Qualitative malnutrition
When we talk about malnutrition, we mean two main types: quantitative i qualitative. The former is associated with a lack of food or failure to meet an increased energy requirement (e.g. resulting from a disease) and leads to weight loss. Qualitative malnutrition that we can observe, among others in obese people, it refers to the unmet need for nutrients, which may occur despite the normal or even exceeding the norm of energy supply.
It has been noticed that the following nutrients are deficient in obese people more often than in people with normal body weight:
- vitamins: D, E, B6, C, β – carotene,
- elements: iron, calcium, magnesium, zinc, selenium,
- essential fatty acids (EFAs).
The causes of malnutrition
There are many possible reasons why people with a high BMI are more likely to suffer from nutritional deficiencies and their effects:
— Incorrect diet. The modern diet is rich in highly processed foods, high in calories, but devoid of essential nutrients. If we reach for such food, we not only expose ourselves to extra kilos, but also to nutritional deficiencies.
— Monodiet and fasting. Have you ever eaten only yoghurts or carrots or apples for a few days? Or worse, not to eat anything? Our body needs approx. 60 different ingredients alimentary. Only a few days’ breaks in their supply are enough to contribute at least to the exacerbation of the already existing shortages. And what if you use such “diets” from time to time, because you need to lose weight quickly?
— Drugs. They make our need for nutrients increaseas they cause their loss or increased wear. Here, for example, the coffee that causes the increase can be mentioned loss of calciumwhether smoking cigarettes contribute to the consumption of antioxidant vitamins, including vitamin C.. If it is accompanied by an unbalanced diet, this is another element that brings you closer to the onset of qualitative malnutrition.
— Chronic inflammation. Although you may not realize it, excess body fat causes inflammation in your body. Adipose tissue is not only an energy store, but also a source of many hormones and pro-inflammatory substances. This condition is not noticed because its intensity is low and it is not accompanied by external symptoms. But because it is chronic, it causes a number of changes in the body. Including causes an increased demand for ingredients with anti-inflammatory properties, i.e. antioxidant vitamins A, C, E. and selenium i cynk.
— Comorbidities. The occurrence of obesity is associated with a higher incidence of diabetes, dyslipidemia, hypertension, cancer and depression. These diseases are associated with, inter alia, with a lower blood concentration of vitamins B6, C and D.
Symptoms of qualitative malnutrition
Vitamin and mineral deficiencies in your body can cause a number of symptoms:
- difficulty concentrating – magnesium deficiency,
- muscle cramps, e.g. calves – deficiency of magnesium, potassium, calcium,
- hair loss, brittle nails – the cause may be a deficiency of zinc, sulfur,
- fatigue, weakness – may be caused by anemia (deficiency of iron, vitamin B12, folic acid),
- depressive moods – decreased level of vitamin B6, which affects the functioning of the nervous system,
- frequent infections – decreased immunity due to insufficient supply of vitamin C, zinc, omega-3 fatty acids,
- poorer appearance of the skin – low supply of vitamins (E, C, β-carotene) and antioxidant elements (selenium, zinc), as well as B vitamins and omega-3 EFAs.
Of course, these are only possible causes of troublesome symptoms. If any of them have been going on for a long time, consult a doctorthat will help you find out what are the possible causes of your malaise.
The solution is on the plate
Improper nutritional status affects the health and effectiveness of the slimming treatment, so good practice in the treatment of obesity would be monitoring the concentration of vitamins and minerals in the blood serum. Unfortunately, few of us can afford it. On the other hand, the use of dietary supplements in a situation in which we are not sure what exactly is missing is pointless.
The most important thing is that your diet is varied and includes products from all levels of the healthy eating pyramid. No product can provide all the ingredients you need, so you should bet on a balanced and varied diet. Discover new flavors, enjoy new combinations, do not limit your culinary fantasy, because in this way you will ensure the proper nutritional status of your body and protect yourself from the negative effects of deficiencies.
So what should not be missing from your diet?
- Vegetables and fruit. They are a source of antioxidant vitamins and potassium.
- Whole grain products. They are rich in vitamin B1, magnesium, iron and zinc.
- Linseed oil, rapeseed oil, nuts. They provide the body with omega-3 EFAs.
- Fish and seafood.Still underestimated source of omega-3 unsaturated fatty acids, iodine, zinc, vitamin D.
- Dairy. It is a source of well-absorbed calcium, but not only. It also provides B vitamins and fat-soluble vitamins.
- Red meat. It contains easily digestible iron, the proper supply of which helps prevent anemia. However, remember to choose only lean parts.
Qualitative malnutrition causes physical and mental fatiguethat discourages you from making and continuing your weight loss effort. However, you can handle it. All you have to do is start taking care of what is on your plate every day. Thanks to this, not only your figure will improve, but also your well-being.