A strong desire to eat, lack of energy, and pain upon waking up…many signs that may indicate a lack of protein in the body.
Our daily need for protein is 0.8 grams per kilogram, which means that an adult weighing 55 kilograms needs about 44 grams of protein. We are talking about the protein content of the food, not the weight of the protein food.
These nutrients are important and beneficial for the formation of muscles, bones, hair, nails and even skin, and here lies the importance of consuming them adequately. There is also no need to resort to chicken or fish, as there are plant proteins in quinoa, chickpeas, soy, and others.
Elderly people may face a deficiency in this protein. The reason is that some foods rich in it, such as chicken, are difficult to chew, which prompts them to exclude these foods from their diet. People who follow a vegetarian diet also suffer from protein deficiency.
But how does a person know that he has a protein deficiency? Nutritionist Rafael Garman offers 6 basic signs that may indicate this deficiency.
1- Weakness in the joints and muscles
Muscle tissues and cells need protein to regenerate properly, but any deficiency in protein makes the body have difficulty maintaining this function. Consequently, the person suffers from weakness and pain in the joints and muscles. Therefore, if you suffer from pain in your knees or elbows, or feel tired when you wake up, you should consider what you eat and be sure to eat foods rich in protein, as the solution may be in nutrition above all else.
2- Lack of energy
A lack of protein weakens the immune system, making you feel tired, exhausted, and lacking in energy. If you feel these signs, we advise you to include protein in your diet.
3- Prone to water retention
Not eating enough chicken, fish, and vegetables leads to a lack of protein in the blood. One of the most important roles of albumin is to maintain the level of fluids in the body through blood circulation, thus preventing fluid accumulation in tissues and certain places in the body. As a result, low protein causes fluid accumulation and retention in the body.
4- Hair loss and broken nails
Nails and hair are made of keratin, which is an essential protein to strengthen them and maintain their elasticity. If you do not consume enough protein, it is common to notice hair loss and brittle nails. These signs indicate a lack of protein and seek to increase some foods rich in it in your daily plate.
5- Not sleeping well
Due to lack of sleep, it is difficult to produce hormones, which will lead to an imbalance in the body. Therefore, the body will not have enough tryptophan, which is an essential amino acid for the body. Since this acid is made up of proteins, any deficiency will prevent it from performing its role with the hormone serotonin, which is responsible for restful and good sleep.
6- Desire to eat or feel hungry
The constant feeling of wanting to eat or constant hunger is a basic indicator and sign of protein deficiency in the body. Protein helps you feel full for a longer time and has an appetite suppressant effect. Therefore, make sure to eat enough protein to avoid the desire to eat.
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