Except for water, proteins are the most abundant substances found in our body. They are involved in nearly every task. We need protein to repair and maintain body tissues such as skin, hair, muscles, eyes, and organs. Moreover, they are needed to transport and store molecules such as oxygen, iron, and hemoglobin. Next to carbs, it’s a major source of energy and it is needed to regulate and create hormones and enzymes, too.

 

What are Proteins

 

Proteins are big chains of different amino acids. These small molecules have a similar structure, but each has a distinct characteristic that distinguishes it from all other amino acids. From the 20 different amino acids your body needs to create proteins, nine are essential to your diet because your body cannot make them for you.

These 9 essential amino acids are: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine

FYI: to meet your needs you need a daily minimum intake of 0.8 grams of high-quality protein for each kilogram you weigh, or 0.4 grams per pound. However, older adults, growing children, athletes, and pregnant and nursing women may need more of it.

 

It is easy to tell if you lack protein in your diet. Watch out for these signs of protein deficiency:

 

#1 You cannot have enough sweets

Protein keeps your blood sugar stable. If you are protein-deficient, your blood sugar goes awry. However, your body looks for sweets for a quick fix. Sugar, however, is easily processed. You feel hungry again. Moreover, your energy goes down. And the cravings start all over again.

ALSO READ: 5 Easy Ways To Avoid Sugar And Add Years To Your Life 

 

#2 You cannot concentrate

As a matter of fact, you need to keep your blood levels steady so you can stay focused. Without protein, your blood sugar levels go up and down constantly. Moreover, you will find it hard to concentrate on anything.

Your brain needs a stable stream of carbohydrates so it can work efficiently. Eating adequate protein facilitates the time-release of carbohydrates so that you do not run out. Without protein to do this function, you will simply have fleeting blasts of mental energy. When the bursts pass on, your brain has a tough time staying alert.

 

#3 You lose muscle tone and strength

You need protein to build and maintain strong muscles. If you do not get enough protein, you lose muscle tone and strength. Moreover, your joints become stiff and your muscles, tight and sore. Further, you tend to feel weak. You may not be able to perform your workout and exercise routines with your usual form and power.

 

#4 You experience hair fall

Protein is the building block of cells. Even your hair follicles require protein to stay strong and healthy. If you lack protein, your hair strands may thin out and become weak and brittle. You are likely to notice increased hair fall.

 

#5 You notice ridges in your nails

Lack of protein often results in white lines or ridges on the fingernails and toenails.

ALSO READ: Natural Secrets to Make Your Nails Stronger and Healthier 

 

#6 You often get sick

A lack of protein in your diet may undermine your immune system. You easily catch colds and other infections. Moreover, you often get hangnails. Insufficient protein causes the skin to crack or tear. This exposes your system to pathogens which may easily enter your body through the skin.

 

#7 You often have edema

As a matter of fact, you need protein to stabilize the amount of water in your body. Protein deficiency leads to edema (in layman’s terms, swelling), especially around the ankles, feet, and legs.

 

#8 You are moody

Protein stabilizes your blood sugar. Without it, you are likely to go through a roller coaster of highs and lows in energy and mood. You find it tough to handle stress calmly. Moreover, you also find it difficult to sleep.

 

Scroll down for more info about protein and how to up your intake 

 

The Importance of Protein in Your Diet

 

Eating enough protein is essential for your health. This is particularly true under certain conditions:

  • You are not so young anymore: as you grow older, you process protein less efficiently.
  • You are an athlete: protein is essential to build and strengthen muscles. It helps you convalesce from injury. It helps you recover from intense workouts.
  • Moreover, you have a stressful lifestyle: stress causes tissue and muscle to break down. If you are under increased physical or emotional stress, make sure that you increase your intake of protein.
  • You are trying to lose weight: weight loss experts say that protein is one of the more important nutrients you need if you want to lose weight and achieve a toned body. Further, you want to burn fat and lose weight efficiently. You do not want to lose muscle tone. Protein helps your body burn fat. It also helps to balance your blood sugar levels so that you go through fewer sugar cravings.

If you want to have more energy, to recover from daily work and stress, and to keep hunger pangs at bay longer, make sure that you are getting enough protein in your diet.

 

It’s Easy to Include Protein in Your Diet!

 

Incorporating protein into your diet is not difficult. There are many sources of protein, such as meat, fish, poultry, and dairy products. Although, make sure they come from a reliable, organic, no hormone sources.

You can also get it from lentils, beans, seeds, nuts, sweet potato, peas, and spinach. In addition, oats, rice, quinoa, corn, wheat and other whole grains are good sources of protein.

ALSO READ: Protein Powder Health Risks: Why You REALLY Shouldn’t Use Protein Powders

 

Thanks for reading. I hope this information was helpful. Until next time!

 

 

Amy Goodrich

Amy Goodrich

 

Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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