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Insufficient nutrient intake is mainly manifested by malnutrition, hidden or obvious.

• Appears when the body has difficulty responding to daily activities and is usually accompanied by muscle catabolism.
• Latent malnutrition occurs when we ingest deficient nutrients, especially micronutrients, over a long period of time. These problems arise either due to a restrictive diet or a health problem. Latent malnutrition can coexist with increased weight as well as an increased waist circumference. Nutrient malabsorption can occur due to food-drug interactions. A similar result occurs with specific combinations of nutrients, which may reduce absorption. However, the human body has the ability to transmit some warning messages.

For example:

• Weak immune system. The body’s defenses are based on adequate nutrition of the body with emphasis on micronutrients A, C, E, D, zinc, iron, selenium and folic acid. By consuming a variety of fresh vegetables, fruits and fish and fewer processed foods, we usually achieve adequate intake without much effort. Similar components are required for brain function where we should consider whether we consume enough good fats (building materials) and good carbohydrates (brain fuel). In particular, adequate consumption of omega-3 fatty acids has been associated with optimal brain health.

• Dry eye can be a sign of vitamin A and E deficiency.
• Wound healing. The recovery of a minor injury and the healing of a surgical incision are linked to adequate nutritional support. Clearly, the dynamics of our immune system play a major role, but the provision of building materials to achieve faster recovery is essential.
• Skin health. Skin aging is inevitable. Signs that can be evaluated especially in children are pale skin, which may indicate a lack of folic acid, Vitamin B12 and iron.
• Dental health. Dental health is negatively affected by dietary choices with high levels of simple sugars and highly processed foods. Gum health also relies on adequate consumption of foods rich in micronutrients. Specifically, adequate consumption of vitamin C, which can come from consuming foods such as citrus fruits, strawberries, tomatoes.
• Hair health. Hair has a healthy, natural appearance when there is adequate protein intake and a diet rich in nutrients such as vitamin C, zinc, iron, omega-3 and omega-6 fatty acids. Otherwise, the hair may become thinner, duller or even hair loss may increase.
• Gastrointestinal health. The gastrointestinal system can indicate to us in various ways an inappropriate diet. Clearly, the desired balance is achieved with adequate intake of fiber, water and olive oil – “good” fat. However, we must not forget that most micronutrients are absorbed at various stages of the gastrointestinal tract, so our health directly depends on its healthy balance.

Both in adulthood and in childhood, an important precautionary measure is the choice of dietary variety. In this way, without much effort, we can achieve the intake of a range of nutrients close to the daily recommended intake and avoid any complications.