A protein deficiency hurts our health. With these physical signs, you should check if you suffer from a deficiency!
Protein deficiency is more common than you might think. Yet protein, also known as protein, is very important for our health and performs various important functions in the body. For example, it acts as a supplier of energy and vital amino acids, which we can only absorb through protein. In addition, a regulated protein intake helps the body to renew cells and tissues.
How high is my protein requirement?
According to the German Nutrition Society, both men and women should eat between 0.8 and 2 grams of protein per kilogram of body weight daily to avoid slipping into a deficiency. This means a 60-kilogram woman could consume up to 120 grams of protein per day.
What signs reveal that I have a protein deficiency?
Since protein is mainly found in dairy products and meat, vegetarians and vegans, in particular, should make sure their protein intake is adequate. However, there are also some physical symptoms of a protein deficiency.
You're constantly hungry: In 2013, an Australian study showed that constant hunger is a common sign of a protein deficiency. "We found that regardless of BMI, increased appetite occurs until the body has consumed enough protein," said Dr. Alison Gosby, who led the study at the time.
You have hair loss: Hair is made up of the protein keratin, which is not considered vital by the body. If the body gets too little protein, it, therefore, stops producing keratin - which can lead to temporary hair loss. However, protein deficiency tends to be one of the less common causes of hair loss.
You lose muscle mass: Muscles are largely made up of proteins. To regenerate and grow, muscles need amino acids from proteins. If you have a protein deficiency, the first thing the body does is take the reserves from the muscles - causing them to lose mass. The result: muscle weakness and wasting.
Your arms and legs swell: So-called edema refers to excess fluid accumulated in body tissues, causing them to swell. Arms and legs are often affected. To prevent edema, the body needs proteins. This is because it ensures that salt and water remain in the blood vessels instead of entering the tissue.
You get sick all the time: Another infection? Several studies show that the immune system has to perform at its best when it doesn't get enough protein. This is because a protein deficiency can reduce the number of so-called T cells responsible for fighting viruses and bacteria. This not only leads to more infections, but they are also often more severe than normal.
What foods contain protein?
Of course, proteins are found primarily in meat (chicken, for example), eggs, and dairy products such as cheese. Vegans get most of their needed protein from legumes and lentils. Make sure that you have one of these protein sources on your plate at every meal - then you don't have to worry about protein deficiency.
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