Are you low on Vitamin D or iron? 7 nutritional deficiencies that can slow down your metabolism

April 27, 2024 by Radhika Madaan

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/ Are you low on Vitamin D or iron? 7 nutritional deficiencies that can slow down your metabolism

Published on Apr 27, 2024 12:43 PM IST

Being deficient in certain nutrients from Vitamin D, Vitamin B12 or selenium can lead to decreased energy production and a slower metabolic rate.

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Published on Apr 27, 2024 12:43 PM IST

Our body’s metabolic function needs certain nutrients to operate well. Vitamins B-complex, iron, and iodine play crucial roles in metabolism. Nutritionist Manpreet Kalra shares 7 nutrient deficiencies that can slow down your metabolism along with their sources. (Freepik)

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1. Vitamin D: The important nutrient improves glucose uptake by cells and improve metabolism. Get sun exposure for 10-15 minutes daily to ensure you are not deficient in this crucial vitamin. Fish liver oils, flesh of fatty fish, egg yolk, cheese are some of the sources of Vitamin D. Deficiency of Vitamin D can be seen in symptoms such as fatigue, sleeplessness, bone pain, hair loss, and muscle weakness (Unsplash)

Published on Apr 27, 2024 12:43 PM IST

1. Vitamin D: The important nutrient improves glucose uptake by cells and improve metabolism. Get sun exposure for 10-15 minutes daily to ensure you are not deficient in this crucial vitamin. Fish liver oils, flesh of fatty fish, egg yolk, cheese are some of the sources of Vitamin D. Deficiency of Vitamin D can be seen in symptoms such as fatigue, sleeplessness, bone pain, hair loss, and muscle weakness (Unsplash)

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2. Vitamin B12: This is essential for the metabolism of carbohydrates, fats and proteins. Fermented foods like dosa, kefir, curd etc are excellent sources of Vitamin B12. Symptoms of Vitamin B12 deficiency are weak muscles, trouble walking, nausea, weight loss, and irritability. (Live Hindustan)

Published on Apr 27, 2024 12:43 PM IST

2. Vitamin B12: This is essential for the metabolism of carbohydrates, fats and proteins. Fermented foods like dosa, kefir, curd etc are excellent sources of Vitamin B12. Symptoms of Vitamin B12 deficiency are weak muscles, trouble walking, nausea, weight loss, and irritability. (Live Hindustan)

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3. Selenium: This crucial nutrient improves thyroid functioning and boosts metabolism. You can get your dose of selenium from Brazil nut, hazelnut, and sunflower seeds. Some of the symptoms of selenium deficiency are impaired immune function, cardiovascular effects, reproductive and fertility problems, thyroid dysfunction, neurological symptoms, and musculoskeletal abnormalities. (Unsplash)

Published on Apr 27, 2024 12:43 PM IST

3. Selenium: This crucial nutrient improves thyroid functioning and boosts metabolism. You can get your dose of selenium from Brazil nut, hazelnut, and sunflower seeds. Some of the symptoms of selenium deficiency are impaired immune function, cardiovascular effects, reproductive and fertility problems, thyroid dysfunction, neurological symptoms, and musculoskeletal abnormalities. (Unsplash)

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4. Zinc: It is involved in numerous metabolic processes, including protein synthesis and enzyme activity. You can consume pumpkin seeds, chickpeas and cashew to ensure adequate zinc intake. Hair loss, skin and hair changes, eye problems, loss of taste and smell, and diarrhoea are some of the telltale signs of zinc deficiency.

Published on Apr 27, 2024 12:43 PM IST

4. Zinc: It is involved in numerous metabolic processes, including protein synthesis and enzyme activity. You can consume pumpkin seeds, chickpeas and cashew to ensure adequate zinc intake. Hair loss, skin and hair changes, eye problems, loss of taste and smell, and diarrhoea are some of the telltale signs of zinc deficiency.

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4. Copper: It plays a role in energy metabolism and iron absorption. You can have copper vessel water, sunflower seeds, lentils, and hemp seeds to ensure adequate copper levels in the body. Signs of copper deficiency include anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid problems. (Unsplash)

Published on Apr 27, 2024 12:43 PM IST

4. Copper: It plays a role in energy metabolism and iron absorption. You can have copper vessel water, sunflower seeds, lentils, and hemp seeds to ensure adequate copper levels in the body. Signs of copper deficiency include anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid problems. (Unsplash)

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6. Iron: It improves metabolic activity and reduces fatigue. Dates, pomegranate, munakka, green leafy vegetables like methi, amaranth are important sources of iron. Yellow skin, unexplained fatigue, shortness of breath, rapid heartbeat, headache etc are signs of iron deficiency. (Adobe Stock)

Published on Apr 27, 2024 12:43 PM IST

6. Iron: It improves metabolic activity and reduces fatigue. Dates, pomegranate, munakka, green leafy vegetables like methi, amaranth are important sources of iron. Yellow skin, unexplained fatigue, shortness of breath, rapid heartbeat, headache etc are signs of iron deficiency. (Adobe Stock)

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7. Protein: It helps in synthesis of enzymes and hormones involved in metabolism. Lentils, paneer, milk, and legumes are some of the sources of protein. Fatty liver, skin and hair problems, loss of muscle mass, mood changes, weakness and fatigue are all signs of protein deficiency. (Unsplash)

Published on Apr 27, 2024 12:43 PM IST

7. Protein: It helps in synthesis of enzymes and hormones involved in metabolism. Lentils, paneer, milk, and legumes are some of the sources of protein. Fatty liver, skin and hair problems, loss of muscle mass, mood changes, weakness and fatigue are all signs of protein deficiency. (Unsplash)

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