Protein Deficiency: Four signs you are not getting enough proteins

Protein 101
October 21, 2019

Protein Deficiency: Four signs you are not getting enough proteins

Busy work schedules, illness, lack of time, family reunions and the hustle and bustle in our everyday life’s often takes a toll on our diet affecting the way our body functions, leading to insufficient or unhealthy eating. Do you remember a time when you ever tested your protein or vitamin intake, when you had an upset stomach or increased hair fall? As vital as proteins are, they are considered as one of the most misunderstood nutrient in India.

Lack of protein tends to increase hair fall, makes one vulnerable to falling sick, and damages our immune system. So, if you feel dull and sick all day, it’s probably your body trying to tell you out loud, “Feed me Proteins”.

Four Signs that prove your body needs more proteins:

1. Brittle nails and hair loss:

Protein deficiency often shows up on our skin, hair and nails, which are largely composed of proteins and are good indicators of even the slightest deficiency of any. Nails and hair are among the first to be affected when the body doesn’t get enough proteins, since proteins are distributed first to the highest priority organs like: the brain and heart, rather than “non-essentials” organs and body parts such as: hair and nail growth.

2. Food cravings

Consuming proteins during the day not just keeps your stomach full, but it also helps in maintaining your blood sugar levels, and prevents one from overeating sugary foods, throughout the day. However, lesser protein intake does exactly the opposite; it leaves you hungrier and you may find yourself in kitchen for long hours and gazing at your fridge, often engaging in binge eating, usually unhealthy snacks (chocolate, sweets etc.) that satisfies your appetite.

3. Breaking bones / fractures

Studies have shown significant correlation of low protein intake and breaking of bones. Since protein helps maintain the strength and density of bones. As a result, lack of protein reduces the muscle mass, weakens our bones thereby increasing the risk of fractures.

4. Swollen and puffy skin

Off the most obvious signs of protein deficiency, swelling is the most common sign that you are protein deficient. This is because proteins that circulate in our blood –particularly albumin, is responsible for keeping the fluids running in our body. However, lack of proteins accumulates these fluids in our body causing the swelling especially in and around the areas of legs, feet, hands and face.

Bottom Line: There are plenty of protein options available to help you improve your health. Incorporating them into your daily routine and switching up your diet can make a big difference. Start by consuming these protein rich foods in your diet to up your protein game: lentils, yogurt, tofu, paneer, meat, chicken, Soy, eggs, milk, nuts etc.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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