Ever heard of too much of a good thing? Even if you are making healthy choices about your nutrition, it’s possible to overdo it and eat too much of a good thing. The results can be harmful to your health if you take in too large of a quantify even if it is considered a 'healthy' food. But, how do you know enough is enough and not too much?
Be mindful when eating the foods below:
1. Foods high in omega-3. Yes, you need your daily intake of omega-3 and fish oils. After all, omega-3 fatty acids fight inflammation in your body, help with brain development and reduce your risk of having heart disease. However, too much omega-3 can be harmful.
Typically recommended dosages of omega-3 are 1-6 grams per day. But, if you take between 13-14 grams per day, it can cause your blood to thin, even if you are healthy. If you are prone to bleeding or taking medications for blood-thinning, this increases your risk. Another side effect is excessive amounts of vitamin A which can cause vitamin A toxicity. For children or if a woman is pregnant, this is an even greater concern.
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2. Coffee. A cup of coffee can be good for your health (thanks to its antioxidants), but too much coffee can cause your nervous system functions to operate improperly. A daily dose of 400 mg of caffeine is considered safe.
However, if you consume more than 500 – 600 mg of caffeine per day, this can be excessive and depending on the individual, can cause symptoms like insomnia, irritability, stomach cramps, muscle tremors, heart palpitations and nervousness.
3. Cruciferous vegetables. Cruciferous vegetables like broccoli, Brussels sprouts, kale, cabbage, and collard greens have many health benefits and are shown to reduce your risk for cancer and heart disease. However, eating too much of them can cause some other health-related issues.
There are compounds present in these vegetables called thiocyanates which can affect your body’s ability to absorb iodine. This can lead to a condition called hypothyroidism, which occurs when your thyroid gland becomes underactive.
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Some immediate symptoms include weight gain, constipation, dry skin, low energy levels, and an enlarged thyroid gland. While these veggies are healthy, adding too high of an amount to smoothies or green juices can throw your body off balance with thiocyanates. If you are prone to having thyroid issues, consume moderate versus large amounts of these types of vegetables.
4. Protein. Often when people are training, they may rely on a diet of high protein to lose weight and gain muscle rather than healthy food. However, too much animal protein intake can be dangerous because it causes your body to produce a hormone insulin-like growth factor 1 (IGF-1).
This hormone causes several effects including accelerated aging and increased risk for cancer (specifically breast cancer) especially when IGF-1 levels are high. According to a study published in the Cell Metabolism Journal, individuals were 4 times at risk for cancer-related deaths and mortality increased by 75% for people getting 20% of their calories from lean animal protein versus 15% or less. As an alternative, you can get protein from plants, beans, nuts, seeds and whole grains.
5. Spinach. Spinach is good for you, but the oxalate found in this green vegetable can be harmful, making it less of a healthy food. Spinach contains all kinds of good nutrients. It has protein, fiber and is also high in lutein, which is a carotenoid that helps with age-related muscular degeneration.
However, spinach also contains oxalate which can cause kidney stones to form in your body. If you have calcium oxalate kidney stones, you should avoid too much intake of spinach.
6. Water. Water is great for you, but if you are urine is always transparent, read on. Hydration is beneficial to your health, however, too much water can cause intoxication. Why? Too much water can dilute the sodium in your body and lead to an abnormally low blood sodium level.
This causes impairment in your brain functions and can also result in death. Your water intake may vary depending on several factors. But, if your urine is always transparent, reduce the amount of water you are drinking.
7. Soy. Vegetarians, I am speaking to you! Soy, taken in moderation, is good for controlling your cholesterol levels and reducing your blood pressure. But, soy can also impact your body’s ability to absorb iron.
Excessive intake of soy can lead to iron-deficiency anemia. Because isoflavones, which is an estrogen-like compound is present in soy, you have to be cautious of how much soy you have in your diet. Long-term intake of soy can cause endometrial hyperplasia, which is a proliferation of the uterine lining and can result in uterine cancer. If you take in two servings per day or less, this will constitute enough soy.
