You might think eating foods like kale, broccoli, and eggs will put you on the fast track to good health, but one nutrition expert warns that consuming too many of these foods can have some side effects. Masu.
“Too much of a good thing can have negative effects,” says Ashley Tosh. “Even if your diet is considered healthy, a lack of variety in your diet can be harmful.” prepared potIs called.
“Taking too much of certain nutrients can cause digestive problems, vitamin toxicity, and even unintended weight gain.”
Instead, it’s important to eat a diet that combines starchy carbohydrates, protein, vegetables, fruits, and healthy fats, Tosh says.
“This variety is essential to ensure balanced nutrient intake and prevent dietary boredom,” she added.
So, which are the seven foods that you should be careful about consuming in excess? Read on to find out.
egg
Eggs are high in protein, but they’re also high in dietary cholesterol, so they should be consumed in moderation, Tosh explains.
“Eating excessive amounts of eggs can lead to increased LDL (bad) cholesterol levels, which is associated with an increased risk of heart disease,” she added. “For most healthy adults, it is safe to eat one or two eggs a day.”
avocado
Avocados are a good source of healthy fats, but they are higher in calories than other fruits and vegetables. This is why Tosh recommends eating avocados in moderation, as overconsumption can lead to unintended weight gain.
For reference, one quarter of an avocado is considered a serving size.
kale, broccoli, brussels sprouts
Broccoli, Brussels sprouts, and kale are all cruciferous vegetables that are good sources of folate and vitamin K, as well as a good source of soluble fiber.
Fiber is an important nutrient and something Brits need more of, but too much can lead to excess gas production and cause gastrointestinal discomfort, says Tosh.
“They also contain thiocyanate, which can interfere with the body’s ability to absorb iodine,” she added.
protein products
“Protein products such as powders, bars and shakes are popular among fitness enthusiasts for muscle building and recovery,” explains Tosh.
“Taking too much of these protein supplements can cause constipation and dehydration, and can also put strain on the kidneys. Most healthy adults can tolerate 2g of protein per kg of body weight per day. can do.”
This means that a person weighing 70 kg should only eat up to 140 g of protein per day.of Average protein intake for UK adults Currently 76g per day.
Tuna
Fatty fish such as tuna can contain high levels of mercury, which can cause negative health effects, Tosh says.
“Pregnant women and young children are particularly affected by this and should limit their consumption of mercury-containing seafood to no more than twice a week,” she added.
beans
“Beans are also high in fiber, so eating beans too often can cause constipation, gas, and bloating,” says Tosh.
“If you’re not used to eating a lot of fiber, it’s best to gradually increase your intake and drink plenty of water to prevent negative effects.”
brazil nuts
Brazil nuts contain high levels of selenium and can be toxic if ingested in large amounts.
Tosh added: “The maximum safe intake of selenium for adults is about 300 micrograms per day, which is equivalent to just four to five Brazil nuts.”
