signs, causes and how to deal

The pace of mod­ern life, the qual­i­ty of food and many oth­er fac­tors all affect health. In a new arti­cle, we’ll show you how to rec­og­nize and man­age a pro­tein defi­cien­cy.

protein deficiency

Prop­er nutri­tion is, with­out a doubt, very impor­tant. But it is impor­tant to strive not only to con­sume as lit­tle junk food and all sorts of nasty things as pos­si­ble, but also to con­sume a suf­fi­cient amount of pro­tein. Why is it so impor­tant?

What are proteins for and where to find them

Pro­teins or pro­teins are the basis of the life of our body. The growth and devel­op­ment of inter­nal organs, their prop­er func­tion­ing, and the main­te­nance of body func­tions depend on them.

No meta­bol­ic process is com­plete with­out pro­teins, so you need to eat them every day.

Dai­ly pro­tein intake per day: 1 — 1.3 g per kilo­gram of body weight.

What foods have more protein

Pro­teins are not pro­duced in the body, so they must be con­sumed with food. Foods con­tain­ing a lot of pro­tein should be includ­ed in the dai­ly menu in max­i­mum quan­ti­ties.


There are not only a lot of pro­teins in fish, but there is also iron, as well as vit­a­min B‑12, the defi­cien­cy of which can also cause not the most pleas­ant con­se­quences. The most use­ful types of fish are trout, salmon and her­ring.

Eat­ing two serv­ings of fish a week is not only deli­cious, but also very healthy.


One egg has 6.5 g of pro­tein, so a three-egg omelet will meet half the pro­tein require­ment. Well, the rest can be eat­en lat­er, dur­ing the day.


Low-fat dairy prod­ucts are very healthy and sat­is­fy­ing: they have a lot of cal­ci­um and vit­a­min D, as well as pro­tein.

Add two to three serv­ings of dif­fer­ent dairy prod­ucts to your menu a day.

Nuts and legumes

A serv­ing of lentils is almost 20 grams of pro­tein, so if you don’t eat meat and fish, you should focus on nuts and legumes. Nuts can also be used as a healthy and nutri­tious snack.


Lean meats and poul­try are some of the most obvi­ous sources of pro­tein for the body. Pay atten­tion to low-fat pieces, as well as to the turkey.


Signs of Protein Deficiency

Pro­tein defi­cien­cy imme­di­ate­ly affects the gen­er­al con­di­tion of the body, but what exact­ly should you pay atten­tion to? Here are some red flags for a pro­tein defi­cien­cy:

  • low immu­ni­ty;
  • fatigue, unpro­duc­tive­ness, absent-mind­ed­ness;
  • mus­cle weak­ness, fatigue;
  • con­stant­ly want to eat;
  • poor con­di­tion of the skin, nails and hair;
  • puffi­ness;
  • slow wound heal­ing.
protein deficiency

How to deal with protein deficiency

First of all, if you notice symp­toms of a pro­tein defi­cien­cy in your­self, you should con­tact a ther­a­pist and get test­ed. If this is con­firmed, you should imme­di­ate­ly begin to replen­ish the pro­tein in the body.

natural way

If it’s just mal­nu­tri­tion, your doc­tor will rec­om­mend a pro­tein-rich diet that includes caviar and fish, eggs and meat, legumes, and dairy prod­ucts.

Health care

If the pro­tein defi­cien­cy is not due to mal­nu­tri­tion, the doc­tor may pre­scribe med­ica­tion: enzymes to make pro­teins eas­i­er to digest.

Prevention of protein deficiency

First of all, you should eat right, includ­ing foods rich in all the nec­es­sary sub­stances in your diet. To get involved in mono-diets and starve is not worth it. It is also nec­es­sary to vis­it a doc­tor often, under­go med­ical exam­i­na­tions.

Eat right and take care of your health!

Pho­to: Unsplash

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