Rita, a 22-year-old student, loves to snack – especially on quick, tasty, and readily available junk food. Over time, she gained excess weight. But what bothered her more was how constantly tired and dull she felt. A routine health check-up revealed nutrient deficiencies – something she found hard to believe. After all, she was eating enough… wasn’t she?
But like many of us today, Rita was suffering from Hidden Hunger.
What Is Hidden Hunger?
The World Health Organization (WHO) defines Hidden Hunger as a deficiency of micronutrients – the essential vitamins and minerals our body needs in small amounts. These micronutrients play a crucial role in:
- Enzyme and hormone production
- Metabolism
- Tissue repair and maintenance
Despite eating sufficient calories, if your meals lack nutrient density, your body can still be undernourished. This form of malnutrition is often unseen – hence the name Hidden Hunger.
How Do You Know If You Have Hidden Hunger?
You don’t need to look ill to be deficient. Common symptoms include:
- Constant tiredness and low energy
- Poor focus and brain fog
- Dull skin or hair
- Low immunity
- General disinterest in daily activity
Left untreated, long-term deficiencies can impair cognitive function, physical development, and overall well-being.
The Modern Diet Dilemma
In today’s time-poor, convenience-driven world, it’s easy to fill up on ultra-processed foods – high in sugar, salt, and calories, but low in actual nutrition. These “empty calorie” foods are designed to taste good, not nourish us.
If this sounds familiar, you’re not alone. Hidden Hunger affects not just developing nations, but increasingly, urban populations worldwide.
Rebuilding With a Balanced Diet
The best way to overcome Hidden Hunger is to eat a varied, balanced diet that includes all major food groups. Here’s a breakdown:
| Food Group | Key Nutrients |
| Whole Cereals, Pulses & Millets | B vitamins, Iron, Selenium (especially in unrefined forms) |
| Dairy & Meat Products | Vitamin B12, Iron, Calcium, Zinc, Iodine, Vitamin A |
| Fruit & Vegetables | Vitamin C, Folate, Beta Carotene, Potassium, Magnesium, Phytochemicals (antioxidants) |
| Nuts & Oilseeds | Magnesium, Zinc, Healthy fats, Vitamin E, other fat-soluble vitamins |
Also, avoid skipping meals and choose nutrient-dense snacks like roasted seeds, mixed nuts, yoghurt, or fresh fruit.
Small Changes, Big Impact
Start by evaluating your meals – are you relying too much on convenience foods? Make a conscious effort to include more whole foods, natural produce, and variety. Over time, this simple shift can transform your energy, mood, and overall health.
If you’re unsure where to begin, consider speaking to a qualified expert.
Subscribe to GOQii’s Personalised Health Coaching for guidance on creating balanced meals tailored to your lifestyle and health goals.
For more topics on weight loss and managing your health, check out Healthy Reads.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
Don’t be misled by the so-called fat-burning zone. This widely held belief suggests that working at a lower intensity (e.g. walking) is better for fat burning than exercising at a higher effort level (e.g. running). The reality is quite the opposite – the harder you exercise, the more calories you burn, and it’s the total calories burned that truly count when it comes to fat loss.
