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From thinning and hair loss to swelling and sugar cravings: a variety of symptoms can indicate that the body lacks protein. We've compiled a list of signs that indicate a deficiency in the most important anti-aging nutrient.
Protein is necessary for various body functions, including building and repairing muscles, curbing hunger and stabilizing blood sugar levels, and growing healthy hair and nails. So if you're not getting enough protein, it can affect almost everything from your weight to your mood.
With age, protein acquires special importance for the body: its sufficient consumption contributes to the maintenance of muscle mass, protects against premature and accelerated aging. Women over 40 should get at least 20 grams of protein with each meal to help maintain emotional stability and have enough energy throughout the day. In general, protein should account for up to 40 percent of nutrients, 30 percent for fat, and 30 percent for carbohydrates.
If the body lacks protein, the following symptoms may indicate this.
I constantly want something sweet and carbohydrates. Protein balances appetite, reduces cravings for sugar, so it is important to consume a sufficient amount of protein at each meal to control the amount of sweet food eaten.
The skin is dry and flaky. Protein is the basis of the building blocks of hair, nails and skin. When it is insufficiently obtained, the hair becomes brittle, looks overdried, and the skin is dry and flaky.
Hair loss. Hair loss with a lack of protein in the diet is associated with a lack of amino acids, which the body cannot produce on its own and receives only with food.
Hunger that occurs an hour after eating. Carbohydrates are absorbed faster than proteins and fats. If they are predominant in a person's diet, his appetite will most likely be constantly increased.
Fatigue and drowsiness. Protein makes you feel more energetic, while excess carbohydrates can make you drowsy. It is worth noting that protein-rich foods also often contain a lot of iron, so when there is a lack of protein, symptoms of iron deficiency or anemia can be observed, which can lead to severe fatigue and weakness.
Increased moodiness and tearfulness. Adequate protein intake helps improve mood because it provides the body with amino acids, which are necessary for the production of the neurotransmitters serotonin and dopamine. Without these essential amino acids, depressive states, mood swings, and increased anxiety may occur.
Edema. Protein is necessary to maintain an adequate fluid balance in the body's cells. Even if you avoid drinks and foods that contribute to swelling, a lack of protein can cause swelling in your abdomen, legs, and ankles.
