Effects of Poor Nutrition on the Body (13 Signs Your Diet is Poor)

When your health suffers, your body sends signs. With the hectic life that most of us live, it is difficult to see these cues, but they are all-important. The root of many our health problems is poor diet, which leads to nutritional deficiencies. These can build up over time and lead to long-term health problems. The best way to prevent this is to be in tune with what the body is telling you. If you see any of the 13 symptoms below, you may be suffering from a poor diet. Follow the recommendations to live a healthier lifestyle.

Hair Loss

A healthy intake of essential vitamins and minerals keeps our hair follicles strong. If you find your hair becoming brittle or falling out, you may need to have more protein, essential fatty acids and nutrients like Vitamin C, zinc and iron in your diet.

Premature Ageing

A healthy diet promotes skin health. While wrinkles are inevitable, we can control how early they show up. Vitamins A, C, D, and E, and antioxidants such as flavonoids and carotenoids are important for skin health. Make sure to eat at least five servings of fruit and vegetables a day to get these nutrients.

Bad Oral Health

Eating disorders contribute to poor oral health. Among the first signs of a poor diet are inflamed or bleeding gums, mouth pain, tooth loss, cavities, erosion of enamel and cracked lips. Get plenty of Vitamin C to avoid these problems. This can be found in strawberries, tomatoes, leafy greens and potatoes.

Sluggish Brain

The brain is one of the body parts most affected by a poor diet. Memory and concentration problems are especially common. The brain needs nutrition in the form of omega-3 fatty acids through all stages of life. You can get omega-3 in walnuts, fish oil, flax seed, and wild salmon. 

Digestive Issues

The main cause of digestive problems is the lack of soluble fiber in the diet. When the stomach is emptied too quickly, it can lead to diarrhea. If it is not emptied quickly enough, it can lead to constipation. Fibers help solve both these problems. Fiber can be found in foods such as brown rice, oats, nuts, seeds and fresh or frozen produce.

Excessive Weight Gain/Loss

Sporadic weight is a common sign of a poor diet. If you begin to gain weight it is likely that your diet is high in empty calories. To reverse the process, eat nutrient-dense foods with more fiber. These include quinoa, lentils, tofu, and popcorn.

Slow Wound Healing

Wounds fail to heal properly when the diet lacks essential nutrients. The strength of new wound tissue, recovery time and resistance to infection are all affected. To promote better healing, make sure to get enough calories, protein, and micronutrients.

Weak Immune System

A poor diet can trigger illness and infection. To avoid this, eat nutrient-rich foods. Optimal nutrition can even repair a damaged immune system. The minerals zinc and iron, as well as vitamins such as A and C, are important. Eat plenty of fresh fruits, vegetables, and whole grains. Particularly focus on citrus, leafy greens, popcorn and brown rice.


Low energy levels mean that you are eating too many carbs and not enough lean proteins. To stabilize blood sugar and increase energy, pair whole grains with lean protein. Also take in more Vitamin C, which has been shown to boost energy.


Heartburn is a condition of discomfort caused when stomach acids irritate the back of the throat. High fat or spicy foods, coffee, and alcohol trigger heartburn. To avoid it, eat slowly, avoid overeating and limit your intake of greasy, fried foods.

Bloating, Upset stomach

As mentioned earlier, when the stomach is emptied too slowly or too quickly, it can lead to constipation or diarrhea. Fatty foods facilitate the process both ways. This can lead to bloating and abdominal pain. To avoid the problem, reduce fatty, greasy foods from your diet. Eat more fiber, increasing the amount slowly to 25-35 grams per day

Water Retention

Excess sodium in the body can lead to water retention. The growing fluid imbalance eventually forces the excess sodium out through urine but the process can involve discomfort and bloating. Fast foods, pre-made frozen foods, packaged snacks and canned foods have sodium in them. By reducing your intake of such foods, you can reduce sodium.

Poor Sleep

Heartburn can make it very hard to sleep. Insomnia is caused by the deficiency of some nutrients. Make sure to get magnesium and Vitamin B6 through fish, fruits, vegetables, seeds and whole grains. They have known roles in inducing and regulating sleep. Also, avoid alcohol to get a good night’s rest.


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