Are you tired, moody or noticing changes in your hair or skin? You may be lacking in protein. Protein is necessary for many bodily functions – from muscle repair to immune support. Let’s examine the signs of a protein deficiency, and why it is important.
Protein is an important building block for the body. Milena Kaler, nutritionist, says that amino acids are essential for muscle repair, growth, and maintenance. These amino acids are also important for energy production, immune system function, and neurotransmitter synthesis.
How much protein is enough? Riya Kanji, nutritionist, says that a simple guideline to follow is to consume 0.8 grams of proteins per kilogram of weight. This is roughly 50-70 grams of protein per person per day. Individual needs can vary depending on factors such as age, activity level and overall health.
Eight signs that you may not be getting enough proteins
- Swollen ankles and feet: A lack protein can disrupt fluid equilibrium in the body causing swelling in the extremities.
- Mood changes: A protein deficiency may affect neurotransmitter levels, causing mood swings or irritability.
- Hair, skin and nail issues: Protein is essential for your hair, nails and skin. A lack of protein can lead to brittle hair, dry skin, and brittle nails.
- Slow-healing Wounds: Proteins are essential for tissue repair and the production of collagen, so a lack can slow down healing.
- Protein is essential for maintaining muscle mass and strength. You may feel weak and tired if you are lacking in protein.
- Frequent Hunger: Protein influences hunger hormones to make you feel satisfied. Lack of protein can increase appetite and cravings.
- Sugar cravings: If you don’t consume enough protein to stabilize your blood sugar levels, you may experience intense sugar cravings.
- Frequent illnesses: Protein supports immune function. A protein deficiency may make you more susceptible.
If you notice these signs, then it may be time to reevaluate your protein intake. You can improve your diet by including a variety foods that are high in protein. Lakhani-Kanji says that adding protein to your diet may be easier than you think. Include lean meats and fish, legumes, eggs, nuts, seeds, and legumes in your meals.
Protein is not just for bodybuilders. It’s important for everyone’s well-being. By recognizing signs of protein deficiency, and making dietary changes, you can support the functions of your body and overall health.
