This isn’t a warning to avoid your favorite greens or tea. Instead, we’re here to tell you that even the healthiest choices can come with a side of danger if eaten in excess. The good news? You’d have to go far out of your way to hit the danger zone. But it’s still worth looking at these 10 healthy foods that may become problematic if you go overboard.
10. Soybeans
Soy is loaded with plant-based protein, fiber, and isoflavones that promote bone and heart health. But let’s talk about isoflavones. While moderate intake is safe, high amounts could impact thyroid function or hormone levels in sensitive individuals. More than 3 or 4 servings (soy milk with every meal, plus edamame and tofu) may be excessive.
9. Water
Yup, you read that right. Drinking too much water too quickly can cause hyponatremia, which refers to a dangerous dilution of sodium in your blood. This leads to nausea, confusion, and in extreme cases, death. Don’t get us wrong. Hydration is still essential for every cell in your body. Hyponatremia, on the other hand, happens when someone drinks gallons of water in a short time.
8. Cruciferous Vegetables
We’re talking about kale, broccoli, and cabbage. These veggies are full of fiber, plant compounds, and vitamins that support detoxification. However, they also contain goitrogens, which can affect thyroid function, especially when the veggies are eaten raw and in very high amounts. The good news is cooking reduces goitrogens. And ultimately, these veggies are still nutritional stars, and it’s best if you mix them with other greens.
7. Green Tea
Green tea lovers, we know just how effective this drink is in supporting metabolism. But the thing is too much green tea can lead to liver damage, mainly due to overconsumption of catechins. Studies and reports have linked high doses of green tea extracts to liver injury. To stay on the safe side, stick to a few cups a day (3 to 4 is typically fine).
6. Cinnamon
Cinnamon is a go-to flavoring for oatmeal, coffee, and smoothies. It’s rich in antioxidants but also in coumarin. In large amounts, coumarin can damage the liver, but we’d like to point out that a high amount of this compound is found in cassia cinnamon (the most common kind). If you use cinnamon a lot, consider switching to ceylon cinnamon, which has less coumarin and safer for frequent use. One teaspoon of cinnamon is usually enough.
5. Nutmeg
Sprinkling some nutmeg on your oatmeal or baked goods is totally safe, but the problem occurs when you ingest large amounts of it. Medical toxicology reports have shown that too much nutmeg can be toxic. Nutmeg poisoning has occurred in doses over 5 grams, and that’s around 1 to 2 teaspoons. Still, nutmeg is safe (and delicious) when used as a spice. Just don’t take it by the spoonful.
4. Carrots
Carrots are rich in antioxidants that convert into vitamin A, promoting eye health, better immune function, and glowing skin. The weird thing is overeating carrots can also has an (adverse) effect on your skin. It can turn your palms and soles to orange or yellow, also called carotenemia. This one’s a harmless condition and may happen if you’re drinking several glasses of carrot juice daily or eating multiple cups of raw carrots every day for weeks.
3. Tuna
Yes, tuna is high in protein and heart-healthy omega 3-s, but some types (albacore and yellowfin) can be high in mercury. Overexposure to mercury, which is a toxic heavy metal, can affect your nervous system, and the FDA recommends limiting high-mercury fish for this exact reason. You don’t have to give up tuna, though. Two to three servings of light tuna per week is generally safe.
2. Brazil Nuts
Brazil nuts can be an awesome snack in small amounts. They’re rich in selenium that supports immunity and antioxidant function. And guess what? Sometimes, just one or two nuts can meet your daily selenium needs. Too much selenium can lead to selenosis, causing symptoms like fatigue, nausea, hair loss, and nerve issues.
1. Spinach
We all know that spinach is a leafy green powerhouse. It’s great for the eyes, heart, and brain health. However, it’s also high in oxalates, a compound that contributes to the formation of kidney stones, especially in those with a history of kidney issues. You’d likely need to eat several cups of raw spinach every day for a long period to raise concern. So yes, spinach is still one of the healthiest greens out there if you don’t overeat.