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Guide to the Proper Consumption of Healthy Foods

 We all want to incorporate as many healthy foods in our diet as possible, but sometimes we aren’t sure what the right dose is. Although there are foods that are considered healthy due to the many nutritional benefits they provide us, excess consumption and incorrect dosage can also turn a good thing bad. The following list includes 10 products that are known for their health benefits, along with tips that will help you continue to enjoy their benefits and taste wisely.

healthy foods

1. Tomatoes

Lycopene, the red pigment in tomatoes, is an antioxidant with many breakthrough benefits. It helps to reduce the risk of various types of cancer, contributes to the protection of the heart and blood vessels, reduces cholesterol in the body, maintains eye and skin health and more. However, excess consumption of tomatoes stimulates the lining of the esophagus and may cause reflux, which is the rise of acids from the lining of the stomach to the esophagus. In addition, tomatoes contain a toxic alkaloid called solanine, and excess consumption may lead to abdominal pain, nausea, headaches and other symptoms that characterize poisoning.

How to correctly consume the product 

People who don’t suffer from reflux or joint or joint problems can eat 3-4 tomatoes a day or drink one and a half cups of tomato juice. At the same time, it is recommended to incorporate cherry tomatoes, which contain less solanine, and therefore may cause fewer side effects.

2. Omega 3 and fish oil

Omega-3 fatty acids have many benefits that help maintain our health. These acids fight inflammation in the body, play an important role in the development of cells, reduce the risks of heart disease and more. Since most diets are low in omega-3, omega-3 dietary supplements, such as fish-derived supplements, are gaining popularity. However, studies have shown that excess omega-3 consumption may be harmful, especially for people who a prone to bleeding or taking blood thinners. In addition, consuming high amounts of fish oil may cause an excess in vitamin A which may have toxic effects especially for children and pregnant women.

How to correctly consume the product 

Omega 3 fatty acids are essential for good health, but to avoid damage it is recommended to consume 1-6 grams of it daily and no more.healthy foods

3. Nutmeg

Nutmeg is as a spice with a unique taste, often used in cakes, sauces, soups and desserts, and in low doses provides a sweet and delicate taste for meals. Some of its benefits are also used to treat gastrointestinal problems, relieve joint pain, release muscle muscles and stimulate blood flow. However, nutmeg contains a compound called myricetin, which in excess may lead to nausea, dizziness, pain, and arrhythmias. 

How to correctly consume the product 

Although nutmeg has many advantages, it is not recommended to consume more than 10 grams of nutmeg at a time, as higher doses have been shown to cause symptoms of poisoning.

4. Coffee

Coffee is a delicious and tasty beverage, which in several studies has been associated with many health benefits, including reduced risk of liver disease, type 2 diabetes, Parkinson's disease, and other degenerative diseases. However, an excessive amount of coffee may cause some damage. Canadian researchers have found that excess coffee may lead to changes in the nervous system, insomnia, abdominal pain, palpitations, and muscle tremors.

How to correctly consume the product 

Because caffeine has a different effect on different people, some of us can drink a lot of coffee while others may experience symptoms even after small amounts of caffeine. The guiding rule, in this case, is consumption of up to 400 milligrams of coffee per day, i.e. no more than 4 cups.healthy foods

5. Cruciferous vegetables

Cruciferous vegetables are the name for the family of vegetable which includes broccoli, cabbage, Brussels sprouts, kale, and other green vegetables. These vegetables are a great source of protein, fiber, and vitamins, and may also help decrease the risk of cancer, atherosclerosis and heart disease. Their great advantages have given many of us reason to incorporate them into our daily veggie intake, both in salads and as bases for green shakes or fresh vegetable juices. However, they contain a compound of ingredients called thiocyanates that can interfere with the body's ability to absorb iodine. This problem may contribute to the under-activity of the thyroid, which is characterized by an enlarged thyroid, weight gain, dry skin, digestive problems and more.

How to correctly consume the product 

Cruciferous vegetables are healthy and nutritious, but in order to enjoy their benefits, the recommendation is to consume between 1 and 2 servings per day. For people with a thyroid problem, consult a doctor about the recommended amount.

