Starting the day with a nutrient-packed meal can ward off a host of health issues from fatigue to poor digestion. There are many superfoods that are gaining popularity due to their rich nutritional profile from millets, chia seeds, cinnamon to cruciferous vegetables . Rich in fibre, antioxidants, vitamins, and minerals, these superfoods help enrich your diet with a burst of crucial nutrients. However, not all superfoods suit everyone. It's important to consider individual health conditions and dietary needs before adding them to your meals.

Here are some lesser-known side effects of some extremely popular superfoods:

Chia seeds
One of the most trending superfoods that wellness influencers strongly recommend is chia seed. They acquire a gel-like consistency when they come in contact with water. A natural alternative to Ozempic, they are known to keep you full for longer, and curb unhealthy cravings. Rich in fibre, protein, healthy fats and micronutrients, chia seeds can also help manage cholesterol.

However it isn't suitable for everyone. Too much fibre can be troublesome for some people and cause abdominal pain, constipation, diarrhea, bloating and gas. People with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease should be extra careful as chia seeds can lead to flare ups.

Eating them dry and then having a glass of water can also be problematic. One case study discussed a 39-year-old man who had a dangerous incident with chia seeds when he ate a tablespoon of dry seeds and then drank a glass of water. A 39-year-old man landed in the ER after dry chia seeds expanded in his esophagus and caused a blockage when he drank water afterward.

Millets
One of world's oldest superfoods, millets (foxtail millet, Barnyard millet, and black finger millet) boasts of a variety of nutrients such as protein, fiber, iron, magnesium, calcium, and various vitamins like thiamin, niacin, and folate. Gluten-free and low-calorie, they also help control hunger pangs and are known to decrease triglyceride levels in the body. An amino acid tryptophan lowers appetite and helps in managing weight. The wonderful grains are also known to reduce risk of colon cancer.

However, one shouldn't overdose of millets as too much of it can affect thyroid function due to goitrogens, which hinder iodine absorption and hormone production, potentially leading to goitre. Those with thyroid issues should limit millet consumption.

People with weak digestion should avoid eating too much millets as they can cause bloating, gas or indigestion. Millets are also known to have oxalates, which can contribute to kidney stone formation in sensitive individuals.

Cinnamon

Cinnamon, a spice, that is used both for culinary and medicinal purposes since time immemorial, boasts of antioxidant, antibiotic, and anti-inflammatory properties. It is known to manage diabetes. A review of 18 studies suggests that cinnamon might lower blood sugar.

Cinnamon has two main varieties - cassia and ceylon. Cassia is more commonly available, but ceylon is known to have more health benefits.

While cassia cinnamon is safe to eat in small amounts, having too much of it can be troublesome due to its compound called coumarin.

Research has found that eating too much coumarin may damage liver. One should limit its consumption to 0.1 milligrams (mg) per 1 kilogram (kg) or 2.2 pounds (lb) of body weight. Over-indulging in cinnamon can also lower sugar levels to dangerous levels.

Cinnamon is generally safe in moderation but may interact with medications for diabetes, heart, or liver issues. Excess intake can increase the risk of liver damage or cause blood sugar to drop too low.

Cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are rich in fibre, vitamins C, E, and K, and phytonutrients like glucosinolates. These compounds support detoxification, reduce inflammation, and lower the risk of certain cancers. Most importantly they are heart-friendly, help regulate blood sugar, and support digestion thanks to their high fibre content.

However, due to their high fibre and sulfur content, cruciferous vegetables can cause bloating and gas in some people. They also contain goitrogens, which may interfere with thyroid function in individuals with iodine deficiency or existing thyroid issues when consumed in large quantities. Cooking them well can help reduce these effects.