We have all heard that protein is the building block of the body and absolutely necessary for us to survive. But you’re maybe eating not enough protein.
Protein deficiency is one of the most important things to know, as it can seriously affect your well-being, but few people know about it.
What does the body need protein for?
The body needs protein to repair old tissues and cells and create new cells in the body. Therefore, protein is essential for the healthy functioning of the body.
Protein is the second most abundant component in the body, behind only water. Protein is concentrated in muscles, about 43%, skin 15% and blood 16%, and daily protein intake accounts for 10-15% of the body’s energy supply.
6 most recognizable symptoms of protein deficiency
It is time to identify these signs of protein deficiency before it’s too late.
1. Reduced muscle mass
Losing muscle mass is often one of the biggest signs of protein deficiency.
This can happen because if the body lacks protein in the diet, it tends to get from the muscle, the amount of protein needed for the body. Over time, muscle loss leads. Therefore, it is necessary to consume the amount of protein the body needs, to build healthy muscles.
2. Weak immune system
Amino acids are essential nutrients found in protein. However, a deficiency of amino acids may increase the risk of disease. This can damage the immune system and may disable the body’s ability to fight infections.
One study said that protein consumption can help boost the immune system and prevent disease. Protein appears to promote glutathione production in tissue. Glutathione is a factor in the body’s antioxidant defenses, which determines immune function.
3. Brittle bones
Protein helps maintain bone density and helps keep bones strong. Lack of protein can make bones weak and brittle.
4. Slow wound healing
Surprisingly, the healing process is related to protein in the body. Therefore, eat the minimum amount of protein recommended daily to help heal and accelerate the recovery of sports injuries.
5. Hair loss, brittle nails
Although protein is responsible for building and maintaining cell growth, it is an essential part of skin, hair and nails.
Lack of protein can cause redness on the skin, brittle nails and more likely to break hair. Without protein, hair can lose its shine and split ends, less volume and less volume.
6. Cravings and calorie intake increase
Do you often crave sweets? When the body feels protein deficient, it tends to react by creating a feeling of hunger, leading to a sweet craving.
Only when you consume enough protein, you will feel full for a long time and not be hungry. So, what happens if you eat less protein? Will feel hungry, leading to higher calorie consumption.
What to eat to have the optimal amount of protein?
For adults, the recommended daily amount of protein is about 0.6 grams per kilogram of body weight. That means a person weighing 50 kg needs about 30 grams of protein a day.
The equivalent of that is:
- 90 grams of cooked chicken or beef
- 120 grams of cooked pork or fish or shrimp
You also need to know that, to get 10 grams of protein, you need one of the following:
- 300 ml of nonfat soy or cow’s milk
- 200 ml of yogurt
- 2 eggs
- 75 grams of beans
- 50 grams of almonds or peanuts, pistachios and sunflower seeds.
Although you need to meet your protein needs, you also need to eat a varied and balanced diet of all food groups, like carbohydrates, fats, vitamins and minerals.