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9 Changes That Happen To Your Body If You Are Malnourished

You might think that malnutrition only occurs in lower class or tribal communities in the middle of nowhere. In fact, it is not impossible for residents of metropolitan cities to fail to meet the nutritional needs needed by the body. Even people who have a healthy diet may lack the nutrients they need.

The most common classic malnutrition features include a dizzy head or 3L syndrome - tired, weak, lethargic. But there are a number of strange signs that you may often experience but never realized that this is caused by your poor diet.

What are the characteristics of malnutrition that you should be aware of?

1. Dry, scaly skin

Dry, scaly skin is one of the common signs of aging, which also often encounters you during cold and dry weather. But if your skin feels drier than usual to itching and irritation, you may be malnourished from omega-3 fatty acids.

Omega-3 helps nourish the skin's lipid tissue - the oil layer that expels harmful germs and toxins and keeps the skin's natural moisture inside. Without intake of foods rich in omega-3s, your skin loses moisture so it displays a dry and scaly texture. This may also be followed by the appearance of wrinkles and fine lines due to dehydration.

You can avoid this by increasing your intake of foods high in omega-3s, such as oily fish (tuna, salmon, mackerel, sardines, etc.), as well as walnuts and chia seeds.

2. Pale skin

White skin is the target of many people, but another story with dull pale skin that indicates you are iron deficient. Iron deficiency causes the size of red blood cells to shrink, less, and not filled with hemoglobin. As a result, skin tone becomes pale and dull, especially in the eyelid lining and inner cheek walls.

To be able to know for sure whether you really lack iron, it is necessary to pass a doctor's test. But in the meantime you can meet your needs by consuming lentils, beef, and iron fortified cereals.

3. Tingling

Almost everyone has experienced the tickling and piercing tingling sensations that come suddenly in the hands or feet. We commonly call it "tingling", because the sensation felt like it was fondled by hundreds of ants under the skin. Tingling is usually caused by nerves that are squeezed by heavy pressure, such as when we cross our legs or sit cross-legged for too long.

But this uncomfortable sensation can also result from a lack of vitamin B intake, specifically B6, folate, and B12. You can increase your intake of B complex vitamins by including whole-grain products, spinach, beans, and eggs in your diet.

4. Dry and cracked lips

Occasionally applying lipbalm when the lips feel rough doesn't matter. But if the lips look very dry and cracked so it hurts, even cracks arise in both corners of the lips, this can indicate your body is deficient in vitamin B2 (riboflavin).

A small portion of this vitamin that is in the body is usually sufficient for use within a few weeks, so that symptoms of deficiency will begin to appear once the reserves are very thin.

Dry and cracked lips due to B2 deficiency will usually be accompanied by a swollen and dark red tongue, also a swollen mouth. If left untreated, B2 deficiency can continue to get worse, sometimes causing nerve damage that triggers tingling in the fingers or toes. Add more riboflavin to your diet by adding almonds, salmon, broccoli, cheddar cheese and eggs.

5. Pimples

Acne occurs when bacteria multiply in pores that are clogged with oil, dirt, and dead skin cells. But it turns out to be malnourished, especially omega-3s, can also make you more spotty and more difficult to remove. Omega-3 fatty acids have strong anti-inflammatory properties.

If your body lacks omega-3 intake, you may experience inflammation more often, which can manifest as zits. The role of omega-3s in protecting lipid tissue in the skin also plays a big role in preventing acne from getting worse.

5. Wounds that don't heal

Indeed, a knife cut or blister due to a plummet will not magically disappear overnight. But wounds that take a very long time to heal can be a feature of malnutrition, especially lack of protein - essential nutrients for building and repairing body tissue.

Keep in mind that animal protein products such as red meat can provide high nutritional and protein intake, but also contain saturated fats which can increase bad cholesterol. Choose sources of vegetable fats from nuts and seeds, white meat, eggs, avocados, to milk and greek yogurt.

You should also eat more fruits and vegetables high in vitamin C because low levels of these nutrients can slow healing (and, in severe cases, even reopen old wounds). Guava, papaya, strawberry, pineapple, and mango are some of the best sources of vitamin C besides oranges.

6. Brittle nails

When your body starts to run out of supplies of iron and / or complex vitamins, especially B7 (biotin) and B2 (riboflavin), this can cause nails to become brittle and discolored.

Biotin functions to maintain nail growth, so if the intake of this vitamin is not sufficient, your nails grow irregularly - some are fast, some are short. Biotin deficiency also increases your risk of fungal infections which can cause the nails to change color and the edges grow unevenly. Meanwhile, iron deficiency can cause concave nails to grow out like the surface of a spoon. Vitamin B2 deficiency can change the color of the skin to brown.

7. Hair thinning

Hair loss is reasonable. In general, hair can fall up to 50-100 strands per day. But excessive thinning can be a sign that your body is not enough nutrition.

Lack of vitamin C and protein can cause thinning, brittle hair easily broken / split, and / or fall out easily. That's because these two vitamins help you make collagen - one of the important nutrients to maintain healthy and strong hair growth.

Biotin might also play a role in maintaining healthy hair. A new study found that nearly four out of 10 women who reported suffering from hair loss experience a lack of biotin.

8. Frequent muscle cramps

If you continue to experience muscle stiffness or muscle cramps, even when you are actively moving, this might be a sign that your body is deficient in magnesium - one of the minerals that helps regulate bodily functions. Other symptoms of poor magnesium intake can also include facial twitching, lack of sleep, and chronic pain.

Magnesium deficiency can occur if you consume too much soft drinks, high-sugar snacks, to caffeinated drinks such as tea and coffee. Most dark soda contains phosphate.

This substance binds with magnesium in the digestive tract, making it unavailable for the body to process. Meanwhile, sugar and caffeine cause the kidneys to get rid of a lot of magnesium in the urine. Enrich your magnesium reserves by eating lots of bananas, almonds, and green leafy vegetables.

9. The desire to chew ice cubes

Sudden cravings for chewing on ice cubes can be one of the strange symptoms displayed by the body to warn the owner of the body that his diet is bad. Chewing on ice cubes can be a sign that you are deficient in iron, although health experts do not yet know exactly why.

One theory is that the fresh and cold sensation provided by ice cubes provides a large surge of energy to combat fatigue due to minimal intake of iron in the body.

Chewing on ice cubes can damage teeth and cause disruption to the joints of the mouth and jaw. So, instead of chewing on ice cubes and risking your beautiful smile, it's better to enrich your iron intake by chewing red meat, beans, and lentils.