Is too much of a good thing a bad thing? Yes, according to nutritionists and food scientists, there are certain healthy foods that are good for us in moderation, but can be harmful in excess. Some negative side effects cause confusion or anxiety. Others can be fatal.
Here are five healthy foods you can eat while overeating that are easier to eat than you think.
the carrot
Carrots are rich in beta-carotene, an important component for maintaining eyesight and strengthening the immune system. But more does not necessarily mean better. According to Jennifer Altman, PSD, RD, "Too much carotene can lead to carotenemia because there is too much beta-carotene in the blood." "It can turn your skin orange." Good! Fortunately, the danger of blood carotene does not go beyond cosmetics. "Although orange skin can look alarming," says Altman, "the condition is not harmful to your health."
How much is too much? According to Altman, we should consume "20 to 50 milligrams" of beta-carotene per day, which is the equivalent of 10 carrots. So as long as you don't live on a small island you should be fine.
banana
High in potassium , bananas are often recognized for their heart- healthy benefits. But according to Kim Yavitz, owner of Two Six Fitness in St. Louis, Missouri, overdoing it can be harmful. "(Potassium) ... in excess in the blood can be dangerous and even fatal," Yavitz said. This is of particular concern to "renal patients" whose kidneys are unable to "filter excess potassium from the blood".
The rest of me is probably more prone to stomach aches. "Bananas are high in a sugar alcohol called sorbitol, which can cause gas, bloating, and diarrhea," says Yavitz. Then you have to consider the added fiber and the side effects. Bottom line, a banana a day is still a good idea. Three in the afternoon may not be very good.
the water
Water is an essential element for our bodies, and most of us try to increase our hydration levels every day. But it turns out, even humidity has healthy limits. According to Rosemary Truth , director of the Food Research and Nutrition Science Program at Drexel University, drinking too much water can lead to hyponatremia, an electrolyte imbalance when sodium levels in the body are too low. "Sodium is very important for fluid balance inside and outside cells," says Trout. Not getting enough sodium is a "serious health problem."
How much is too much? According to a 2013 study, the maximum amount of water our bodies can process in an hour is 800-1000 milliliters, which is equivalent to 27-33 ounces. In addition, hyponatremia occurs.
Last August, a woman died after drinking four bottles of water in 20 minutes while on vacation. According to Indiana University toxicology researcher Dr. Blake Froberg, the cause of death was water intoxication, which “when a person drinks a lot of water in a very short period of time, it disrupts the salt and water balance. body" so don't throw away your 60-ounce water bottle, but perhaps consider drinking it all at once, the Indiana Department of Health told TODAY.com.
the tuna
Tuna, which contains high levels of vitamin B12 and omega-3 fatty acids , is one of the most nutritious fish. Unfortunately, all of these health benefits are associated with high levels of mercury, especially methylmercury.
"Tuna is a big fish that eats smaller fish that can take up this chemical, so methylmercury builds up in the water and so do the smaller fish," says Trout. As you can imagine, the dangers associated with consuming too much mercury are serious. "Eating a lot of food ... can wreak havoc on the brain and nervous system overtime," says Altman.
Does this mean we should give up canned tuna and tuna rolls forever? It is not necessary. It's about controlling our costs. "Albacore and yellowfin tuna should be eaten once a week," Altman explains, according to the FDA . The rest of the time we should stick to low-mercury seafood like shrimp or salmon.
Brazil nuts
At first glance, it seems that Brazil nuts are useful for our body. They are full of heart-healthy monounsaturated fats that help lower bad cholesterol and contain high levels of selenium , which improves thyroid function and strengthens our immune system. This is where we run into trouble. Selenium is good for the body in small amounts, but excess amounts can be toxic, and Brazil nuts quickly enter the danger zone. "One Brazil nut contains about twice the daily allowance of selenium needed by an adult," says Yavitz. "A total of four or five Brazil nuts would be close to the daily maximum."
According to Altman, "too much selenium can cause many health problems. Early side effects range from "bad mouth, metallic taste, hair loss, and brittle nails," to "constant consumption of large amounts of garlic" to "gastrointestinal and nervous system symptoms" and "myocardial infarction, which Also known as ing.” the name of heart failure.
Moral of this story. Moderation in everything. Chewing a few carrot sticks a day won't turn your hands orange. Eating a banana in afternoon tea will not cause stomach ache. Even a Brazilian fruit sliced and sprinkled over a salad can do the trick. Just don't overdo it.
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