Research into dietary needs is constant and ongoing. Recent dietary research has found 14 different nutrient-dense foods that have proven repeatedly to promote good overall health. Coined 'superfoods', they usually have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

If you're entering this danger zone now, be aware that losing weight doesn't get any easier as people need to eat fewer calories as they get older. This is due to a slowing metabolism and the body's tendency from midlife to lose muscle mass - a process known as sarcopenia - and gain fat, especially around the abdomen.

Nutrient-Dense Superfoods

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yoghurt can all work to stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.

And because the whole body is interconnected, what affects one part of the body can also affect the health of many other body functions and performance. With these 14 foods as the basis of a balanced, healthy diet, you can say goodbye to weight loss gimmicks and other fly-by-night programmes.

On the other hand, the negative effects of an unbalanced diet are many and varied, and can be quite serious. Low energy levels, mood swings, feeling tired all the time, unexpected weight changes and feeling uncomfortable about your body are just a few signs that your diet is unbalanced.

An unbalanced diet can cause problems with the maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Hidden Hunger Malnutrition

Otherwise known as 'hidden hunger', malnutrition can occur when you are eating enough calories, but the food does not contain enough nutrient value to sustain your body properly.

Babies up to the age of two are extremely vulnerable because of the intense physical, motor and cognitive growth they are experiencing. And there is no way to catch up later. Children who suffer from this condition often struggle with physical and mental defects for the rest of their lives. About 85% of Americans do not get the vitamins and minerals they need daily.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns, including anaemia.

And since the body and mind are connected, it only makes sense to realise that an unhealthy body leads to an unhealthy mind. When we nourish our bodies with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our minds will be energised and healthy as a direct result.

Why Nutrient-Rich Food Is Non-Negotiable

An unbalanced diet creates a ripple effect throughout your body. Since every system is interconnected, what affects one part of your body can impact the health and performance of many others. Since the body and mind are connected, it makes sense that an unhealthy body leads to an unhealthy mind. The consequences of long-term nutrient deficiency can be significant.

• Mental fog: a lack of proper nutrients directly affects your mental capacity. This can lead to persistent irritability, confusion and a constant feeling of being in a 'fog'.
• Impaired body functions: An imbalanced diet can cause serious issues with maintaining body tissues, growth, and the function of the brain and nervous systems, as well as the health of your bones and muscles.
• Long-term risks for children: Hidden hunger is particularly dangerous for children. Babies up to the age of two are extremely vulnerable and can suffer severe, irreversible physical and mental defects as a result. Crucially, it is impossible to catch up later.

The good news is that addressing these issues can begin with a focus on specific, nutrient-dense 'superfoods' that are proven to promote overall health. While these impacts may seem abstract, they often manifest as clear, everyday symptoms.

From Hidden Hunger To Vibrant Health

True health is not just about the quantity of calories you consume, but the nutritional quality of your food. To combat hidden hunger and its effects, focus on a diet centred around "superfoods": whole, nutrient-dense foods packed with vitamins, minerals and disease-fighting antioxidants.

A great start is to base your meals on lean protein, fruits and vegetables, and complex carbohydrates. More specifically, incorporating powerful superfoods is the most direct way to fuel your body. Add foods such as berries, broccoli, nuts, salmon, spinach, whole grains and yoghurt to your shopping list.