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.
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;
- slow wound healing.
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.
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.
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!