How protein deficiency manifests itself: 6 main signs

Как проявляется нехватка белков: 6 основных признаков

For the normal functioning of the body, biologically active substances are needed — nutrients. The main building material for all organs and tissues is protein. It is a chain of amino acids that are used to perform various functions: building muscle, transporting fat, etc.

Even a small lack of proteins immediately affects the vital functions of the body, and a long and significant deficiency can lead to health problems. In this article, we will figure out how to avoid such a state.

Lack of proteins in the body: 6 symptoms that should alert
Which foods are high in protein
How to get more protein from food

Lack of proteins in the body: 6 symptoms that should alert

It is possible to check whether the body has enough of all the necessary substances by passing a detailed biochemical blood test. Normally, it should show the protein content in the range of 65-85 g / l. However, you can also recognize the deficiency on your own. The lack of proteins manifests itself in different ways, but it is difficult not to notice its symptoms. Doctors have identified six main signs that your body needs proteins urgently.

Follow us on Telegram

1. Weak immunity. In general, the immune system cannot be "weak" or "strong", but the lack of proteins is reflected in the frequency of diseases. The body simply has nothing to build antibodies from, and any trifling virus can put you in bed for a week. Are you sick often? Check protein.

2. Dull hair and brittle nails.Protein — it is also keratin, and collagen, which are necessary for the growth of hair and nails. If these elements are not enough, the hair becomes thinner and fall out, and the nails exfoliate and become soft.

3. Edema. Protein is needed to regulate water-salt metabolism. If you often see bags under your eyes in the mirror, and the ring on the finger starts to dig into the skin, it may be a lack of proteins.

4. Easily fatigued. Without protein, muscles become flabby and weak. Any physical activity is exhausting and causes an instant feeling of fatigue. To resume the growth of muscle tissue, you need to give the body the protein it needs.

5. Slow tissue regeneration. If a trifling scratch heals for several days, you need to think: is there enough building material for the body to heal the damage? In addition, this symptom may indicate diabetes mellitus, therefore it is better just in case to balance the diet, and consult doctor.

6. Bad mood.

Protein is needed for the production of serotonin, serotonin is needed to feel joy. If you break this simple chain, the mood will be at zero.

Protein deficiency may occur due to malnutrition, and may be the result of digestive disorders, metabolism, autoimmune diseases. If you sat strict diet and eat a leaf of lettuce in day, then appearing listed symptoms should "hint" on the fallacy of this approach. But if your diet is balanced, and similar signs still exist, you need to consult with therapist.

To make up for the lack of proteins, it is worth reviewing your menu. It is not necessary to lean on & nbsp; meat, proteins are also & nbsp; vegetable origin. However, if the absence of animal products in the diet is not fundamental, it is better not to refuse them. Beans and lentils are not digested as well as the same beef, for example. Therefore, more plant foods are needed to make up for the deficiency of the necessary elements.

Leader in protein — chicken egg.

More precisely, not the whole egg, but only its protein, which can be used in food at least every day. The yolk also contains a lot of cholesterol and fats, so it is better to limit its use (2–3 yolks per week will be enough).

Mushrooms, especially ceps contain a lot of protein.

In 100 grams of such mushrooms — 3.5 grams of protein (in an egg, for example, 3.7). If you are tired of chicken fillet and scrambled eggs, you can diversify the menu with mushroom dishes. And tasty and healthy.

You can make up for the lack of protein with nuts, 100 grams of walnut contains 15 grams of protein

, pistachios — 20 grams, and in peanuts — 26! But in addition to protein, nuts also contain fats, and also a lot. Therefore, you need to limit yourself to 50–70 grams of mixed nuts per day.

Fish and seafood — Another valuable source of protein.

Caviar, sea fish, squid and shrimp contain from 15 to 25 grams of protein per 100 grams of product. In addition, they have a lot of other valuable micro and macro elements, so you should include them in your diet at least a couple of times a week.

It is important not only to optimize your menu, but also to eat so that the nutrients are absorbed as much as possible. For example, if there is a piece of beef and a handful of quinoa on a plate, do you think the protein in them adds up? Well, no, the phytic acid found in cereals reduces the availability of nutrients by forming insoluble compounds with them. Hence the first rule: garnish separately, meat separately. Or take vitamin C with food, it improves the assimilation of products.

Follow us on Instagram To get more protein from a piece of meat, you need to thoroughly...chew the meat. Well-chopped food, moistened with saliva, is absorbed almost completely, while a piece swallowed on the run will bring little benefit. In addition, poorly chewed food can provoke gastrointestinal diseases.

Scientists have found that taking special probiotics with food increases the absorption of nutrients by several times. Good digestion ensures that you get the most out of your food. If you do not want to take probiotics in capsules, include in your diet: sauerkraut, kefir, kimchi, pickled apples. Follow these simple rules, optimize your diet, and lack of protein will not threaten you.