There’s no doubt that protein is very nutritious and it plays a vital role in the body. Our bodies suffer when we lack enough protein nutrients. A study has it that over 1 billion people around the globe are suffering from protein deficiency. This is more common in Central Africa and southern Asia due to the fact that about 30% of the children get very little protein.
But how do you know if you are deficient of protein? What are the obvious signs that you lack protein in your body system? Here’s a list of signs and symptoms that lets you know when something is wrong.
8. Constantly hungry
Low protein in the body may cause you to always be hungry for food or quick snacks. This could be as a result of your unlimited access to foods high in calories when the amount of protein is low compared to the body’s calorie count. Eat foods rich in protein such as beans and nuts as regularly as possible. Also, consult your doctor for a better dietary plan.
7. Joint pain and loss of muscle mass
The largest reservoir of protein in the body is the muscles. Muscles are so sensitive that they react to pain, weakness and they lose mass if there’s a protein deficiency. This is commonly found in elderly people. To maintain muscle growth and strength, you need to constantly eat foods rich in protein.
6. Skin and nail problems
If you notice you nails are growing weak, brittle, and in some cases, you might observe some whitish or brownish bands or patches on the nails; this is probably as a result of low protein level in the body.
5. Hair loss
The human hair is made up of 90 percent protein known as keratin. You may start experiencing hair breakage when you don’t get the nutrients needed to to enrich your hair. This may cause hot hair to be thin and fade off. This may happen because the body isn’t getting enough protein to supply the areas where hair grows.
4. Fatty liver
The most common symptoms of protein is fatty liver, and it could cause fatty liver disease, liver scaring, inflammation and even potential liver failure if left untreated.
This condition is very common among obese people, children and people who consume too much alcohol. Ensure to have enough protein in your diet to avoid this from happening. Exercise regularly and avoid alcohol.
3. Higher chance of bone fractures
Dr Axe made us understand that “Protein is needed for calcium absorption and helping with bone metabolism.” Like muscles, a reduced intake of protein can affect our bones as well. This means, not having enough protein can lead to the weakening of the bones in the body, hence, increasing the risk of bone fractures.
2. Sleep deprivation (Insomnia)
If you’re experiencing trouble sleeping, it is highly likely linked to a deficiency in protein. The protein in the food we eat act as building blocks for tryptophan. Tryptophan is an amino acid that triggers drowsiness that causes sleep. Lack of protein reduces the chance of tryptophan from kicking in. This means, you need to get enough protein in your body system before bedtime to enable you to get better sleep.
1. Brain fog
It is very vital to get a proper intake of protein in order to support a healthy brain function. If you are experiencing a lack of motivation, trouble learning new things or poor memory, this is clearly a sign that you are protein deficient. A study has it that serotonin, dopamine, and epinephrine are neurotransmitters that your body requires in order to focus.
USDA recommends that the minimum daily intake of protein for adults is 56g for men, and 46g for women. It however varies for kids and it could go from 19g to 34g depending on their age. It also depends if you’re ill or prevent. Consult your medical doctor for a healthy dietary plan.
What are the foods you eat that gives you the needed amount of protein? Do you feel any changes in your health? Please share with us in the comments. Thank you.