7 symptoms that warn you that you take little protein

Proteins, along with carbohydrates and fats, are an essential macronutrient for health that must be provided by food in sufficient quantity. Proteins are made up of amino acids, which are the building blocks that the body combines to build different types of tissues and substances. The body can synthesize 12 amino acids but needs to get 10 more from food. These are the essential amino acids (lysine, leucine, tryptophan, valine, histamine, isoleucine, threonine, phenylalanine, and methionine).

If you do not ingest appropriate amounts of these ten amino acids, the negative consequences can be seen in the functioning of the immune system, in the hormonal system, in the functioning of the organs and in the quality of the musculature, for example. Without essential amino acids, the body cannot regenerate. and cannot form new cells.

How much protein is needed per day?

The World Health Organization recommends getting a minimum 0.8 grams of protein per kilo of body weight for adults. This means that a person who weighs 75 kg needs 60 g of protein.

Children, adolescents and the elderly need something more, 1 g. However, in certain situations the needs are increased. For example, athletes who build muscle and people who follow a low-calorie diet to lose weight may need between 1.5 and 2.5 g of protein per kilogram of body weight.

On the other hand, people who suffer from certain kidney diseases can adjust the proteins they eat to a minimum, under medical supervision, so as not to damage the organ.

7 signs that identify a protein deficiency

Loss of muscle mass. If the body does not receive enough protein, it turns to muscle tissue protein. As a result, the muscles break down, lose volume and resistance. Consequently, we feel weak and tired.Easy to contract infections. The immune system needs proteins to make the antibodies that detect and fight viruses and bacteria. If you do not have them, you increase the risk of suffering from infectious diseases, which can be fatal.Food cravings. Proteins are metabolized, that is, they are transformed into glucose, very slowly, which is why they contribute to stable blood sugar levels. If you don’t consume enough protein, it’s easier for sugar levels to rise and fall, which causes energy “slumps” and cravings at odd hours, especially for sweet and fatty foods (the less healthy ones).Poor wound healing. Consuming little protein delays wound healing as cells renew themselves late.Aged look. People with protein deficiency often suffer from hair loss, increased wrinkles, dark circles under the eyes, brittle nails, and a pale complexion. The gums may also recede.Mood swings and mental illness. Lack of protein can lead to fatigue, tiredness, lack of concentration, dissatisfaction, and in the worst case, even depression.Swollen eyes and water retention. If certain proteins are missing in the blood, the plasma fluid passes into the surrounding tissue and edema develops, which becomes visible, for example, in the bags that appear under the eyes.

The consequences of a protein deficiency

Beyond the apparent symptoms, a protein deficiency can have serious negative health effects and in numerous areas and functions of the body. Some may go unnoticed in the early stages:

Lack of strength.Tendency to fall.Movement restrictions.Shallow breathing and feeling short of breath.Increased risk of pneumonia.Immunodeficiency.Development of heart failure.Damage to the intestinal barrier.Difficulty in digestion due, for example, to decreased secretion of digestive enzymes.

How can you fix a protein deficiency?

Both animal and plant-based foods are adequate to meet protein needs. However, foods of animal origin generally contain a higher proportion (especially lean meat and fish). Nevertheless, It is possible to get all the necessary proteins with a 100% vegetable diet.

If you follow a lacto-ovo vegetarian diet, you can get part of your protein from dairy products (preferably skimmed) and eggs.

125 g of low-fat yogurt: 7 gOne medium egg: 5 g

It is recommended that most of the proteins come from plant foods. The vegetables richest in protein are legumes (chickpeas, lentils, beans, soy derivatives such as tofo), cereals (wheat, rice, etc.) and pseudocereals (quinoa, amaranth). The contribution of some of these foods is:

100g firm tofu: 8.2g200g cooked lentils: 18g200g cooked brown rice: 4.5g

The daily protein requirement is completed with one or two servings of nuts (walnuts, peanuts, cashews, hazelnuts, etc.) and seeds (sesame, sunflower, etc.).

30 g of walnuts: 4.5 g 30 g of tahini (sesame paste): 5 g

What are the functions of proteins in the body?

Growth and maintenance of tissues. Under normal circumstances, your body breaks down the same amount of protein that it uses to build and repair tissue. Other times, you break down more protein than you can create, thus increasing your body’s needs. This occurs in periods of illness, during pregnancy and during lactation. People recovering from injury or surgery, older adults, and athletes also require more protein.They make biochemical reactions possible. Enzymes are proteins required in the thousands of biochemical reactions that take place inside and outside cells, involving minerals, vitamins, and other endogenous nutrients and substances. These reactions are essential in the assimilation of nutrients, energy production, muscle contraction or immune defense, among many other processes.Some proteins are hormones, that is, chemical messengers that help the communication between cells, tissues and organs.They provide structure, because some proteins are fibrous (such as collagen, for example) and provide rigidity to cells and tissues.They maintain the proper pH. Regulation of the concentrations of acids and bases in the blood and other body fluids is essential for health. Some protein is used by the body to increase acidity, where and when it is needed.They balance body fluids. Albumin and globulin are proteins in the blood that help maintain your body’s fluid balance by attracting and holding water. A severe lack of protein causes an accumulation of fluid in the stomach that causes typical bloating in malnourished children.They reinforce the action of the immune system. Proteins help form immunoglobulins, or antibodies, to fight infection.They transport and store nutrients. There are transport proteins that carry substances through the bloodstream, into cells, or out of cells. They can be vitamins or minerals, glucose, cholesterol, oxygen, etc.They provide energy, They contain four calories per gram, the same amount as carbohydrates. However, the last thing the body wants to use for energy is protein.