6 NUTRITIONAL DEFICIENCIES THAT CAN CAUSE WEIGHT GAIN

Here's how some key nutrient deficiencies can contribute to packing on the pounds. (Pexels)

We often associate weight gain with overeating and a lack of exercise. However, there's another surprising culprit lurking in the shadows: nutritional deficiencies. Our bodies rely on a complex interplay of vitamins and minerals to function optimally, and imbalances can lead to unintended consequences, including weight gain.

Here's how some key nutrient deficiencies, as explained by Bharathi Kumar, dietician at Fortis Hospital, Nagarbhavi, Bangalore, can contribute to packing on the pounds:

1. Vitamin D Deficiency: This "sunshine vitamin" plays a crucial role in regulating metabolism and insulin sensitivity. When Vitamin D levels are low, the body may struggle to burn fat efficiently, leading to weight gain. According to Kumar, limited sun exposure is a common culprit for Vitamin D deficiency.

2. Omega-3 Fatty Acid Deficiency: Low levels of omega-3 fatty acids, abundant in fatty fish, can disrupt hormones that control hunger, making you crave calorie-rich foods. This can lead to overeating and weight gain.

3. Protein Deficiency: Protein is a key building block for muscle tissue, and adequate intake helps regulate satiety hormones that control feelings of fullness. Low protein intake can lead to increased cravings and overeating, ultimately contributing to weight gain. Kumar highlighted this as a particular concern for vegetarians who may need to find alternative protein sources.

How are you getting your protein? (Source: Freepik)

4. B Vitamin Deficiencies: B vitamins like B12 and B6 play a vital role in energy metabolism and converting food into usable energy. When these B vitamins are deficient, fatigue and cravings for sugary foods can take hold, leading to weight gain.

5. Iodine Deficiency: Iodine deficiency can lead to hypothyroidism, a condition marked by a sluggish metabolism and weight gain.

6. Iron Deficiency: While often associated with fatigue, iron deficiency can also disrupt your metabolism. Iron is essential for transporting oxygen throughout the body, and when levels are low, the body may compensate by storing more fat for energy. Kumar pointed out that iron deficiency can paradoxically cause weight gain due to hormonal imbalances and lower activity levels.

It's important to note that weight gain isn't the only consequence of these deficiencies. They can also manifest as fatigue, low mood, difficulty concentrating, and weakened immunity.

So, what can you do?

1. Consult a Doctor: If you suspect you might have a nutritional deficiency, a doctor can perform a blood test to confirm and recommend appropriate supplements or dietary changes.

2. Prioritise a Balanced Diet: Focus on consuming whole, unprocessed foods rich in essential vitamins and minerals. Fruits, vegetables, whole grains, lean proteins, and healthy fats should form the foundation of your diet, incorporating the suggestions from Kumar:

• Sunshine exposure: Aim for some regular sun exposure to boost Vitamin D levels.
• Fatty fish: Include salmon, tuna, and sardines in your diet for omega-3 fatty acids.
• Lentils, nuts, and whole grains: These are excellent plant-based protein sources for vegetarians.
• Dairy products: Milk, cheese, and yogurt can contribute protein, Vitamin D, and calcium.

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2024-04-23T14:04:24Z dg43tfdfdgfd