Foods contain nutrients, the nourishing substances that give your body materials and information it needs to function well. Missing out on important nutrients can have a detrimental effect on metabolic processes occurring in your body. In contrast, getting too much food or food that gives your body wrong signals, such as processed foods, can make you overweight and undernourished at the same time. Furthermore, high consumption of unhealthy foods raises your risk of developing diseases such as diabetes, heart disease and arthritis.
Fragile Immune System
Poor nutrition can cause deficiencies in certain micronutrients that help boost your immunity and insufficient intake of macronutrients and energy. Such nutrient deficiencies can turn off immune responses. Because of the impaired immune system, you are more likely to develop infection and illness, which together can aggravate states of malnutrition by decreasing nutrient absorption, encouraging nutrient loss and changing the metabolism of your body.
Wildly Swinging Blood Sugar Levels
Eating a diet that falls short of vital nutrients can upset the mechanisms that manage your sugar levels, leading to hypoglycemia or hyperglycemia. Hypoglycemia means low blood sugar, whereas hyperglycemia signifies high blood sugar. Lack of nutritious foods and skipping meals can result in hypoglycemia. You may experience hypoglycemic symptoms such as headache, excessive sweating, dizziness, depression, fatigue and blurred vision. On the other hand, eating too much food can cause hyperglycemia. Symptoms of hyperglycemia include excessive thirst, high blood glucose, frequent urination and high sugar levels in the urine.
Unwanted Fat
Obesity is not something that happens overnight -- it develops slowly from poor dietary and lifestyle choices. According to the Harvard School of Public Health, studies in teen and adults showed that regular consumption of fast foods leads to weight gain and obesity. Similarly, evidence suggests that foods such as sugar-sweetened beverages and refined grains multiply the risk of weight gain, obesity and diabetes. The Harvard School of Public Health further says that incorporating whole grains, fruits and vegetables into your diet can help maintain a stable weight. This is because their fiber content slows digestion and helps keep hunger at bay.
Deteriorating Mental Health
According to an article in the April-June 2008 issue of “Indian Journal of Psychiatry,” diets of people suffering from mental disorders -- depression, obsessive-compulsive disorder, schizophrenia and bipolar disorder -- lack critical nutrients such as vitamins, minerals and omega-3 fatty acids. The study further states that making poor food choices might contribute to depression, which is characterized by depressed mood, loss of appetite and increased sadness and anxiety. Deficiencies in neurotransmitters -- brain chemicals that transit information from one neuron to another -- such as gamma-aminobutyric acid, noradrenaline, dopamine and serotonin can lead to depression. People with mental illness usually suffer from deficiencies in common nutrients such as B vitamins, minerals, amino acids and omega-3 fatty acids. These nutrients are precursors to neurotransmitters.
Deficiency Symptoms and Signs | |
---|---|
Symptom or Sign |
Possible Nutritional Deficiency |
General Symptoms and Appearance | |
Fatigue |
Protein-energy, iron, magnesium, potassium, vitamins B1, B12 and other B vitamins and vitamin C |
Loss of appetite |
Zinc |
Pica eating non-nutritive substances |
General malnutrition and possibly iron, calcium, zinc, vitamins B1 – thiamine, B3 – niacin, C and D |
Loss of taste |
Zinc |
Cold intolerance |
Iron |
Pale appearance due to anaemia |
Iron, folate and vitamin B12 |
Carotenoderma – yellow discolouration of the skin noticeable on the face and trunk |
Protein-energy and zinc |
