7 nutritional deficiencies that you lead to lower metabolism

Metabolism, the process by which our body converts what we eat into energy, relies heavily on a range of nutrients to function optimally. Deficiencies in certain nutrients, such as vitamins B-complex, iron, and iodine, can impede these metabolic processes. Below are seven nutrient deficiencies that can slow down your metabolism, along with their sources and symptoms, to help you maintain a well-functioning metabolic system.

1. Vitamin D: This vitamin is crucial for cell glucose uptake and overall metabolism enhancement. Regular sun exposure for 10-15 minutes a day can help prevent deficiency. You can also obtain Vitamin D from sources like fish liver oils, fatty fish, egg yolks, and cheese. Symptoms of deficiency include fatigue, sleep disturbances, bone pain, hair loss, and muscle weakness.
2. Vitamin B12: Vital for metabolizing carbohydrates, fats, and proteins, Vitamin B12 can be sourced from fermented foods such as dosa, kefir, and curd. Deficiency symptoms include muscle weakness, difficulty walking, nausea, weight loss, and irritability.
3. Selenium: Essential for thyroid function, which regulates metabolism, selenium can be found in Brazil nuts, hazelnuts, and sunflower seeds. Deficiency might cause impaired immune function, cardiovascular problems, reproductive issues, thyroid dysfunction, neurological symptoms, and musculoskeletal abnormalities.
4. Zinc: Involved in protein synthesis and enzyme activities crucial to metabolism, zinc can be sourced from pumpkin seeds, chickpeas, and cashews. Signs of zinc deficiency include hair loss, skin changes, eye problems, loss of taste and smell, and diarrhea.
5. Copper: Copper aids in energy metabolism and iron absorption. It can be ingested from water stored in copper vessels, sunflower seeds, lentils, and hemp seeds. Symptoms of copper deficiency are anemia, low body temperature, bone fractures, low white blood cell count, irregular heartbeat, skin depigmentation, and thyroid issues.
6. Iron: This mineral is integral to metabolic activity and reducing fatigue. Iron-rich foods include dates, pomegranates, munakka, and green leafy vegetables like methi and amaranth. Deficiency symptoms include yellowing skin, unexplained fatigue, shortness of breath, rapid heartbeat, and headaches.
7. Protein: Crucial for enzyme and hormone synthesis involved in metabolism, protein can be obtained from lentils, paneer, milk, and legumes. Deficiency signs include fatty liver, skin and hair issues, muscle mass loss, mood changes, and general weakness.

By ensuring adequate intake of these nutrients, you can support your metabolic health and overall vitality.