There are a wide variety of nutritious foods available.
To be sure, more isn’t always better, so keep that in mind as well.
When consumed in large quantities, some foods can be harmful, but when consumed sparingly, they can be beneficial.
This list includes eight foods that are both nutritious and potentially harmful when overconsumed.
1. Fish Oils and Omega-3 Fatty Acids
The omega-3 fatty acids that we need to stay healthy are found in only small amounts in our diets.
As well as fighting inflammation, they aid in brain development and lower the risk of cardiovascular disease. Supplements for omega-3 fatty acids have become increasingly popular because most people’s diets are deficient.
Omega-3 supplements made from fish, fish liver, and algae are the most common.
Omega-3 fatty acids can be harmful in excess, however. Blood-thinning effects have been reported at doses as high as 13–14 grams per day in otherwise healthy individuals. Patients at risk of bleeding or taking blood-thinning medications should be aware of this possibility.
Additionally, excessive vitamin A intake from fish liver oil may result in vitamin A toxicity. Pregnant women and children are especially vulnerable to this.
For optimal health, omega-3 fatty acids must be consumed in adequate amounts. Blood-thinning effects could be caused by too much omega-3. Vitamin A, which is dangerous in large doses, is also present in fish oil.
2. Tuna (Both Fresh and Canned)
Generally speaking, tuna is regarded as an excellent source of omega-3 fatty acids. It’s high in protein and high in omega-3 fatty acids.
The environmental pollutant methyl mercury may also be found in tuna.
Mercury is a neurotoxin that can cause many health problems when ingested in high concentrations. Delays in the growth and development of children are among the most common causes of these problems, along with vision and coordination issues.
Most mercury is found in large tuna fish because it accumulates in their tissues over time. You will probably be served a steak or sushi made from one of these large tunas.
Smaller tunas are more likely to be canned because they contain less mercury.
The mercury content of canned tuna varies between the two main varieties.
White tuna: Light in color and usually comes from albacore fish. White tuna contains 4–5 times the amount of mercury found in light tuna.
Light tuna: Light tuna contains much less mercury than white tuna. It is darker in color and usually doesn’t come from albacore fish.
Methylmercury has an upper safety limit of 0.1 micrograms per kilogram of body weight for humans.
An average 55-pound kid could only eat one 75-gram (2.6-ounce) serving of canned white tuna every 19 days, according to this calculation. The recommended upper limit is a maximum of this amount.
Mercury-containing seafood should be consumed no more than twice weekly by pregnant women and children. Omega-3 fatty acids are found in a wide variety of fish, including salmon, tuna, and sardines. Salmon, mackerel, sardines, and trout are just a few of the many options available to you when it comes to seafood.
In addition to its culinary merits, cinnamon has the potential to be medicinal.
Inflammation and blood sugar levels can be reduced by taking this supplement. Eat cinnamon to lower your risk of heart disease, diabetes, cancer, and neurodegeneration
In large doses, cinnamon contains coumarin, a compound that may be harmful. Different types of cinnamon have different coumarin levels.
Cassia: Also known as regular cinnamon, Cassia cinnamon contains a relatively high amount of coumarin.
Ceylon: Known as the true cinnamon, Ceylon is the less common of the two. It is much lower in coumarin.
It is safe to eat 0.1 mg of coumarin per kilogram of body weight each day. Overdosing on it could lead to liver disease and cancer.
It is not recommended to consume more than 0.5–2 grams of Cassia cinnamon per day, based on the maximum daily intake. Ceylon cinnamon has a daily intake limit of 5 grams (1 teaspoon).
When a recipe calls for it, it’s fine to eat a little more than that. Consuming large quantities regularly, on the other hand, is not recommended.
4. Ginger, cloves, and nutmeg
Nutmeg is a flavorful spice that has a distinct aroma. Eggnog, cakes, and puddings, all of which are traditional holiday fare, frequently feature it.
Myristicin, a psychoactive compound, is found in nutmeg. Nutmeg adds flavor to food at low doses without posing any health risks. Myristicin poisoning can occur if nutmeg is consumed in large quantities.
Nephrotoxicity, seizures, heart arrhythmias, dizziness,d pain are all side effects of myristicin poisoning.
It’s not a good idea to consume more than 10 grams of nutmeg at a time. Symptoms of toxicity have been observed at higher doses than that.
Coffee is a great source of antioxidants and other active compounds, making it an excellent beverage.
Numerous health benefits have been found, including a reduced risk of liver disease, type 2 diabetes, and neurodegenerative diseases.
Caffeine is the primary active ingredient in a cup of regular coffee, with an average of 80–120 mg per cup. Taking 400 mg of this supplement daily is generally accepted as safe.
While 500–600 mg per day is ideal, overdosing on it can be dangerous. Sleep deprivation and anxiety may result, as well as heart palpitations and tremors in the muscles, as a result of this.
For these side effects to occur, caffeine dosage varies widely among individuals. Some people can drink as much coffee as they like, while others experience side effects even with small amounts.
In terms of nutritional value, the liver is the best-known and most widely consumed of all animal organs.
Many essential nutrients, including iron, B12, vitamin A, and copper, can be found in it.
Beef liver, on the other hand, contains six times the RDI for vitamin A and seven times the RDI for copper in a 100-gram portion.
Since Vitamin A is fat soluble, our bodies store it. Because of this, an overdose may result in vitamin A toxicity symptoms. Vision problems, bone pain, and an increased risk of fractures are among the possible side effects.
Copper toxicity can occur if you consume too much of the metal. Alzheimer’s disease may be made more likely by the oxidative stress and neurodegenerative changes that result.
However, even though life is extremely nutritious and healthy, it should not be consumed on an everyday basis. It’s enough to have it once a week.
7. The Vegetables Known As Cruciferous
Broccoli, Brussels sprouts, kale, cabbage, and collard greens are all members of the cruciferous vegetable family. Cancer and heart disease risk reductions have been linked to the consumption of these vegetables.
People eat a lot of cruciferous vegetables daily. Green smoothies and fresh vegetable juices are also popular ways to incorporate them into your diet.
Thiolates, which are present in these vegetables, can interfere with the body’s absorption of iodine. Hypothyroidism, as the name implies, is a condition that can be exacerbated by this.
The underactive thyroid gland is the hallmark of hypothyroidism. Thyrotoxicosis manifests as an overactive thyroid gland, as well as weight gain, constipation, dry skin, and a general lack of energy.
Adding large amounts of cruciferous vegetables like broccoli to smoothies or green juices can result in a significant increase in the amount of these compounds consumed.
People with thyroid issues should avoid eating large amounts of these vegetables.
Selenium is abundant in Brazil nuts, which are one of the best foods to eat for this mineral. However, excessive amounts of selenium can be harmful.
For adults, a daily intake of 50–70 micrograms of selenium is recommended. In addition, adults can safely consume no more than 300 micrograms per day.
Selenium concentrations in Brazil nuts range from 95 micrograms per nut to over 1,000 micrograms per nut. This is more than the recommended daily amount for adults, and more than three times the amount required for children.
It is not recommended to eat more than 4–5 Brazil nuts per day, as this may be the upper limit of safe selenium intake for adults. Hair and nail loss, digestive issues, as well as memory problems are all signs of selenium toxicity.