Poor immunity, fatigue, "hidden hunger" is causing trouble! Nutritionist: Lack of two major nutrients may put you at high risk

Do you often feel tired, have poor resistance, or even have wounds that are difficult to heal? Be careful, it may be "hidden hunger" that is knocking on your door! Nutritionists remind that people who lack these two nutrients may be at high risk of "hidden hunger". Paying attention to these three principles will help avoid the threat of "hidden hunger"!

When talking about malnutrition, I believe most people think of people who are thin and frail. In fact, in addition to insufficient intake of calories and nutrients, health is also affected by unbalanced nutrition, which is also called malnutrition. "Hidden hunger" is a condition in which one does not feel hungry and appears to have taken in enough nutrients, but is actually lacking in certain nutrients. For example, an obese person may also have nutritional deficiencies, such as iron deficiency.

What is hidden hunger? Lack of two major nutrients may put people at high risk

Nutritionist Li Wanping said that hidden hunger, also known as micronutrient deficiency, refers to the state of lacking two major types of nutrients essential to the human body: vitamins and minerals. Unlike the three macronutrients carbohydrates, proteins, and fats, vitamins and minerals are called micronutrients because they only need to be consumed in small amounts. The most commonly deficient nutrients include vitamin A, iron, zinc, iodine and folic acid, while others like B complex or B12 are also common.

For example, many starch lovers often suffer from anemia due to insufficient protein and iron intake. People who are addicted to sweets and drinks are prone to seborrheic dermatitis or poor skin conditions such as mouth sores and angular cheilitis. People who only love meat but eat little fruit will also suffer from bleeding gums due to lack of vitamin C. When the body is in a state of hidden hunger for a long time, it cannot function properly, resist diseases, and it will also hinder the growth and development of children.

By eating fruits such as kiwi, orange, banana, guava, etc., you can get a variety of nutrients in just one serving.

Three principles to avoid hidden hunger

Nutritionist Li Wanping said that bad eating habits are the main cause of micronutrient deficiency, so to prevent hidden hunger, we should pay attention to the following aspects:

1. Diverse diet:

Maintaining a diverse diet is considered one of the most effective ways to avoid hidden hunger, which means a balanced intake of six major food groups, including whole grains and roots, beans, fish, meat, eggs, vegetables, fruits, dairy products, nuts and oils.

2. Choose high-nutrient-density foods:

Generally, foods with low nutrient density provide the body with calories but lack other important nutrients, such as overly refined foods, high-fat and high-sugar snacks, etc. Therefore, it is recommended to eat more unprocessed natural ingredients on a daily basis; read the nutritional information on the label carefully when purchasing food, and choose more nutritious items with the same calories. For example, instead of just drinking beverages, it is better to eat red bean soup and B group food, because the former can only replenish sugar but cannot help metabolism; or eat kiwi, orange, banana, guava and other fruits, just eat one serving to get a variety of nutrients.

3. Additional supplements from nutritious foods:

For certain groups such as pregnant or breastfeeding mothers and the elderly, the need for micronutrients may increase. For example, pregnant mothers need to increase their intake of iron and folic acid. When your daily diet is not enough, you can supplement with nutritional supplements after discussing with a nutritionist or doctor.