6. Cinnamon

Cinnamon is a flavor-rich antioxidant and has been shown to have anti-inflammatory properties, help maintain low blood sugar levels, reduce the risk of heart disease, and protect against diabetes and degenerative diseases. However, cinnamon contains high amounts of a compound called coumarin, which can be harmful in large doses, and according to studies may lead to toxicity in the liver and other diseases.

How to correctly consume the product 

It is important to know that there are two main types of cinnamon, which have different coumarin: Cassia cinnamon, also known as plain cinnamon, and Ceylon cinnamon which contains less of the compound. Since the recommended daily intake of coumarin is 0.1 milligrams per kilogram of body weight, it is recommended to swap plain cinnamon for Ceylon cinnamon and consume no more than 5 grams (one teaspoon) per day. If you rarely consume cinnamon, eating more than one teaspoon occasionally is not a problem. But its best not to overdo it.healthy foods


 7. Liver

Liver is among the healthiest and most nutritious parts of beef since it is very rich in many essential nutrients such as iron, B12, vitamin A, and copper. However, studies have shown that the large amount of copper and vitamin A can cause problems when consumed in excessive quantities. 100 grams of beef liver contains more than 6 times the recommended dietary intake of vitamin A and 7 times the amount of copper, and because vitamin A is stored in our body, it can cause symptoms of toxicity, including vision problems, bone pain and increased risk of fractures, nausea, and vomiting. 

How to correctly consume the product 

Although the liver is very healthy and nutritious, it is very important not to consume it on a daily basis. A nice portion once a week will provide you with adequate access to all of its nutritional benefits.

8. Egg whites

Eggs are highly nutritional. In one egg you can find all 9 protein acids, which protect eye health, fight off heart disease, and increase good cholesterol. Protein is a very important food group, but people who consume eggs on a daily basis should pay attention and avoid excessive consumption of egg whites. This is because many animal proteins cause the body to produce growth hormones that promote aging and increase the risk of cancer, especially breast cancer. Egg whites are also problematic for people who suffer from various diseases, including fatty liver, arthritis, kidney failure and more.

How to correctly consume the product 

For those who don’t suffer from ailments, you can consume up to 5 eggs per week. People who need larger amounts of protein such as vegetarians, children, athletes, and other special groups may do so with the advice of a dietician or a doctor. At the same time, for those suffering from problems such as diabetes or heart disease, it is important to receive consultation regarding egg white consumption. When calculating how much eggs you’ve eaten don’t forget to consider eggs consumed in other forms such as in cakes, for example. For those who, for certain reasons, can’t eat egg whites, protein can also be obtained from plants such as beans, nuts, seeds, and whole grains.healthy foods

9. Green tea

Green tea is generally considered a healthy and safe drink for people who don’t suffer from medical problems. It helps normal sleep, promotes blood flow in the body, relieves internal inflammation, strengthens the immune system and helps digestion problems. However, the variety of these benefits cause many to treat it almost as a drug, and in doing so, consume it excessively throughout the day. Flavonoids in tea, which are compounds that can be used as antioxidants, can bind iron mainly from plant sources or iron supplements and inhibit its absorption in the body. They may also inhibit the absorption of calcium.

How to correctly consume the product 

Don’t treat green tea as a medicine or a substitute for water, and be sure to drink between 2-3 cups a day and no more. In addition, to maximize the absorption of iron from a meal or iron supplements, it is recommended to avoid drinking the tea together with food. Also, since green tea stimulates metabolism, it is not advisable to drink it on an empty stomach. This restriction on the amount of tea is especially important for people with iron deficiency, anemia, or osteoporosis.

10. Quinoa

Quinoa is a very popular and healthy food that serves as a good source of protein, contains magnesium, minerals, and vitamins, and a large amount of lysine, an amino acid that is responsible for repairing tissues in the body. However, excess fiber consumption may lead to contractions and reduce the body's ability to absorb nutrients. Although most foods rich in fiber can lead to these problems, quinoa digestion is the most difficult and problematic for the body.

How to correctly consume the product 

To avoid cramping that may lead to unpleasant digestive problems and constipation, it is important to drink enough water when consuming quinoa. In addition, it is also important to pay attention to portion size, because quinoa contains a significant number of calories even though many consider it a diet food. The recommended amount is half a cup and no more.

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