Combat Malnutrition With These 6 Foods

­­Malnutrition is one of the serious issues that affect millions of people around the world. It can occur when an individual doesn't get necessary nutrients in their diet. Children and adults both may easily suffer from this condition. Some of the symptoms of malnutrition are; tiredness, fatigue, depression, muscle weakness, poor memory, a weak immune system, anemia, skin infections, stunted growth, renal failure, and prolonged diarrhea.

It is necessary to eat right to keep malnutrition at bay. And to combat this issue, here is a list of some of the best foods that can help prevent malnutrition and keep you healthy.

1. Eggs

Don't keep your protein needs on hold. Eggs are the ideal source of protein and other essential vitamins and minerals. It contains the nine essential amino acids that are necessary for the human body in order to repair, maintain, and build tissues. Plus, it regulates the acid-base, or ph balance in the blood. If you are a vegetarian include paneer, dairy products in your diet.

2. Milk

As mentioned earlier, dairy products are the ideal source of protein and other vital nutrients like calcium, vitamin D, crucial for healthy bones, teeth, and muscles. This will boost the metabolism and provide adequate energy to the kidneys and liver. It is recommended to have atleast least 10–35% of your daily protein needs. If you're searching for an additional supplement to support the muscle growth and weight gain, you may want to consider a quality ON Gold Standard Whey Protein. If you're trying to gain muscle mass and bulk up, this supplement is a great option because it's packed with calories, protein, and carbohydrates.

3. Healthy Fats

Fats are essential to good health. They protect our organs, maintain healthy skin and hair, and regulate body temperature when eaten daily. Fats help cells function and store energy. Fats provide essential fatty acids like omega-3 and omega-6, which our bodies cannot produce. Fatty acids help the brain, hormones, and inflammation. They prevent many diseases, including malnutrition. However, it's important to consume fats in moderation and choose healthy sources like nuts, seeds, and ghee, over processed or fried foods high in unhealthy fats. To stay healthy and avoid malnutrition, eat a variety of fats, carbohydrates, and proteins.

4. Green leafy vegetables

Green leafy vegetables are excellent antioxidants and a good source of vitamin A,K,C, fiber, and potassium, which can help maintain healthy skin, immune health, reduce blood pressure and protect the body from free radical damage. Besides this, these vegetables also contain calcium, iron, and magnesium, which can support teeth, bones, and muscle health.

5. Nuts and seeds

They can help beat malnutrition in several ways. Nuts and seeds like almonds, walnuts, flaxseeds, chia are rich in healthy fats, fiber, and other essential nutrients. The antioxidants in it help protect the body against damage from free radicals. Additionally, the protein in it aids in the growth and maintenance of bones, protein, and organs.

6. Proper Hydration

Water is the most important fluid that your body needs. It plays a major role in various body functions, such as nutrient absorption, digestion, and transportation. Moreover, it is responsible for eliminating toxins and waste products from the body. Ensure to take other forms of fluids too, such as soup, smoothies, coconut water, and juice.

Conclusion

In conclusion, consuming a healthy and balanced diet is vital for combating malnutrition and supporting good health. It can be helpful to include ON serious mass gainer or any other quality gainer to amp up your nutrition intake and build some mass and muscles.

By including these top 6 foods in your diet, you can help your body to get the necessary nutrients to function properly.

Keep Reading

Odisha’s PVTGs, and challenges to overcome malnutrition

Malnutrition, unemployment, migration: Jhabua’s deepening water crisis

‘Food fortification’: India’s way to eliminate malnutrition and hunger

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