Health

Warning Signs Which Indicate That You Are Protein Deficient

Protein is one of the most important nutrients for your body.

First of all, your body uses protein to build and repair tissue. Consuming protein-rich foods is very important because protein is essential for your muscle development and boosting your metabolism.

These symptoms indicate that your protein levels are low:

  • High cholesterol levels

Consuming fatty foods increases the risk of developing high cholesterol and triglycerides. High-sugar diets which include foods like sugary snacks, processed foods, and refined crabs, inflammation, and hormone imbalance can also result in increasing your bad cholesterol.

  • Anxiety and moods swings

Omega-3 fatty acids reduce inflammation, prevent cardiovascular diseases, and improve brain power. These fatty acids increase your muscle protein synthesis, help you gain muscle mass, and control your mood. Amino acids are known as the building blocks of protein.

  • Working out is exhausting you

If you are protein deficient, you will not be able to do even light exercises. Protein gives you energy and low-protein diet leads to weight gain, muscle loss, and fatigue.

  • Sleep disorders

Low-protein diet increases the levels of cortisol which is known as the stress hormone. Elevated cortisol disrupts your sleep which can lead to high blood sugar levels.

  • Brain fog

Protein has a key role in keeping your brain healthy. A low-protein diet can result in brain fog and lack of concentration. On the other hand, high-protein diet improves your brain power, learning, and motor skills.

  • Bloating, gas, and constipation

Protein intake is very important for your digestive health. Protein malabsorption leads to muscle contractions in the gastrointestinal tract.

  • Food cravings

A high-protein diet boosts your sense of fullness. By following this diet, you will keep your blood sugar levels normal and control your appetite.

  • Menstrual irregularity

As it was mentioned previously, protein deficiency affects your hormones, so you are more likely to experience menstrual problems.

  • Slow healing

Protein deficiency is a risk factor for developing osteoporosis, muscle and bone weakness. Protein aids the absorption of calcium, which is an essential nutrient for your bone health.

How much protein our body needs?

It’s important to emphasize the fact that protein intake depends on the following factors: gender, age, body weight, and physical activity.

-The recommended daily protein intake is 46 grams for women.

-The recommended dose for men is 56 grams of protein.

-Physically active people, ill people, and pregnant women need low amounts of protein.

Protein-rich foods 

  • Beans
  • Lentils
  • Almonds
  • Chia
  • Flaxseeds
  • Nuts and grains
  • Mushrooms
  • Kale
  • Spinach
  • Broccoli
  • Brussel sprouts
  • Wild-caught salmon
  • Turkey
  • Chicken
  • Grass-fed beef

Thank you for your attention.

 

 

 

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