Is there such a thing as malnutrition in Western society?

When the word malnutrition comes to our mind, we tend to think of individuals who are either extremely frail and thin or those tiny malnourished children from charity ads on TV in the comfort of our home, with a bag full of crisps in one hand and the latest take away menu that has just been slipped through the door in the other. Indeed, food security is never associated with malnutrition, not the least with the kind that can be cleverly hidden behind the excessive skin, attractive make up or fake nails.

Historically, the body itself would reveal any signs of systemic imbalance or nutritional deficiency and it does continue to do so. However, the modern era allows us to 'hide' some of these signs with excessive external beautification. We cannot blame the cosmetic industry for creating beauty standards nor can we blame the pharmaceuticals for creating symptom-suppressing drugs that numb down the root cause of an illness.

Ultimately, we all have a choice to stay tuned into our own body signals and choose foods that intuitively nourish the body as well as the soul. Unknowingly, malnutrition can come in various forms and it is often seen in overweight people, mostly going unrecognised and undiagnosed by medical professionals. In fact, in the UK, malnutrition is steadily on the rise, as well as obesity. Surely, this cannot be coincidental! 

Firstly, it is important to consider the increase of ultra-processed and processed food on the current market. These tend to be high in calories and low in nutrients. What we really should be eating is foods that are lower in calories and higher in nutrients. Let's admit, none of this is a rocket science. What it is really about is convenience. The food industry knows this and keeps us trapped in a haze with fancy packaging, attractive buzzwords and slogans such as 'low fat'/'plant based' and last but not least, time-saving benefits. But what exactly are we saving time for? Watching more TV shows or scrolling down social media?

Processed foods account for more than 50% of caloric intake in the average diet in the UK. That means that more than half of what we eat is processed to some extent. Frankly, I think this number is even higher. Take a look around to see what children are eating nowadays and compare it to what they used to eat only twenty years ago.

A lot of these foods have been stripped of their natural state in order to increase the shelf life, attractiveness, flavour etc and in some cases, these modifications need to be added so that the food can actually be edible. Firstly, it is usually heated to a very high temperature to kill any potentially harmful bacteria. This process equally destroys its nutritional value. Then, emulsifiers and additives are included. These unknown, unnatural substances are well-known for their detrimental effects on health, mainly because of their carcinogenic content. The body is not equipped to utilise these and considers them foreign, so in all honesty, can we blame it for making us ill? 

The product is more or less processed and its nutritional value has been removed therefore it cannot provide essential macro and micro nutrients necessary for the maintenance of health. Those whose diet comprises primarily of processed foods are very likely to develop some sort of nutritional deficiency, food allergy or gastrointestinal problem such as leaky gut, which is often associated with malabsorption of essential nutrients, causing malnutrition. Older people are also at risk of developing malnutrition as the body undergoes numerous changes through the process of ageing that impact digestion, absorption and assimilation of nutrients. 

Symptoms linked to malnutrition in Western society vary extensively and depend on what essential nutrients are deficient within the blood. Fatigue, frequent colds, skin rashes, brittle nails, hair loss, slow wound healing, weakness, mood changes, joint pains, anxiety, depression are among some of the symptoms linked to vitamins and mineral deficiency. Overweight and obese individuals are at higher risk due to incorrect dietary choices and inadequate nutrient-rich foods consumption. 

In summary, malnutrition might be less noticeable in Western society but the reality is it is incredibly common. Most of the time, it gets overlooked. It can be easily prevented by making healthy dietary choices and following a balanced diet full of nutrient-rich foods, avoiding serious consequences that could otherwise follow. 

My six top favourite nutrient-dense (and affordable) foods

1. Legumes (lentils, beans, chickpeas)

Excellent source of protein, fibre, minerals iron, magnesium, calcium, zinc and B vitamins. Legumes are exceptionally versatile and make a great substitute for meat in various dishes. 

2. Nuts and seeds

Not only are they high in fibre but are known for their valuable content of healthy fats (monounsaturated and polyunsaturated) as well as protein. In addition, they are rich in vitamins B and E and minerals such as calcium, zinc, magnesium, potassium, zinc, copper, selenium and phosphorus. Always select the unroasted/unsalted version.

3. Wholegrains

Wholegrains are the original, unrefined version of a grain that contains fibre, vitamins A, E, and B and minerals iron, selenium, phosphorus and magnesium. Wholegrains include wholewheat flour and products made using this flour (bread, pasta, crackers), brown rice, barley, quinoa, bulgur, millet, oats and yummy popcorn too!

4. Kale

A wonderful source of vitamins A, C, E and K as well as fibre, protein and antioxidants. Kale also contains good amounts of calcium. Can be included as a delicious side dish to any dinner.

5. Berries

Known for their rich antioxidant content, berries are also an excellent source of fibre, vitamins C, E and K and mineral manganese, magnesium, potassium and calcium. Best eaten fresh in the summer; in winter months, frozen berries are a good option.

6. Eggs

Little nutritional powerhouses. High in protein and fat, vitamins (A, B, D), minerals (iron, phosphorus, zinc, selenium, and magnesium) as well as antioxidants lutein and zeaxanthin that are important for eye health. Whenever possible, organic eggs are the best choice.