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Title : 7 "toxins" in foods that are actually Relative
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7 "toxins" in foods that are actually Relative

You may have heard claims that some common foods or ingredients are "toxic".

Fortunately, most of these claims are not supported by the science.

However, there are some that can be harmful, especially when consumed in large quantities.

Here is a list of 7 "toxins" in foods that are really worrying.

1. refined vegetable and seed oils

refined vegetable seeds and oils include corn, sunflower, safflower, soybean and cotton seed oils.

ago

years, people are urged replace saturated fats vegetable oils to reduce your cholesterol and help prevent heart disease.

However, a lot of evidence suggests that these oils actually cause harm when consumed in excess ( 1 ).

Vegetable oils are highly refined products essential nutrients. In this respect, they are "empty" calories.

They are rich in omega-6 polyunsaturated fats, which contain multiple double bonds that are prone to damage and rancidity when light or air is exposed.

These oils are particularly high in omega-6 fatty acids linoleic acid . While you do need a bit of linoleic acid, most people today are eating more than they need.

On the other hand, most people do not consume enough omega-3 polyunsaturated fatty acids to maintain a proper balance between these fats.

Indeed, it is estimated that the average person consumes up to 16 times more omega-6 and omega-3 fats, although ideal ratio may be between 1: 1 and 3: 1 ( 2 ).

The high intake of linoleic acid can increase inflammation, which can damage Endothelial cells encases the arteries and increase the risk of heart disease ( 3 4 5 ).

In addition, animal studies suggest that it may promote the spread of breast cancer from cells of other tissues, including the lungs ( 6 7 ) .

Observational studies have found that women with the highest intake of omega-6 and lower consumption of omega-3 had a 87-92% increased risk of breast cancer than those with an intake more balanced ( 8 9 ).

What is more, cooking with vegetable oils is even worse than its use at room temperature. When they are heated, they release harmful compounds that can further increase the risk of heart disease, cancer and inflammatory diseases ( 10 11 ).

Although the evidence is mixed with vegetable oil, many controlled trials suggest that they are harmful.

Conclusion: Transformed plant and seed oils contain omega-6. Most people are eating too much of these fats because they can lead to various health problems.

2. BPA

Bisphenol-A (BPA) is a chemical found in plastic packaging of many foods and beverages common .

The main sources of food are bottled water , packaged foods and canned goods, such as fish, chicken Jewish and vegetables .

Studies have shown that BPA can leech of these containers and food or drink ( 12 ).

Researchers have reported that food sources make the greatest contribution to the levels of BPA in the body, which can be determined by measuring BPA in urine ( 13 ) .

One study found BPA in 63 of 105 samples of food, including fresh turkey and canned infant formula ( 14 ).

BPA is thought to mimic estrogen by binding to receptor sites for the hormone. This can alter the normal function ( 12 ).

The recommended daily limit for BPA is 23 mcg / lb (50 mcg / kg) of body weight. However, 40 independent studies have reported that the negative effects occurred at levels below this limit in animals ( 15 ).

What is more, while the 11 studies funded by industry found that BPA had no effect, more than 100 independent studies have found that is harmful ( 15 ).

Studies in pregnant animals have shown that exposure to BPA leads to problems with reproduction and increases the future risk of breast and prostate cancer in a developing fetus ( 16 17 , 18 , 19 ).

Some observational studies have also found that high levels of BPA are associated with infertility, insulin resistance, type 2 diabetes and obesity ( 20 21 , 22 , 23 ).

The results of a study suggest a connection between high levels of BPA and polycystic ovary syndrome (PCOS). PCOS is a disorder of insulin resistance is characterized by high levels of androgens, such as testosterone ( 24 ).

Research has also linked high levels of BPA for the production of altered thyroid hormone function. This is attributed to binding to thyroid hormone receptors chemistry, which is similar to their interaction with estrogen receptors ( 25 , 26 ).

You can reduce your exposure to BPA by finding bottles and BPA free containers and by eating whole foods, unprocessed mostly.

In one study, families who replaced packaged foods with fresh foods for 3 days experienced a 66% reduction in the levels of BPA in urine, on average ( 27 ).

