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Malnutrition is a condition that results from eating a diet in which one or more nutrients are not enough or are too much. It can be caused by a lack of food, an unhealthy diet, or problems with digestion. Malnutrition can lead to health problems such as stunted growth, anaemia, and blindness. It can also increase the risk of infections and diseases.
A balanced diet that includes meals from all food groups is the ideal solution to nutritional imbalances. Junk foods, such as orange chicken, should be avoided because calories in orange chicken contain little nutrition.
There are two main types of malnutrition: undernutrition and overnutrition. Undernutrition is caused by a lack of nutrients, while overnutrition is caused by consuming too many nutrients.
Nutritional deficiencies that can be dangerous to your health
- Iron: Iron may be found in foods in two forms: heme and non-heme iron. Heme iron is well absorbed and accounts for 40% of the iron content in meat, poultry, and fish.
Non-heme iron accounts for 60% of the iron concentration in animal tissue, and iron is essential for the formation of haemoglobin, a protein found in red blood cells that transports oxygen throughout the body.
Anemia caused by iron deficiency can induce fatigue, shortness of breath, and pale complexion. It may also cause pregnancy issues such as premature birth and low birth weight.
- Vitamin D: Vitamin D aids in the absorption of calcium. It is present in foods and can also be manufactured by the body when skin is exposed to sunshine. Vitamin D insufficiency causes rickets in infants and osteomalacia in adults, both of which are bone diseases that weaken bones.
- Vitamin A: Vitamin A is important for vision, immunity, and growth. It can be found in foods such as liver, carrots, and sweet potatoes. Vitamin A deficiency can cause night blindness and other vision problems. It can also lead to a weakened immune system, which can increase the risk of infections.
- Folate: Folate is a B vitamin that is important for cell growth and the prevention of birth defects. It can be found in leafy green vegetables, legumes, and nuts. Folate deficiency can cause anaemia and problems with neural tube development during pregnancy.
- Vitamin C: Vitamin C is important for the healing of wounds and the maintenance of healthy bones and teeth. It can be found in citrus fruits, tomatoes, and potatoes. Vitamin C deficiency can cause scurvy, a disease that causes bleeding gums and bruises.
- Vitamin B12: Vitamin B12 is important for the production of red blood cells and the maintenance of a healthy nervous system. It can be found in animal products such as meat, poultry, fish, and eggs. Anaemia and nervous system damage can result from a lack of vitamin B12.
- Zinc: Zinc is involved in many biochemical reactions, including the synthesis of DNA and proteins. It can be found in meat, poultry, seafood, beans, and nuts. Zinc deficiency can cause growth retardation, skin problems, and impaired immunity.
- Iodine: Iodine is required for thyroid hormone synthesis.. It can be found in seafood, iodized salt, and dairy products. Iodine deficiency can cause goitre, a condition in which the thyroid gland enlarges. It can also lead to cretinism, a condition that causes mental retardation and physical deformities.
Overnutrition is a condition that results from consuming too many nutrients.Obesity, type 2 diabetes, and heart disease can all result from it. Overnutrition can also cause problems such as joint pain and infertility.
When it comes to nutrition, it is important to get the right balance of nutrients. Eating too much or too little of certain nutrients can be dangerous to your health.
If you think you may be at risk for malnutrition, talk to your doctor. They can help you determine if you need to change your diet or take supplements.
How can you overcome these deficiencies?
Overcoming nutritional deficiencies can come only from a change in diet. Eating a variety of foods from all the food groups is the best way to get the nutrients you need. Some people may need to take supplements if they are not able to get enough of certain nutrients from their diet. Some nutrient-rich foods are given below:
- Iron: red meat, poultry, fish, beans, lentils, spinach, tofu, fortified breakfast cereals
- Vitamin D: fatty fish such as salmon, tuna, and mackerel; fortified milk, yogurt, and orange juice; eggs; mushrooms
- Vitamin A: liver, carrots, sweet potatoes, kale, spinach, turnip greens, collard greens, cantaloupe
- Folate: leafy green vegetables, legumes, nuts
- Vitamin C: citrus fruits, tomatoes, potatoes
- Vitamin B12: animal products such as meat, poultry, fish, eggs
- Zinc: meat, poultry, seafood, beans, nuts
- Iodine: seafood, iodized salt, dairy products
Wrapping up…
If you think you may be deficient in certain nutrients, talk to your doctor or a registered dietitian. They can help you determine if you need to change your diet or take supplements.
The significance of a healthy, well-balanced diet cannot be overstated. Eating a variety of nutrient-rich foods is the best way to get the nutrients you need. A healthy diet can help prevent many diseases and disorders, including nutritional deficiencies.
Overindulgence in foods like Chicken Sausage Spinach Gruyere is not good for your health because calories in Sausage Spinach Gruyere Chicken come from a bad fat source and has a little nutritional benefit for your body So if you’re wondering how to overcome nutritional deficiencies, the answer is a healthy diet.