Diffuse hyperpigmentation |
Protein-energy |
Muscle wasting e.g. clothes appear too big, loss of limb musculature |
Protein-energy |
Loss of height and excessive curvature of the spine |
Calcium and vitamin D |
Skin |
|
Itchy skin – pruritus |
Iron |
Dry skin |
Essential Fatty Acids or multiple nutritional deficiencies |
Red scaly skin in light-exposed areas |
Vitamin B3 |
Excessive bruising |
Vitamin C |
Haemorrhage or redness around hair follicles |
Vitamin C |
Bleeding into a joint or other unusual bleeding |
Vitamin C |
Plugging of hair follicles with keratin or coiled hairs |
Vitamin C |
Fine downy hair on torso – lanugo |
Protein-energy. Typical of Persistent anorexia nervosa |
Mouth |
|
Sore tongue |
Iron, vitamin B12, B2, B3 and possibly other B vitamins |
Cracking and peeling of skin on the lips |
Vitamin B2 – riboflavin |
Cracking at the corners of the mouth |
Iron, vitamin B2 – riboflavin possibly other B vitamins |
Recurrent mouth ulcers |
Iron, vitamin B12, folate and possibly other B vitamins |
Enlarged veins under the tongue with micro-haemorrhages |
Vitamin C |
Smooth, shinny and sore tongue: atrophic glossitis |
Iron, vitamin B12 and folate |
Head, Face and Neck |
|
Scalp hair loss |
Iron |
Dandruff |
Essential fatty acids and biotin |
Redness at the sides of the nose |
Vitamin B2 –riboflavin, vitamin B6 and zinc |
Redness or cracking at the outer angle of the eyes |
Vitamins B2 or B6 |
Goitre |
Iodine deficiency is likely if goitre is present in > 20% of population – endemic goitre |
Hands and Nails |
|
Nails - brittle or flaking |
Ironand possibly essential fatty acids |
Nails - upturned or spoon-shaped nails |
Iron |
Carotenoderma – yellow discolouration of the skin noticeable on the palms |
Protein-energy and zinc |
Musculo-skeletal |
|
Muscle pains and cramps |
Magnesium, potassium, sodium, vitamin B1 and vitamin D if there is hypocalcaemia |
Calf muscle pain after minimal exercise |
Vitamin B1 – thiamine |
Excessive calf muscle tenderness |
Vitamin B1- thiamine |
Walking with a waddling gait |
Vitamin D and resultant myopathy |
Difficulty getting up from a low chair or climbing the stairs or weakness of shoulder muscles |
Vitamin D and resultant myopathy |
Bowed legs |
Vitamin D - rickets in childhood |
Twitching of facial muscles when tapping on the facial nerve in front of the ear: Chvostek’s sign |
Calcium and vitamin D if hypocalcaemia or severe magnesium deficiency |
Eyes |
|
Poor night vision |
Zinc, vitamin A and possibly vitamin B2 - riboflavin |
Conjunctival dryness |
Vitamin A |
Gastrointestinal |
|
Diarrhoea |
Vitamin B3 |
Constipation |
Dehydration, fibre, potassium, magnesium and folate |
Neurological |
|
Restless legs |
Iron or folate |
Burning feet syndrome |
Vitamin B2 –riboflavin |
Loss of balance when standing upright with feet together and the eyes closed: Romberg’s test |
Vitamin B12 and possibly vitamin B3 |
Loss of vibration sensation in the lower limbs |
Vitamin B12 and possibly vitamin B3 |
Peripheral neuropathy – numbness, tingling, disordered sensation, pain and or weakness in the hands or feet |
Vitamins B1, B12 and possibly B3, B6 and folate and very rarely copper (following gastrointestinal surgery or excess zinc ingestion). Relative lack of essential fatty acids. |
Unsteady movement or walking (cerebellar ataxia) |
Vitamin B1, vitamin E and Coenzyme Q10 |
Mental State |
|
Depression |
Vitamins C, B1, B3, B6, B12, folate, biotin and possibly the essential fatty acids |
Irritability |
Folate |
Poor concentration |
Iron, vitamins B1, B12, folate and possibly essential fatty acids |
Cardio-vascular |
|
Heart failure |
Vitamin B1 – thiamin and any deficiency causing anaemia |
Palpitations |
Potassium and magnesium and any deficiency causing anaemia |
Sources: http://www.livestrong.com/, http://www.stewartnutrition.co.uk/
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