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9 Signs That You Are Protein Deficient

Protein is considered to be one of the most important nutrients for your body.

Your body uses protein to repair and build tissue. Eating protein-rich foods as a part of your healthy diet is very important because protein is crucial for boosting your metabolism and for your muscle development.

The following symptoms indicate that your protein levels are low:

High cholesterol levels

Consuming fatty foods very often increases the risk of developing high triglycerides and cholesterol. High-sugar diets which include foods like sugary snacks, refined carbs, and processed foods, hormone imbalance, and inflammation can also result in increasing your bad cholesterol.

Anxiety and moods swings

Omega-3 fatty acids improve brain power, prevent cardiovascular diseases, and reduce inflammation. They also control your mood, help you gain muscle mass, and increase your muscle protein synthesis. Amino acids are also called the building blocks of protein.

Working out is exhausting you

Those who are protein deficient, are not able to do even light exercises. Protein gives your body energy and low-protein diet leads to fatigue, muscle loss, and weight gain.

Sleep disorders

Low-protein diet increases the levels of the stress hormone called cortisol. Increased cortisol disrupts your sleep and leads to high blood sugar levels.

Brain fog

Protein is very important for keeping your brain healthy. High-protein diet improves your motor skills, learning, and brain power. A low-protein diet leads to lack of concentration and brain fog.

Bloating, gas, and constipation

Protein consumption is essential for your digestive health. Protein malabsorption can cause muscle contractions in the gastrointestinal tract.

Food cravings

A high-protein diet increases your sense of fullness. If you follow a high-protein diet, you will control your appetite and you will keep your blood sugar levels normal.

Menstrual irregularity

Protein deficiency affects your hormones and can lead to menstrual problems.

Slow healing

Protein deficiency can lead to bone and muscle weakness, and developing osteoporosis. Protein helps the absorption of calcium, which is a very important nutrient for your bone health.

How much protein our body needs?

Protein consumption depends on the following factors: physical activity, body weight, age, and gender.

  • For women, the recommended daily protein intake is 46 grams.
  • For men, the recommended dose for men is 56 grams.
  • Pregnant women, ill people, and physically active people need low amounts of protein.

Protein-rich foods:

  • Beans
  • Lentils
  • Almonds
  • Chia
  • Flaxseeds
  • Nuts and grains
  • Mushrooms
  • Kale
  • Spinach
  • Broccoli
  • Brussel sprouts
  • Wild-caught salmon
  • Turkey
  • Chicken
  • Grass-fed beef

Experts reveal that individuals over 40 should not work more than 40 hours per week!

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