Protein is very important for maintaining bodily functions. protein deficiency is one of the most vulerable thing to body. To keep the body fit and healthy, we must consume enough protein throughout the day. “Proteins are the foundation which can be sought from the food we take,”. Proteins must account for 20 to 25 percent of daily calories.
What Happens When We Don’t Take Enough Proteins
We become deficient when we don’t consume enough proteins from our diet on a daily basis. Certain symptoms can be used to identify protein deficiencies.
The first symptom of protein deficiency is fatigue. Muscle loss is the cause of it. Other symptoms include foot swelling, brittle nails, skin issues, tooth loss, mood swings brought on by hormonal changes, irregular menstruation, delayed digestion from a lack of digestive enzymes, leg and muscle pain, and difficulty walking steadily. Additionally, weakened immune function may lead to recurrent infections.
How To Restore Your Protein Deficiency
The first step in treating protein deficiency is to evaluate your eating patterns. Start by including more foods high in protein in your daily meals and snacks.
- For nonvegetarians: Eat chicken, fish, and egg whites on a regular basis. Because they are high in fat, mutton, pork, and beef should be consumed in smaller amounts. They are regarded as high-biological-value, lean proteins.
- For vegetarians: Nuts like cashews, walnuts, pista, and almonds are examples of vegetarian proteins. The diet should also include seeds such as tofu, chia seeds, pumpkin seeds, flax seeds, and various pulses and legumes. You can get enough protein from one handful of nuts. However, nuts should be consumed in moderation while keeping in mind their calorie content.
- Dairy products: You can regularly consume milk and its derivatives, such as paneer, curd, and yogurt.
- Protein supplements: These could be beneficial if a person is severely lacking in protein. In these situations, having whey proteins will also be helpful.
Proteins are crucial for building antibodies and other immune components; protein deficiency can leave you vulnerable,
