Don't Miss It! 10 Signs of Malnutrition

I've been tired lately.

My hair is dry.

My skin is not feeling well.

It may be a lack of nutrition.

the body is showing signs of malnutrition

I'm getting it out properly

Don't miss it

10 Signs of Malnutrition

1. Easy to get tired

→ Protein and iron deficiency. Energy metabolism does not go well, always feeling tired. It is hard to get up in the morning and sleepy in the afternoon.

2. Hair loss or dryness

→ Lack of protein and zinc. Hair is made of protein. Due to lack of nutrition, hair is thin, easy to lose, and glossy.

3. Sagging and dry skin

→ Protein and vitamin C deficiency. If the nutrients necessary for collagen production are insufficient, the skin loses its firmness and becomes dry easily.

4. Nails are easy to crack

→ Lack of iron. Nails become thin and break quickly. A vertical line enters the nail. It may warp like a spoon.

5. Easy to get stomatitis

→ Lack of B vitamins. The mouth and tongue tend to get rough. Healing is slow. Can be repeated.

6. It is easy to catch a cold

→ Vitamin C · zinc deficiency. Immune function decreases and becomes more susceptible to colds and viral infections. Healing is also slow.

7. Constipation Continues

→ Lack of dietary fiber and magnesium. The movement of the intestine becomes slow and the stool becomes hard. It continues not to come out for more than 3 days.

8. Sick complexion and dizziness

→ Iron deficiency. Signs of anemia. Standing, palpitations, shortness of breath. Women are especially careful.

9. Legs vine

→ Lack of magnesium and calcium. My legs cramp at night or during exercise. Muscle contraction does not go well.

10. Muscles are easy to lose

→ Protein deficiency. Muscle loss without exercising. Body fat percentage increases even though weight does not change.

[People who tend to lack nutrients]

Protein deficiency:

During the diet

Eat only carbohydrates.

Do not eat much meat, fish and eggs.

→ Take more than 1 g of weight per day

Iron deficiency:

Women (lost during menstruation)

During the diet

・ Vegetarianism

→ Meat, Fish, Spinach, Komatsuna

Vitamin B deficiency:

Eat a lot of carbohydrates.

· Drink alcohol well

・ There is a lot of stress

→ Pork, egg, natto, brown rice

Vitamin C deficiency:

Do not eat vegetables and fruits.

Smokers (high consumption)

・ There is a lot of stress

→ Broccoli, kiwi, strawberry

Zinc deficiency:

・ There are many processed foods

During the diet

・ There is a lot of stress

→ oysters, beef, eggs, nuts

Magnesium deficiency:

Only refined grains

・ There are many processed foods

・ There is a lot of stress

→ seaweed, nuts, brown rice, banana

Calcium deficiency:

Do not eat dairy products.

Lack of exercise.

→ Dairy products, small fish, Japanese mustard spinach

Lack of Dietary Fiber:

Do not eat vegetables and mushrooms.

White rice and white bread

→ Vegetables, mushrooms, seaweed, brown rice

By the way,

lack of nutrition

Not just one nutrient.

Multiple are often missing at the same time

For example:

· Easy to get tired + hair falls out

Possible lack of protein.

・ Rough skin + easy to catch a cold

Vitamin C and zinc deficiency

· Constipation + leg vine

Lack of magnesium

Do not miss the signs of the body

It is important to review your diet.

With knowledge, the body changes.

📌 and check for nutritional deficiencies

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Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

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