Everyone knows the importance of limiting the consumption of low-nutrition foods. But did you know that the same should apply to some healthy foods as well?
There are certain foods that, while beneficial when consumed in moderation, can actually become harmful when eaten in excess. Some negative side effects may be merely uncomfortable, while others can be truly life-threatening.
According to nutrition experts, here are 4 healthy foods that you should be cautious about because “too much can be an overdose.”
1. Carrots
Carrots are highly regarded for their high beta-carotene content, an essential factor for maintaining good vision and boosting the immune system. However, more is not always better.
According to nutritionist Jennifer Altman (USA), “eating too many carrots can lead to… carotenemia, which is an excess of beta-carotene in your blood.” She adds, “This can cause your skin to turn orange.”
“Fortunately, the dangers of carotenemia are largely cosmetic.” Altman states that while “orange skin can look quite shocking,” this condition does not “harm your health.”
TikToker Isabelle Lux shared that she achieved a tan by eating three carrots a day. She even consumed ten carrots daily but was advised by her doctor to cut back after feeling unwell.
So, how much is too much? According to Altman, we “need to consume 20-50 milligrams” of beta-carotene daily, equivalent to about 10 carrots. Therefore, as long as you’re not living on carrots, you should be fine.
2. Bananas
Rich in potassium, bananas are often praised for their heart health benefits. However, according to nutritionist Kim Yawitz (USA), consuming too many can be harmful. “Potassium… can become dangerous or even fatal when there’s too much in the blood,” Yawitz explains. This is particularly concerning for “people with kidney damage” since the kidneys can’t “filter excess potassium out of the blood.”
The rest of us may face a higher risk of stomach discomfort. Yawitz mentions that “bananas contain sorbitol,” a type of sugar alcohol that can cause bloating, gas, and diarrhea in large amounts. And then there’s the added fiber and… its side effects to consider. In summary, one banana a day is still a great idea. Eating three in one sitting may not be advisable.
3. Water
Water is an essential nutrient for our bodies, and most of us strive to increase our intake daily. However, there is indeed a healthy limit to how much water we can consume. According to nutritionist Rosemary Trout (USA), drinking too much water can lead to hyponatremia, an electrolyte imbalance that occurs when sodium levels in the body are too low. Trout states that “sodium is crucial for balancing fluids in and out of cells.” Insufficient sodium can result in “dangerous health conditions.”
How much is too much? A 2013 study indicated that the maximum amount of water our bodies can process in an hour is 800-1,000 milliliters. Anything beyond that puts us at risk of hyponatremia.
Just last August, a woman died while on vacation after consuming four bottles of water in just 20 minutes. The cause of death was water intoxication, defined as “when someone drinks too much water in too short a time, upsetting the salt/water balance” in our bodies, said Dr. Blake Froberg, a toxicologist at IU Health in Indiana (USA), in an interview with TODAY.com.
4. Tuna
With high levels of Vitamin B12 and omega-3 fatty acids, tuna is one of the most nutritious fish available. Unfortunately, all these health benefits come with a significant amount of mercury, specifically methylmercury.
“Tuna is a larger fish that eats smaller fish that may also contain this chemical,” Trout shares, explaining that “tuna accumulates methylmercury from the water as well as from smaller fish.” As you might guess, the risks associated with excessive mercury consumption are quite serious. “High-level consumption… over a long period can harm the brain and nervous system,” Altman warns.
Does this mean we should steer clear of canned tuna and sushi forever? Not necessarily. The key is moderation. Altman notes that, according to the U.S. Food and Drug Administration (FDA), “albacore/white tuna and yellowfin tuna should only be consumed once a week.” For the rest of the time, we should stick to seafood “with lower mercury levels,” such as shrimp or salmon.
