Protein is important for health because it is needed by the body for growth, development and renewal. In other words, without proteins, the body cannot function. Proteins are long chains of amino acids that we get from food.
Amino acids are found in many foods, including vegetables, but, unfortunately, poor nutrition increases the risk of protein deficiency in the body. estet-portal.com will tell you how to understand that the body lacks proteins, and how you can make up for their lack.
Why does our body need protein
The body uses proteins every day to maintain life: growth and maintenance of the functions of each component of our body – from skin and hair to digestive enzymes and immune cells that are constantly dying and being replaced by new structural elements.
Internal organs, muscles, hemoglobin, antibodies, and even some hormones are made up of proteins, which is why they are essential for almost every function of the human body – from blood sugar control to fighting disease-causing bacteria.
On average, an adult needs about 1 g of protein per 1 kg of body weight per day. However, this indicator varies depending on the age, gender and level of physical activity of the person.
In conditions of protein deficiency, the body cannot effectively perform all functions, therefore this state is highly undesirable to start.
Therefore, estet-portal.com will tell below:
- what symptoms may indicate a lack of protein;
- how can you make up for the lack of protein in the body.
What symptoms may indicate a lack of protein in the body
The following symptoms may occur in conditions of inadequate protein intake:
- slow metabolism;
- failure to lose weight;
- failure to gain muscle mass;
- lack of energy and fatigue;
- problems with concentration and learning;
- mood swings;
- pain in muscles and joints;
- high blood sugar;
- slow wound healing;
- weakened immune defense;
- high blood cholesterol;
- sleep disorders;
- clouded mind;
- constipation;
- weight gain;
- Irregular menstruation.
Amino acids are essential for the synthesis of neurotransmitters that control your mood, as well as the hormones dopamine and serotonin, which are responsible for positive emotions. Therefore, a lack of protein in the diet often leads to mood swings.
How to make up for the lack of protein in the body
Before you begin to make up for the lack of protein in the body, you need to make sure that it is present. Some symptoms of protein deficiency are similar, such as those of vitamin D deficiency or dangerous diseases. Therefore, the first thing to do is to see a doctor and find out if you really need additional protein in your diet.
As far as nutrition is concerned, it is important to consume protein on a regular basis, without exceeding the allowable daily allowance, since excessive amounts of protein food burden the kidneys.
People with kidney disease should definitely plan their diet, especially in terms of protein foods, with their doctor.
It is best for healthy people to combine animal and vegetable proteins, namely:
- animal proteins are found in meat, dairy products, eggs and fish;
- legumes, nuts and seeds, mushrooms, as well as unprocessed oatmeal and buckwheat contain the most vegetable proteins;
- Even some vegetables are relatively high in protein: spinach, broccoli, Brussels sprouts.
Read also: Major protein sources you need to know about
Remember that your body needs protein foods, especially during growth, recovery from injury or pregnancy. Lack of protein increases the risk of developing diabetes, impairs brain function and leads to high blood cholesterol. Therefore, high-quality and natural protein foods must be present in sufficient quantities in the diet of each person.
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