Understanding Appetite

A healthy appetite is important for maintaining a nutritionally balanced diet and healthy energy levels. Conversely, loss of appetite can have a negative impact on general health. This is particularly the case if appetite becomes suppressed over a long period, when a vicious cycle of diminished appetite, lack of energy, and low mood can set in. Amongst other repercussions, this can adversely affect a person’s ability to maintain their fitness.

Appetite is regulated by a neural centre in the brain called the appestat, which gauges hunger and sends signals to the body about appetite and satiety levels. When the appestat malfunctions, a person may not recognise hunger. This can occur due to a nutritional deficiency, most frequently of the minerals zinc and potassium; or because of a state of mind, such as stress, bereavement, or depression. An underlying health condition can also affect appetite, so if appetite loss continues beyond a week, it is advisable to consult a doctor.

One way of combatting a reduced calorie intake is by consuming foods containing simple sugars. This short-term solution is only suitable in certain contexts, however. The spikes and troughs it induces in blood sugar levels make it unsuitable for regular exercisers. A diet rich in fresh fruit and vegetables would be more beneficial, with the advantage of increasing the amount of potassium consumed.

Potassium is contained in apricots, avocados, apples, oranges, bananas, leafy greens, tomatoes, cucumbers, and root vegetables, like carrots, potatoes, and sweet potatoes.

Zinc is found in meat, fish, seafood, eggs and dairy products. Tea and coffee inhibit zinc absorption and may actively suppress appetite. Pumpkin seeds are packed with zinc; a one-ounce serving contains 20% of the recommended daily intake, which is good news for those with small appetites!