Health risks associated with excessive consumption of certain foods and supplements

Health experts warn that consuming certain nutrient-dense foods and dietary supplements in excessive amounts can lead to adverse health effects.

Regarding whole foods, soy can absorb cadmium from soil, which may damage kidneys and bones with long-term exposure. Cruciferous vegetables like kale and Brussels sprouts contain goitrogens that can interfere with thyroid function if consumed in large quantities, though cooking can reduce this risk. Tea may contain fluoride that affects the nervous system and bones, while almonds contain phytic acid which can hinder the absorption of iron, zinc, and calcium. Additionally, brown rice may contain inorganic arsenic absorbed from the soil.

Dietitians also caution against the overconsumption of dietary supplements. Excessive intake of fat-soluble vitamins, such as vitamin A, can accumulate in the liver and lead to toxicity. Supplements can also interfere with prescription medications; for example, garlic, ginkgo, and fish oil may affect blood clotting, while calcium and iron can reduce the absorption of levothyroxine. Furthermore, taking multiple supplements simultaneously can disrupt nutrient balance, as certain minerals like calcium and zinc can inhibit the absorption of others.