Protein is essential for living organisms. This substance provides the body with the energy it needs and helps our body to regenerate well. Protein is made up of long-chain amino acids, which are the building blocks of muscle. Your body produces 11 amino acids, but 9 of the amino acids called essential amino acids must be provided by food. So now the question is, how do we know our body is deficient in protein ? In this article, we are going to describe the symptoms of protein deficiency . Keep in mind that like other deficiencies, signs and symptoms can have other causes, so you should see a specialist for an accurate diagnosis.
Sustainable food desires and need to eat a variety of snacks may be the result of a diet low protein. Decreased protein can also affect blood sugar.
Joint and muscle pain:
Muscle weakness, pain, and lethargy may indicate that your muscles are using fluids for energy instead of protein. The body needs enough protein to build strong muscles.
Slow recovery and recovery from injuries:
It needs protein to heal and regenerate cells, tissues and skin. To have a stronger immune system, your body needs to get enough protein.
Skin, hair and nail problems:
Thinning hair, thinning hair , and peeling nails can be early signs of protein deficiency.
Edema or fluid accumulation: Protein plays a very important role in preventing fluid accumulation in tissues, especially in the foot and ankle.
Get sick easily:
Repeated illness is a sign that the immune system is weakened. Because immune cells are made of protein, a deficiency in this substance can lead to recurrent diseases.
The cloudy brain may also be due to a decrease in protein in the body. It causes confusion, memory loss or inability to concentrate.
How much protein should be consumed?
If you have a variety of whole foods in your diet, protein deficiency will be very rare. But if you do not get enough protein in your diet, it may mean that you do not have enough calories and you will end up suffering from a lack of protein. If you have very few calories, your body uses protein for energy, while protein should be used to build muscle, build a strong immune system, healthy skin, hair and nails. The average person should consume at least 0.36 grams of protein per pound of body weight. However, the exact amount of protein depends on various factors such as activity level, muscle mass and your current state of health.
Who is at risk for protein deficiency?
Older people: As people get older, their digestive system and ability to use protein decreases.
Athletes: Athletes burn more calories and use more protein to build muscle.
People recovering from a serious illness or injury: The body needs to eat more protein for treatment.
People who are under pressure and stress: Stress hormones increase the breakdown of tissues and muscles.
People who are losing weight: Various studies have shown that enough protein is needed to lose weight to balance blood sugar levels and prevent muscle breakdown.
People with digestive problems or less stomach acid: Most people have an imbalance in their gut and cannot digest protein effectively. This can lead to a weakened immune system, weight gain and protein deficiency. For protein to be well digested, the body must have the right amount of stomach acid.
What to do if there is a protein deficiency?
If you eat processed, high-carbohydrate, high-sugar foods, try replacing them with whole foods such as fresh meat, fish, poultry, dairy, eggs, whole grains, fruits and vegetables. There are excellent proteins in plant foods and animal products that you can benefit from.
If you are a vegetarian, there are excellent protein sources such as whole grains, lentils, soy, beans, nuts, seeds and vegetables that you can use.
If you do not like protein foods or do not want to eat it, it is better to use protein powders made from soy, eggs, rice, or wheat.
If you think you have low stomach acid, it is best to seek professional help.
If you have a lot of stress in your life, look for meditation and yoga techniques or find activities that can reduce your stress.
Fortunately, protein is present in most forms. You can find it raw or cooked. No matter what diet you follow, you should be able to get the protein your body needs from different sources.