You can read more about BPA here: What is BPA and why it is bad for you

[? Conclusion: BPA is a chemical commonly found in plastic and canned goods. It can increase the risk of infertility, insulin resistance and disease.

3. Trans fats

Trans fats are the least healthy fats you can eat.

are created by pumping hydrogen into unsaturated oils in order to turn them into solid fats.

Your body does not recognize and process the trans fat in the same way as naturally occurring fats.

is not surprising that eating them can lead to a number of serious health problems ( 28 ).

animal and observational studies have repeatedly shown that consumption of trans fats causes inflammation and the negative effects on heart health ( 29 30 , 31 ).

Researchers analyzed data from 730 women found that inflammatory markers were higher in those who ate the most trans fats, including levels of 73% over PCR , which is a strong risk factor for heart disease ( 31 ).

The controlled human studies have confirmed that trans fats increase inflammation, which has profound negative effects on heart health. This includes altering the ability of the arteries to dilate and prevent the blood ( 32 , 33 , 34 , 35 ) correctly.

In a study that examined the effects of various different fats in healthy men, only trans fat increases a marker known as E-selectin , activated with other markers of inflammation and causes damage the cells lining blood vessels ( 35 ).

In addition to heart disease, chronic inflammation is at the root of many other serious diseases such as insulin resistance, type 2 diabetes and obesity ( 36 37 , 38 , 39 ).

The available evidence supports avoid trans fats as much as possible and using healthier fats instead.

Conclusion :. Many studies have found that trans fats are highly inflammatory and increase the risk of heart disease and other conditions

4. Polycyclic aromatic hydrocarbons (PAH)

red meat is a great source of protein iron and several other important nutrients.

However, it can release toxic byproducts called polycyclic aromatic hydrocarbons (PAH) during certain cooking methods.

When meat grilled or smoked at high temperatures, fat droplets in the hot cooking surfaces, producing volatile PAHs that can seep into the meat. Incomplete combustion of charcoal can also cause PAHs to form ( 40 ).

Researchers have found that PAHs are toxic and are capable of causing cancer ( 41 42 ).

PAHs have been linked to an increased risk of breast and prostate cancer in many observational studies, although genes also play a role ( 43 44 , 45 , 46 , 47 ).

In addition, researchers have reported that high intake of grilled meats PAH may increase the risk of kidney cancer. Again, this seems to be partly depends on genetics as well as additional risk factors, such as smoking ( 48 49 ).

The strongest association appears to be between grilled meats and digestive tract cancers, especially colon cancer ( 50 51 ).

Importantly, this connection with colon cancer has only been seen in red meat, such as beef pork , lamb beef. Poultry, such as chickens, seem to have either a neutral or protective effect on the risk of colon cancer ( 52 53 54 ) .

One study found that when calcium was added to diets rich in cured meat, markers of cancer-causing compounds decreased in both human and animal feces ( 55 ).

Although it is better to use other cooking methods can reduce PAH in up to 41-89% when the grill, minimizing smoke and rapid elimination of fat ( 42 ).

Conclusion :. Grilled or red meat smoking causes PAHs, which have been linked to an increased risk of developing several types of cancer, especially colon cancer

5. coumarin in cassia cinnamon

Canela can provide health benefits, including blood sugar low and cholesterol levels reduced in people with type 2 diabetes ( 56 ).

However, cinnamon also contains a compound called coumarin , which is toxic when consumed in excess.

Two of the most common types of cinnamon are cassia and Ceylon .

Ceylon Cinnamon comes from the inner bark of a tree in Sri Lanka known as Cinnamomum zeylanicum . It is sometimes referred to as "true cinnamon."

cassia cinnamon comes from the bark of a tree known as Cinnamomum cassia growing in China. It is less expensive than Ceylon cinnamon and represents about 90% of cinnamon imported into the US and Europe ( 57 ).

Cassia cinnamon contains much higher levels of coumarin, which is linked to an increased risk of cancer and liver damage at high doses ( 57 58 ).

The safety limit for coumarin in food is 0.9 mg / lb (2 mg / kg) ( 59 ).

However, an investigation found goods and cereals baked cinnamon containing an average of 4 mg / lb (9 mg / kg) of food, and a type of cinnamon cookies containing a huge 40 mg / lb (88 mg / kg) ( 59 ).

