Proteins are crucial for our health and weight loss, and they can be found in a variety of products we eat daily, such as poultry, meat and dairy products, fish, eggs, legumes and more.
Research shows that protein-rich meals can keep us full for a long time. The recommended daily dose of protein for men aged 19-50 is 56 grams per day, while for women it is 46 grams per day.
Here are some of the signs that you are not taking enough protein in your body:
1) You lose muscle mass
Protein is made of amino acids, which are crucial for building muscle. This means that if you do not consume an adequate amount of protein (depending on your height/weight and physical activity), it can result in loss of muscle mass, reduced strength.
2) You are prone to fractures
In addition to a calcium-rich diet, protein-rich food is also important for bone health. Without enough protein to provide energy for the proper functioning of the organs and brain, our body will search for other sources, and one of the places it “borrows” them is from the skeletal muscle tissue. If you consistently lack protein, your bones will be more prone to injuries such as fractures caused by their stress or breakage.
3) You are always in a bad mood
Irritability is one of the signs of protein deficiency. Protein alleviates the effects of carbohydrates (which increase blood sugar), thereby it helps in stabilizing the mood.
4) You get ill constantly
Protein is the building block of antibodies that our immune system creates, and eating a low-protein diet can result in the reduction of T-cells that fight bacteria and improve our immune system.
5) Your nails are fragile and your hair is slowly growing
When the body lacks protein, the nails can become fragile. Another sign is that the hair may start to grow slower and even stop growing.