This much protein is healthy: 10 signs you’re not eating enough protein

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Proteins are necessary for our body. They take part in many metabolic processes in the body, repair old cells, create new ones and enable us to use our muscles. With an average diet, protein deficiency It is not possible to get it. Here you will learn exactly what functions proteins have, how protein deficiency occurs and how you can prevent it.

What happens if there is protein deficiency?

When there is a protein deficiency, stored proteins are removed from body tissues. First, the body uses protein reserves that are not needed for survival. These are proteins obtained, for example, from hair, nails, skin and muscles.

If there is too little protein, the connective tissue relaxes more quickly and the skin becomes very thin. This is due to a lack of collagen and elastin. Hair loss and muscle wasting are also typical symptoms of protein deficiency. There are also consequences that cannot be seen from the outside. These are, for example, fatigue, weak nerves and depressed mood.

10 typical signs that you’re not eating enough protein

1. brittle nails
   Brittle fingernails and toenails. These break apart more easily and tear quickly.
2. thin hair
   Thin, brittle and dry hair, increased hair loss.
3. water accumulation
   Water retention throughout the body. When there is a protein deficiency, water flows from the blood vessels into the tissues. The body needs a sufficient amount of protein to retain water in the vessels. For example, protein deficiency may occur in cases such as swelling of the eyes or water retention in the legs.
4. bad skin color
   Due to protein deficiency, the skin becomes dry and flaky. In addition, sunburn, allergies and skin rashes appear more quickly.
5. food cravings
   The craving for sugar and sweets in general is particularly high. This condition is associated with excessive cravings and increased desire for high-calorie foods. This is because the blood sugar level constantly drops. The body needs enough protein to keep blood sugar levels stable. If there is almost no or very little protein in the daily diet, blood sugar levels fluctuate significantly.
6. burnout
   Fatigue is also a typical symptom of protein deficiency. This is due to fluctuations in blood sugar levels. People fall into “energy holes” so to speak.
7. numbness
   Increasing weakness or fatigue. If the body cannot get enough protein, it uses reserves. This includes the protein reserves of the muscles. Acute protein deficiency causes muscles to shrink. A constant feeling of fatigue and weakness occurs.
8. Disturbed sleep balance
   We need serotonin to regulate our sleep-wake rhythm. Serotonin is part of sleep regulators. The body needs amino acids to produce this messenger substance. Amino acids are supplied only through proteins.
9. weak immune system
   Those who do not have enough protein get sick more often. Proteins play an important role in a functioning and stable immune system. White blood cells consist largely of proteins. They are necessary for antibody formation.
10. Gaining weight
    Anyone who consumes too little protein suffers from food cravings. We tend to eat foods that are high in fat and sugar. This is also due to the sharp drop in blood sugar levels. Overweight people often consume too little protein or proteins that contain high amounts of saturated fatty acids.

Consume at least two grams of protein per kilogram of body weight

To prevent protein deficiency, you should consume 1.2 to 2 grams of protein per kilogram of your body weight each day. It is important to know that protein cannot be stored for a long time. It is completely different from oil. Therefore, it needs a daily protein source. If you exercise, your protein needs increase to at least 1.5 grams of protein per body weight. If you want to lose weight or tighten your skin, you should eat at least two grams of protein per kilogram of your body weight every day.

• Eggs: Egg yolk contains approximately 8 grams of protein per piece. The body can use almost all of the protein. If you eat an entire egg, you will consume approximately 15 grams of protein.
• More cheese: Cheese is an ideal source of protein. Especially hard cheeses like Parmesan. It provides around 36 grams of protein per 100 grams. Other cheeses, such as Gouda, provide around 25 grams of protein. If you want to lose weight, you should also pay attention to its fat content. Parmesan has a relatively low fat content and high protein content.
• Classical: Low-fat quark is the classic protein source. Many athletes consume large amounts of quarks. 100 grams of quark provides approximately 13 grams of protein.
• Fish and seafood: Fish is also a high-quality source of protein. It doesn’t matter if it’s pollock, cod, tuna or trout. Fish provides approximately 24 grams of protein per 100 grams.
• Meat: Chicken contains approximately 24 grams of protein per 100 grams. In any case, you should make sure that the meat is of good quality, organic if possible.

Protein sources for vegans or vegetarians

Vegetarians can use cheese, eggs or curd. But there are many protein sources for vegans, too. Protein obtained from plant sources is of very high quality. Vegetable protein sources include grains, for example oatmeal, quinoa or whole grain bread. Potatoes are also an important source of protein. 250 grams of potatoes contain approximately 5 grams of protein. Lentils are a logical alternative to fish and meat. Stew made from lentils and potatoes is an ideal source of protein.

Is protein healthy?

Is animal protein or vegetable protein better and is protein healthy? Ideally, the ratio of animal and vegetable protein in the diet is balanced. The quality of the protein is called biological value. The biological value shows how many grams of body protein can be obtained from 100 grams of dietary protein. This is due to the amino acid structure of the food. Animal protein is similar to the human body. For this reason, animal protein is said to have high biological value.

But be careful: Animal protein contains a lot of saturated fatty acids and a high amount of cholesterol. If you don’t get enough exercise and eat a high-protein and fat diet, you can quickly become overweight. An alternative is high-quality, plant-based protein products such as legumes. These can be eaten, for example, by spreading them on whole grain bread. Lentils, soybeans and peas are also excellent sources of protein.

Anyone consuming protein to lose weight should be careful not to consume more than 300 to 600 grams of meat per week.

Do you consume enough protein products?

Consuming enough protein is not difficult. Anyone who relies on whole grains and combines them with dairy products should not experience any deficiencies. Animal protein can be better absorbed by the human body, but plant protein sources are also of high value. For example, legumes. A balanced day might consist of, for example, a cup of yoghurt with oatmeal in the morning. 250 grams of potatoes and 125 grams of cod for lunch, and four whole wheat bread with lentils and cheese for dinner. Anyone experiencing multiple protein deficiency symptoms should definitely increase their protein intake. It is best for the deficiency to be diagnosed by a doctor first.

Source : Blick