What is more, it is impossible to know the amount of coumarin is actually in a certain amount of cinnamon without testing.

German researchers analyzed 47 different cassia cinnamon powders found that coumarin content varied dramatically between samples ( 60 ).

The tolerable daily intake (TDI) of coumarin is set at 0.45 mg / lb (1 mg / kg) of body weight and was based on animal studies of liver toxicity.

However, coumarin studies in humans have found that certain people may be vulnerable to liver damage in doses even lower ( 58 ).

While Ceylon cinnamon contains much less coumarin than cassia cinnamon and can freely consume, which is not as widely available. Most of cinnamon in supermarkets is the variety of high coumarin Cassia.

That said, most people can safely consume up to 2 grams (0.5-1) cassia cinnamon teaspoon per day. In fact, several studies have used three times this amount no reported adverse effects ( 61 ).

Conclusion :. Cassia cinnamon contains coumarin, which can increase the risk of liver damage or cancer if consumed in excess

6. The added sugar

sugar and high fructose corn syrup are often referred to as "empty calories."

However, harmful effects sugar way to go beyond.

Sugar is high in fructose , and excess fructose intake has been linked to many serious diseases, such as obesity, type 2 diabetes, metabolic syndrome and disease fatty liver ( 62 , 63 , 64 , 65 , 66 , 67 ).

Excess sugar is also linked to breast and colon cancer. This may be due to its effect on blood sugar levels and insulin, which can promote tumor growth ( 68 69 ).

In an observational study of more than 35,000 women found that those with the highest intake of sugar had twice the risk of developing colon cancer than those who consumed low sugar diets ( 70 ).

While small amounts of sugar are harmless to most people, some people are not able to stop after a small amount. In fact, they can be driven to consume sugar in the same way that addicts are forced to drink alcohol or take drugs.

Some investigators have attributed this to the ability of the sugar to the release of dopamine, a neurotransmitter in the brain that stimulates reward pathways ( 71 , 72 , 73 ).

Conclusion :. A high intake of added sugars may increase the risk of several diseases, including obesity, heart disease, type 2 diabetes and cancer

7. Mercury in fish

most types of fish are very healthy .

However, some varieties contain high levels of mercury, a known toxin.

seafood consumption is the largest contributor to the accumulation of mercury in humans.

This is the result of chemistry is making its way into the food chain in the sea ( 74 ).

Plants growing in waters contaminated with mercury are eaten by small fish, which are then eaten by larger fish. Over time, mercury accumulates in the bodies of larger fish, which ultimately are consumed by humans.

In the US and Europe, determining how much mercury people get from fish is difficult. This is due to the mercury content of broad scope of different fish ( 75 ).

Mercury is a neurotoxin, which means it can damage the brain and nerves. Pregnant women are at particularly high risk because mercury can affect fetal brain development and the nervous system ( 76 77 ).

A 2,014 analysis found that in several countries, mercury levels in hair and blood of women and children were significantly higher than the World Health Organization recommended, especially in coastal communities and near mines ( 78 ).

Another study found that the amount of mercury varies greatly between different brands and types of canned tuna. It was found that 55% of the samples were more than 0.5 ppm (parts per million) of the EPA safety limit ( 79 ).

Some fish, such as mackerel and swordfish, are extremely high in mercury and should be avoided. However, eating other fish it is being advised because they have many health benefits ( 80 ).

To limit exposure to mercury, choose seafood from the "lower mercury" in here category. Fortunately, the category of low mercury content include most fish highest in omega-3, such as salmon , herring, sardines and anchovies.

The benefits of consumption of these omega-3 fatty acids rich fish far outweigh the negative effects of small amounts of mercury.

Conclusion: Some fish contain high levels of mercury. However, the health benefits of consumption of low mercury fish far outweigh the risks.

Take Home Message

Many claims about the harmful effects of food "toxins" are not supported by the science.

However, there are several that can actually be harmful, especially in large quantities.

said, minimizing exposure to these chemicals and harmful ingredients is incredibly easy.

simply limit the use of these products and stick to all, single-ingredient foods as much as possible.

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