Excess is (almost) never good even when it comes to food. Healthy food is important for the health of our body and can cause some problems if consumed in excess, said Dr. Manuela Pastore, Nutritionist at Humanitas, in an interview with Corriere della Sera.


Spinach, chard and beet: oxalate

Spinach, Swiss chard and beets contain oxalates, compounds that, combined with calcium can lead to kidney stones.

Oxalate is also in present in kiwi, cocoa, rhubarb, whole grains, black tea and berries. Therefore, those who suffer from kidney stones should not exceed the recommended consumption of these types of food.


Predatory fish and seafood: methylmercury

Swordfish, tuna, shark, blue shark, dogfish, marlin and pike, and seafood, may contain methylmercury, an organic compound in the environment. The recommendations of the Ministry of Health advise children, women of childbearing age, pregnant and lactating women to consume a maximum of one serving of 100g per week of these fish, and not more than two servings of tuna.

Green light – even several times a week, it is good to eat- a small, less contaminated fish such as sardines, mackerel, sea bass, sea bream, sole, trout, mullet, salmon and freshwater fish like perch and whitefish.


Fruit, attention to calories

Almonds, walnuts and hazelnuts are highly caloric, just take into account that 100 grams of walnuts contain 689 Kcal. Although dry fruit is a source of minerals, antioxidants and vegetable fat, they are rich in calories and high in fiber; so it is necessary to pay attention, particularly if you are overweight or suffer from irritable bowel syndrome. It is advisable not to exceed 15 grams per day.


Vegetables, greens and abdominal bloating

Leafy vegetables and greens should be consumed in moderation, as they tend to accumulate air in the stomach. In addition, avocado can cause flatulence, bloating or diarrhea. Vegetables, cabbage, turnips, cauliflower, artichokes, thistles, nuts and dry fruit are the main causes of swelling.

It is good to chew slowly and carefully to ease the work of the stomach and intestine, therefore preventing the risk of swelling. This disorder is also associated with the consumption of carbonated drinks, chewing gum, sweets and other edible sweeteners besides the consumption of alcohol derived from sugar such as sorbitol, mannitol and xylitol.


Water requirements

LARN (National Recommended Energy and Nutrient Intake Levels) determines that the daily water requirement is 2 liters for women, 2 liters and a half for men. Adequate water consumption can be calculated by multiplying your weight by 30 milliliters.

Drinking excess water can affect the balance of minerals in the body, with the risk of reducing the concentration of mineral salt.

Excessive water consumption can be harmful to the kidneys, especially if the water being consumedĀ is dense, that is, rich in calcium and magnesium salts which may promote the combination with oxalates.