Full stomach, tired body: What 'hidden hunger' is and why it happens

Many people eat three full meals a day yet still feel tired all day or cannot concentrate on work. In medical terms, this condition is called hidden hunger.

In simple terms, hidden hunger does not mean not getting food. Even after eating enough or too much, a deficiency of essential vitamins and minerals in the body creates this feeling. Eating three heavy meals a day, a person can still unknowingly suffer from a deficiency of iron, zinc, vitamin A or B12.

The report says diets in this country are heavy in carbohydrate foods such as rice, bread and potatoes. These fill the stomach but cannot supply the micronutrients the body needs. The problem is seen more among women and children in particular.

On mineral deficiency, it says a lack of iron, zinc, calcium or iodine in the body causes anaemia, reduced immunity and weak bones.

On vitamin deficiency, it says a lack of vitamins A, D or B12 reduces eyesight, causes fatigue and affects brain function.

Examples from daily eating habits are given — tea and biscuits in the morning, only rice and a little lentil at noon, and bread and fried potato at night may feel filling, but such food does not contain all the vitamins and minerals the body needs.

It also says vitamin B12 deficiency is a common picture among vegetarians. The body cannot easily absorb iron from plant sources, so eating vitamin C foods such as lemon or amla with it is important.

Citing doctors, it says if this deficiency occurs in the first 1,000 days of life, it causes permanent damage to a child's intelligence and physical growth. A lack of micronutrients also hampers children's physical and mental development and reduces working capacity, it says.

As advice from nutritionists, it says: instead of only bread and fried potato, keep lentils, chickpeas or various seasonal leafy vegetables on the plate; peas and nuts can be used in polao or khichuri; eating lemon with rice or lentils helps increase nutrient absorption.

It further advises drinking tea or coffee a little while after a meal rather than on a full stomach or with food, because tea and coffee reduce absorption of plant iron. It also advises trying to keep fruit, milk, yoghurt, nuts and seed foods in the daily diet.