We tend to think of being malnourished as something that happens if a person does not get enough food to eat. However, we can be a normal weight or even overweight and still be malnourished if we have a diet lacking in important nutrients. Nutrient deficiencies are becoming more common due to the quality and type of food that we eat. Processed food can be of little or low nutritional value, and we may not eat a wide variety of fruit or vegetables. The soils that produce grows in can be lacking in specific nutrients. It may also be due to following a specific diet such as vegan, vegetarian, paleo, or ketogenic.
Sometimes the symptoms of a deficiency are obvious, but other deficiencies can go unnoticed for a long period of time until the deficiency becomes more severe.
The most common dietary deficiency in the world, according to the World Health Organisation, is iron deficiency. WHO estimates that over 30% of the world population is lacking in iron – over two billion people! Iron is needed to make haemoglobin, the protein that transports oxygen in the blood. It is also needed for your immune system, brain development, and healthy skin, hair, and nails. If iron levels are too low, your body may have a deficiency in red blood cells. Symptoms include cold hands and feet, brittle nails, pale skin, fast heartbeat, fatigue, chest pain, and shortness of breath. Iron deficiency anemia is more common in women due to menstruation, and they have increased needs when pregnant. Growing children sometimes can’t get enough iron to meet their needs. Vegans, vegetarians, and athletes can also be more susceptible to iron deficiency. Increasing your intake of iron-rich foods such as lean meat, seafood, beans, vegetables, and dried fruit can help increase iron levels. Some people may need to take iron tablets or liquid that has been prescribed by their doctor.