2023-10-24 08:47:58
It is important to eat healthy foods in moderation
Entered 2023.10.23 14:20 Views 5,960 Entered 2023.10.23 14:20 Modified 2023.10.23 13:19 Views 5,960
Even if it is a healthy food, it is important to eat the right amount and not to overdo it. Eating certain foods too often or for a long period of time can actually be bad for your health. [사진=게티이미지뱅크]One of the things that cannot be left out when talking about healthy habits is eating habits. However, no matter how healthy a food is, it is important to eat the right amount and not to overdo it. This is because eating certain foods too often or for a long period of time can actually be bad for your health. Everyday Health, an American health information media outlet, introduced foods that are good for your health, but can actually be bad if consumed in excess, and why.
1. Cruciferous vegetables
Eating a variety of vegetables is good for your body. In particular, cruciferous vegetables such as kale, broccoli, Brussels sprouts, and cabbage are rich in healthy nutrients such as folic acid and vitamin K. However, because of its high soluble fiber content, eating too much can cause gas and stomach discomfort.
Additionally, research has shown that cruciferous vegetables interfere with the thyroid’s ability to use iodine, which can be problematic for people with iodine deficiency if consumed in excess. Iodine helps the body make thyroid hormones and is involved in bone and brain development during pregnancy and infancy.
People taking anticoagulants such as Coumadin (warfarin) should monitor their intake and consult a doctor first if they want to increase or suddenly reduce the amount they take. This is because vitamin K can affect the effectiveness of medications.
2. Foods high in healthy fats
These include avocados, nuts, and olive oil. According to the American Heart Association, these foods are rich in unsaturated fats, which may help improve cholesterol and reduce the risk of heart disease.
Foods containing these healthy fats are good for your body if eaten in moderation, but they are high in calories. For example, according to data from the U.S. Department of Agriculture, one avocado has about 322 calories and one cup of whole almonds has 828 calories. Additionally, in the case of various brands of commercial nuts sold in packages, salt is often sprinkled or oil is used. Eating too much can cause high blood pressure and increase the risk of heart disease.
3. Lemon water
Lemon water is low in calories and sugar. However, because lemons are acidic, they can damage tooth enamel and make you more prone to cavities. Drinking too much can cause your teeth to become sensitive. For the same reason, the American Dental Association recommends avoiding acidic fruits such as oranges, limes, and tomatoes, as well as acidic drinks such as lemonade and orange juice.
Use a straw when drinking lemon water or other acidic drinks, and rinse your mouth with water after drinking. It may help alleviate side effects.
4. Flavored yogurt
Yogurt is a nutritious and easy snack, but some products contain high amounts of added sugar. For example, a container of low-fat peach yogurt typically contains 10 grams of added sugar. The American Heart Association recommends sugar intake of 25 g or less per day for women and 36 g or less per day for men.
A better choice is to eat plain low-fat yogurt with nutritious toppings such as fruits or nuts rather than flavored yogurt.
5. Instant oatmeal
Oats contain fiber, magnesium, and zinc that are beneficial to our body. However, many brands of instant oatmeal contain sugar. I recommend making overnight oatmeal at home rather than instant oatmeal. Overnight oatmeal is a food made by mixing oatmeal with nuts, fruits, peanut butter, etc., adding milk or almond milk, storing it in the refrigerator, and eating the mixture a day later.
6. Fish containing mercury
Fish is an excellent source of protein, vitamin B12, zinc, iodine, and omega-3 fatty acids. An analysis of 20 studies found that eating 2 ounces (56.7 g) of fatty fish once or twice a week reduced the risk of death from heart disease by 36%. However, excessive consumption of certain types of fish may increase the risk of mercury poisoning.
According to the U.S. Food and Drug Administration, the types with the lowest mercury content include catfish, halibut, cod, salmon, scallops, squid, and tilapia. Light canned tuna is also a good choice. It contains less mercury than white albacore tuna. It is okay to eat about 4 ounces (about 113 g) of this type of fish 2 to 3 times a week. Additionally, the U.S. Food and Drug Administration recommends eating no more than 4 ounces of fish with moderate mercury content, such as bluefish, sea bass, monkfish, and halibut, once a week. Sharks, marlin, bigeye tuna, tilefish, and swordfish are among the species with the highest mercury content.
7. Foods high in fiber
According to the U.S. Department of Agriculture’s Dietary Guidelines for Americans, adequate fiber intake reduces the risk of coronary heart disease. Foods high in fiber include chia seeds, berries, black beans, baked beans, and lentils.
However, there are some things to be careful about when consuming it. According to the Mayo Clinic, eating too much high-fiber food in a short period of time can cause symptoms such as constipation, gas, and bloating. To prevent this, slowly increase the amount of fiber you consume and drink plenty of water.
8. Dark chocolate
Dark chocolate is rich in antioxidants, but keep in mind that it can increase your calorie intake. Approximately 30 grams of 90-gram dark chocolate containing 70-85% cacao contains approximately 170 calories. If you are trying to lose or maintain weight, we recommend eating less than this.
9. Foods rich in beta-carotene
Carrots, melons, and sweet potatoes are high in beta-carotene. Beta-carotene is an antioxidant that boosts immunity and lowers the risk of heart disease and cancer, and is also good for vision and eye health.
Foods high in beta-carotene contain a pigment that can turn your skin yellow or orange. This phenomenon of pigmentation on the skin due to an increase in beta-carotene in the blood is called carotenemia.
According to one case study, pigmentation usually occurs in areas with thicker skin, such as the palms of the hands and soles of the feet. It can occur when you consume excessively long-term intake of foods rich in beta-carotene, and can occur when you consume more than 30 mg per day. One carrot contains about 4 mg of beta-carotene. Studies have shown that these symptoms are unlikely to have serious consequences. However, people suffering from diabetes, anorexia, liver disease, kidney disease, etc. need to suspect that pigmentation is caused by another cause.
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