Proteins are very important for a healthy and balanced diet. However, it is not always easy to be sure that we have taken enough protein into the body.
If you yourself suspect that you are not doing it in the necessary quantities, it might not be a bad idea to know what indicates an insufficient intake of protein in the body.
Increased hunger
If, even after a meal, we need some food, that is completely normal. But if the need for a certain food is constant and the meal eaten does not satisfy the hunger, it is possible that we are not eating enough protein. Proteins help regulate blood sugar, they slow down the absorption of carbohydrates and lower sugar.
If you've eaten enough protein, you'll be fuller for longer and your mood won't change. A recent study, published in the Nutrition Journal, found that study participants who ate a high-protein breakfast had less cravings for sweet or salty and spicy foods.
Slow metabolism
A low-protein diet leads to a loss of muscle mass, which results in a slow metabolism. Energy expenditure at rest is reduced, as it is directly related to the "amount" of muscle we have.
The recommended daily amount of protein, according to the Harvard Medical School, is 0,8 grams per kilogram of body weight, without taking into account physical activity and calorie intake.
Loss of concentration
Focusing and concentration are weaker if we skip proteins. Proteins make hormones and enzymes that allow the brain to function. Adequate protein intake provides the amino acid tyrosine, which improves neurotransmitters and allows them to keep us energized and focused.
Wounds heal more slowly
Proteins help tissue growth and recovery, along with micronutrients, antioxidants and various vitamins. Protein is especially important for oxygen and blood flow in wound healing, so this can be a problem for those on low protein intake. Lack of protein increases the risk of bone fractures. Several studies have shown a decrease in bone density in people who regularly consume less protein.
Anemia
Anemia is a condition that occurs when there are not enough healthy red blood cells in the blood that carry oxygen throughout the body. There are several types of anemia. Its main cause is not consuming enough proteins that are high in iron, vitamin B12 or folate.
And people who get enough protein can also develop anemia if they don't eat the right kinds of protein. Vegans and anyone who avoids animal protein have an increased risk of vitamin B12 deficiency, as it is only found in animal products.
Fluid retention
A symptom of insufficient protein consumption is fluid retention. It happens because of albumin - a protein in the blood that helps maintain fluid balance. When the body lacks albumin, fluid accumulates in the extremities, usually in the feet. Although fluid retention occurs rarely and in extreme cases - mostly when enough calories are consumed, but not enough protein.
Nails become brittle
The organism is smart enough not to waste energy on so-called unimportant processes. When you don't take enough protein and enough calories, the body will lie low, which means that nails and hair will be neglected. It also has to do with keratin, the structural protein of hair, skin and nails. The body cannot then consume keratin, and high-protein food helps the production of keratin, reports b92.
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