Here are 5 nutritional deficiencies that can cause weight gain

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• Apr 24, 2024 | Pinaki Goswami

Low levels of omega-3 fatty acids disrupt hunger-controlling hormones, leading to cravings for calorie-rich foods...

Digital Desk: When it comes to weight gain, the common culprits of overeating and sedentary lifestyles often steal the spotlight. However, there's another factor at play that often goes unnoticed: nutritional deficiencies. Experts sheds light on how deficiencies in key nutrients can contribute to packing on the pounds.

Vitamin D Deficiency:

Known as the "sunshine vitamin," Vitamin D is crucial for regulating metabolism and insulin sensitivity. When levels are low, the body may struggle to burn fat efficiently, leading to weight gain. Limited sun exposure is a primary cause of this deficiency.

Omega-3 Fatty Acid Deficiency:

Low levels of omega-3 fatty acids disrupt hunger-controlling hormones, leading to cravings for calorie-rich foods and subsequent overeating.

Protein Deficiency:

Protein is essential for muscle tissue and regulating satiety hormones. Inadequate intake can lead to increased cravings and overeating, especially concerning vegetarians who may need alternative protein sources.

B Vitamin Deficiencies:

B vitamins like B12 and B6 are crucial for energy metabolism and converting food into usable energy. Deficiencies can lead to fatigue and cravings for sugary foods, contributing to weight gain.

Iodine Deficiency:

Iodine deficiency can result in hypothyroidism, characterized by a sluggish metabolism and weight gain.

It's important to recognize that these deficiencies not only affect weight but also manifest in fatigue, low mood, difficulty concentrating, and weakened immunity.

So, what can be done to address these deficiencies?

1. Consult a Doctor:

If a nutritional deficiency is suspected, consulting a doctor for a blood test is essential. Based on the results, appropriate supplements or dietary changes can be recommended.

2. Prioritize a Balanced Diet:

Focus on consuming whole, unprocessed foods rich in essential vitamins and minerals. Incorporate the following recommendations from Kumar:

- Sunshine Exposure:

Regular sun exposure can help boost Vitamin D levels.

- Fatty Fish:

Include sources of omega-3 fatty acids like salmon, tuna, and sardines in your diet.

- Plant-Based Protein:

For vegetarians, incorporate lentils, nuts, and whole grains as excellent protein sources.

- Dairy Products:

Milk, cheese, and yogurt are rich in protein, Vitamin D, and calcium.

By addressing these nutrient deficiencies through a balanced diet and, if necessary, supplementation, individuals can not only manage their weight but also improve overall health and well-being. Awareness of the role of nutrition in weight management is key to achieving long-term success in maintaining a healthy lifestyle.