You add them to smoothies, sprinkle them on porridge and feel confident that you are taking care of your health.
But what if these trendy foods are silently ruining your liver?
Scientists and nutritionists are sounding the alarm: three popular superfoods are more dangerous than they seem. Check if they are in your diet!
Green Tea Powder: Antioxidants or Toxins?
Green tea is praised for its antioxidants, which boost metabolism and protect against aging. However, concentrated powder (matcha, extracts in capsules) contains high doses of catechins.
What's the risk? A study published in the journal Food and Chemical Toxicology (2023) found that excess catechins, especially EGCG, can cause hepatotoxicity. Symptoms include nausea, jaundice, and elevated liver enzymes.
Safe dose: no more than 300-400 mg of EGCG per day (about 2-3 cups of natural tea). Powdered supplements often exceed this dose by 5-10 times.
What to do:
- Avoid green tea extract supplements.
- Choose loose leaf tea instead of powdered tea.
Turmeric: The Golden Spice with a Dark Side
Curcumin, the active ingredient in turmeric, has anti-inflammatory properties. But in the pursuit of "health," many people abuse the spice and additives.
What's the risk? According to the WHO, turmeric may contain lead and other heavy metals from contaminated soil. In addition, high doses of curcumin (over 12 grams per day) overload the liver, disrupting bile production. In 2022, the FDA recorded 15 cases of acute hepatitis due to turmeric supplements.
What to do:
- Do not take turmeric capsules without your doctor's supervision.
- Add no more than 1 teaspoon to food per day. Black pepper enhances the absorption of curcumin, reducing the required dose.
Goji Berries: A Hidden Threat to the Liver
They are advertised as a source of vitamins and an "elixir of youth." However, goji berries can be dangerous if consumed incorrectly.
What's the risk? A 2021 study in the Journal of Agricultural and Food Chemistry found that dried berries often contain higher levels of pesticides and preservatives (such as sulfites). They accumulate in the liver, causing inflammation.
In addition, goji berries enhance the effect of anticoagulants and diabetes medications, increasing the load on the organ.
What to do:
- Buy only organic berries labeled "sulfite-free."
- Do not eat more than 30 g per day.
How to protect your liver?
Even healthy foods are dangerous in excess. Follow the rules:
Dosage: Superfoods are not a panacea. Follow the daily norms.
Quality: Choose certified products. Avoid cheap analogues.
Consult a doctor: before taking dietary supplements, check the condition of your liver.
Conclusion
Green tea, turmeric and goji berries can be beneficial, but they turn into poison if used incorrectly. Don't blindly believe marketing - check the composition, dosage and origin of products. Your health is more important than trends!
News materials should not be equated with a doctor's prescription. Consult a specialist before making a decision.
Author: Dmitry Bobrov
