There are 4 nutrients that can make or break your fragile metabolism. Avoid these nutrient deficiencies to maintain a healthy metabolism.
If someone had walked up to me 11 years ago and asked me what I was going to maintain my metabolic health – I would have laughed in their face. Unfortunately, for most people – my young self included – metabolic health is an afterthought.
Very few people understand the threats to their metabolic health or the steps that can (and should) be taken to improve metabolic rate.
Among the various killers of metabolism are nutritional deficiencies. Though we tend to associate vitamin, mineral, and nutrient deficiency with Third World countries – the reality is that they affect developed countries and presumably “healthy” populations.
The rise of fast, processed, ready-made, and fake foods with extremely low nutritional values has led to a large number of nutritional deficiencies even in countries like the United States, Canada, Australia, and the UK.
Common deficienes that can have adverse effects on your metabolism include magnesium, vitamin B2, vitamin D, and Selenium – among others.
Let’s take a closer look at these four deficiencies and how they affect your metabolism.
Low magnesium levels have been shown to increase of developing diabetes and metabolic syndrome. Metabolic syndrome is an inflammatory condition, and lack of magnesium results in excess stress and an imbalance of stress hormones. A magnesium deficiency can also lead to an increase in oxidative stress and an increase in inflammation. Magnesium is essential for the metabolism of cortisol, so adequate levels helps bring cortisol levels back to normal after the stress response.
Vitamin B2 (Riboflavin) Deficiency
Vitamin B2 is responsible for maintaining healthy blood cells, helping to boost energy levels, facilitating in a healthy metabolism, preventing free radical damage, contributing to growth, protecting skin and eye health, and even more. Riboflavin helps change the chemical makeup of other B vitamins so that they can be used by the body. Riboflavin is also needed to regulate proper thyroid activity and adrenal function and a riboflavin deficiency can increase the odds of thyroid disease.
The richest food sources of riboflavin include food groups such as grass-fed meats, grass-fed organ meats, raw cheeses, eggs, green leafy vegetables, beans, legumes, and nuts.
Vitamin D Deficiency
Vitamin D has a little known role in metabolic health. It regulates insulin secretion and sensitivity and balances blood sugar. This study showed that vitamin D deficiency is associated with insulin resistance, which directly affects thyroid health. Several studies have also confirmed a link between vitamin D deficiency, abdominal obesity and visceral fat, while research even shows that increasing your vitamin D levels may improve weight loss if you’re following a reduced-calorie diet. Besides lowering the risk of diabetes and the complications associated with it, vitamin D helps promote the health of your nervous system by maintaining proper calcium levels in the body and by promoting the release of the neurotransmitter serotonin – which can help boost mood!
This is one of the most important and straightforward deficiencies. If you desire your thyroid to work properly and thyroid hormone to work correctly in your body it is vital that you have adequate selenium intake, otherwise your thyroid will operate in a state of stress. Under selenium deficiency the activity of thyroid related function can decrease by 99 percent in your liver, kidneys, and muscles while only dropping by 50 percent in your thyroid gland and brain. T3 is the active thyroid hormone that will be used by your cells to set metabolic rate. This takes place mostly in your liver, and also in your kidneys and muscles – the other places that tend to have higher selenium content when selenium levels are adequate.
Whether you suffer from a low metabolism or not, looking out for the health of your metabolism through proper nutrition should not be ignored. For those currently struggling with their weight or a slow metabolism, working with a nutritionist to determine any deficiencies is advised.
The 3-Week Metabolism Diet isn’t a diet, it’s an easy to follow guide that will teach you how to eat for a healthy metabolism in 21 days…for LIFE.
Need help with your nutrient deficiencies? Ask me any questions in the comment section!