9 Characteristics of malnourished adults

You might think that malnutrition only occurs in lower-class or tribal communities in the remote 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 still lack the nutrients they need.

The most common classic features of malnutrition include lightheadedness or 3L syndrome - fatigue, weakness, lethargy. But there are a number of strange signs that you may experience frequently but never realized that this is due to 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 you can also see during cold, dry weather. But if your skin feels drier than usual to the point of itching and irritation, you may be malnourished from omega-3 fatty acids.

Omega-3s help nourish the skin's lipid tissues - the oily layer that repels harmful germs and toxins and keeps skin's natural moisture inside. Without eating foods rich in omega-3s, your skin loses moisture, giving it a dry, flaky texture. This may also be followed by the appearance of wrinkles and fine lines due to dehydration.

You can avoid this by eating more foods high in omega-3, 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 it is a different story with dull pale skin which indicates you are deficient in iron. Lack of iron causes the size of the red blood cells to shrink, be less, and are not filled with hemoglobin. As a result, skin tone becomes pale and dull, especially in the area of the eyelid layer and the inner wall of the cheek.

To be able to know for sure whether you are really deficient in iron, you need to go through a doctor's test. But in the meantime you can meet your needs by eating lentils, beef, and iron fortified cereals.

3. Tingling

Nearly everyone has experienced a sudden, tickling, prickling sensation in their hands or feet. We generally refer to it as "tingling", because the sensation that is felt is like being carried by hundreds of ants under the skin. A tingling sensation is usually caused by a nerve being pinched by heavy pressure, such as when you cross your legs or sit cross-legged for too long.

But this uncomfortable sensation can also result from a deficiency in the intake of B vitamins, particularly B6, folate, and B12. You can increase your intake of B complex vitamins by including whole grain products, spinach, nuts, and eggs in your diet.

4. Dry and chapped lips

Occasionally applying lipbalm when the lips feel rough is fine. But if the lips look very dry and cracked so that it hurts, even cracks appear on both corners of the lips, this could indicate that your body is deficient in vitamin B2 (riboflavin). A small amount of this vitamin in the body is usually sufficient for use within a few weeks, so symptoms of deficiency will begin to appear once the reserves are very low.

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

5. Acne

Acne occurs when bacteria multiply in pores that are clogged with oil, dirt, and dead skin cells. But it turns out that lack of nutrients, especially omega-3s, can also make you more acne prone and harder to get rid of. Omega-3 fatty acids have strong anti-inflammatory properties.

If your body lacks omega-3s, you may experience more inflammation, which can manifest as acne. The role of omega-3 in protecting the 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 abrasion from falling in oblivion will not magically disappear overnight. But wounds that take a very long time to heal can characterize malnutrition, particularly a deficiency in protein - a nutrient essential 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 fat which can increase bad cholesterol. Choose sources of vegetable fat from nuts and seeds, white meat, eggs, avocado, to milk and greek yogurt.

You should also eat more fruits and vegetables high in vitamin C, as low levels of this nutrient 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 apart from citrus fruits.

6. Brittle nails

When your body starts to run low on iron and / or vitamin complexes, especially B7 (biotin) and B2 (riboflavin), this can cause nails to become brittle and discolored.

Biotin functions to maintain nail growth, so that if you don't get enough of this vitamin, your nails will grow irregularly - some are fast, some are short. Biotin deficiency also increases your risk of developing a yeast infection, which can cause your nails to discolor and the ends to grow unevenly. Meanwhile, iron deficiency can cause nails to grow sunken outward like the surface of a spoon. Lack of vitamin B2 can turn your skin brown.

7. Hair thinning

Hair loss is natural. In general, hair can fall out to 50-100 strands per day. But excessive depletion can be a sign your body isn't getting enough nutrition. Deficiencies in vitamin C and protein can lead to thinning, brittle hair that breaks easily, and / or falls out easily. That's because these two vitamins help you make collagen - one of the essential nutrients for maintaining healthy and strong hair growth.

Biotin may also play a role in maintaining healthy hair. A recent study found that nearly four in 10 women who reported suffering from hair loss had a biotin deficiency.

8. Frequent muscle cramps

If you constantly experience muscle stiffness or muscle cramps, even when you are actively moving, this could be a sign that your body is deficient in magnesium - a mineral 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 many soft drinks, high sugary snacks, to caffeinated drinks such as tea and coffee. Most dark sodas contain phosphates. 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 excrete a lot of magnesium through 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 ice cubes can be one of the strange symptoms the body displays to warn the owner of the body that his diet is poor. Chewing ice cubes can be a sign that you are deficient in iron, although health experts are not sure why. One theory is that the fresh and chilled sensation provided by ice cubes provides a large energy boost to combat fatigue due to minimal iron intake.

Chewing ice cubes can damage teeth and cause irritation in the joints of the mouth and jaw. So, instead of chewing ice cubes and risking your lovely smile, enrich your iron intake by munching on red meat, beans, lentils, and iron fortified cereals.