vitamin A and copper, which may lead to issues if consumed in larger amounts.
Cruciferous vegetables include vegetables like Brussels sprouts, kale, broccoli, cabbage and collard greens.
These vegetables are related with numerous health benefits like decreased risk of cancer and heart ailment.
These vegetables are valuable addition in the everyday diet for many people. They are also widely used for making smoothies and fresh vegetable juices which makes them more popular.
But, the ingredient contained in these vegetables known as thiocyanates can disrupt the body’s ability to absorb iodine. This could lead to hypothyroidism.
This condition is featured with underactive thyroid gland. It manifests through enlarged thyroid gland, constipation, weight gain, decreased energy levels and dry skin.
Broccoli are very healthy, but adding high amounts of them in green juices or smoothies can lead to great consummation of these ingredients.
People who are vulnerable from thyroid issues shouldn’t eat these vegetables too much.
Cruciferous veggies are very healthy and beneficial foods rich with important nutrients. Anyway, they include thiocyanates which can disrupt the iodine absorption. People who suffer from thyroid issues should eat these foods in moderate amounts.
Brazil nuts are one of the greatest sources of selenium.
Selenium is vital trace ingredient that can be toxic if consumed in large amounts.
The advisable daily dose of selenium is 50-70 micrograms per day for adults. Moreover, the upper limit for safe consummation is around 300 micrograms per day for adults.
One big Brazil nut could include 95 micrograms of selenium. This goes over the advised daily dose for adults, and more than three times of the amount recommended for children.
Consuming 4-5 Brazil nuts can satisfy the adult upper limit of safe selenium consummation, which means that you shouldn’t eat more than this amount.
Selenium toxicity manifests through symptoms like hair and nails loss, digestive issues and memory issues.
Brazil nuts include selenium which is very important trace element. But, taking selenium in high doses could be toxic. That’s why you should consume only several Brazil nuts per day.
Take Home Message
All of the above mentioned foods are very healthy for you.
But, if they are healthy for you, it doesn’t mean that you should eat as much as possible of these foods.