Your Cart is Empty
Proteins are one of the threemacronutrients. The other two are carbohydrates and fats. Protein helps build and repair body cells, carbohydrates provide energy for the body, and fat helps with hormone balance and the absorption of vitamins A, D, E, and K.
Proteins we eat are broken down into amino acids. Amino acids are fundamental to the creation of the physical body. These amino are repacked into many different proteins which are necessary components of every cell in the body. So, without protein, the human body can neither function nor exist.
Proteinfunctions are manifold and include:
Functioning as enzymes and hormones
Maintaining proper fluid and acid-base balance
Transporting nutrients
Making antibodies to protect the body against foreign substances
Enabling wound healing and building new tissue
Acting as an energy source when there isn't enough carbohydrates and fat in the diet
As you can see, protein is essential for health and life. Most people in industrialized countries have plenty of protein in their diets. Protein deficiency is more common among people in underdeveloped countries and among low-income communities. It may also be the result of an illness.
There's a reason why athletes focus on their protein intake. Protein is needed for building and repairing muscle tissue, so athletes often consume it in high quantities. But the importance of muscles applies to all individuals.
Think about it, if your muscles are weak then routine tasks can become too difficult for you. This happens naturally to people as they age. If you allow your muscles to become weak, they will eventually not be able to support your body. So, we should all ensure that we get enough protein in our diet and complement that with daily exercise to keep our muscles in shape.
Research guidelines taken from a number of recent studies recommendhigher amounts of protein for older adults (65 years and older). The research indicates that more protein benefits overall health and recovery after illness.
Eating too little protein during the day will not make you feel tired, especially if you eat excess carbohydrates. However, if you don't eat enough protein (or calories) over an extended time, your body starts breaking down your tissues, such as your muscles, for protein. The loss of muscle mass affects posture and movement, especially for people 55 or older. It also weakens muscles, leading to fragility and fatigue.
A lack of protein can also lead toanemia as your body may not make enough red cells. Since anemia leads to your body not getting enough oxygen, you end up feeling tired all the time.
Antibodies are proteins that the body produces to fight harmful substances like bacteria and viruses. A severe protein deficiency can lead to a lack of antibody production. In other words, protein deficiency can impair your immune system, increasing the risk of illness and infections. A compromised immune system will also lead to delayed wound healing.
In contrast, a healthy immune system protects against illnesses and infections. It also supports recovery and healing in the case of sickness or injury.
So, if you notice that you are getting sick more often or you take a lot longer to heal. Then, it may be an indication of a protein deficiency.
Protein builds muscles and bones. In fact, the bones in the body are composed of a type of protein called collagen. Protein deficiency leads to bone and muscle loss, which increases the risk of bone fractures due to falls as a result of poor balance and feeling weak.
One systematic review found that adults over 65 with a higher protein intake had alower risk of fractures. Older adults benefit from enough protein in their diets because protein helps to maintain bone health. Recent research suggests thatdietary protein may benefit bone health but only if there is enough calcium in the diet. More studies are needed to understand how protein and calcium work together to affect bone strength.
Protein has a lot to do with appetite and how much we eat.. Protein is satisfying, making one feel full after eating a normal helping.
However, foods high in refined carbs digest faster and are not so satisfying. The result is that when people eat only a little protein, theymake up for it by eating other foods high in calories. This may be one of the reasons why many vegetarians are overweight – those who don't consume enough protein, make up for it with bread, and other carbs that cause them to put on weight.
If you don't feel satiated after a meal, consider eating a high-protein food rather than a slice of bread or a bun.
Hair and skin contain a special protein called keratin. When the body lacks enough protein to fulfill all its functions, it abandons less important functions like hair growth and good skin condition. As a result hair and skin conditions deteriorate – hair strands become brittle, breaking easily and skin becomes dry and might start peeling. Hair may also fall out and grow slower.
In severe cases, skin lesions might appear on ears, armpits, groin, and genitals. However, these symptoms only appear in cases of severe protein deficiency.
Neurotransmitters like dopamine and serotonin relay information between cells. Amino acids are the building blocks of these neurotransmitters. So, a lack of protein in the diet leads to a shortage of amino acids which in turn reduces neurotransmitter production.
Depending on the neurotransmitters that are affected, a person may developmood disorders like feeling depressed, anxious, or aggressive. For instance, neurotransmitters like serotonin and norepinephrine regulate mood.
I realize it's unlikely that anyone reading this blog is suffering from stunted growth. My reason for including this sign of protein deficiency in the list is to alert expecting women and mothers to the importance of adequate protein for fetuses and infants.
Protein, as mentioned earlier, is essential for growth. When infants and young children don't receive adequate protein, then their growth is stunted – they literally don't reach a normal physical height. But that is not all. Their well-being is negatively affected inother ways as well.
As a result of developmental delays that affect mental capacity, stunted children are likely to perform poorly in school and be employed in low-paying jobs. They are also more susceptible to illness due to their underdeveloped immune system.
As adults, they are also more susceptible to chronic diseases and women have increased maternal health risks such as problems with labor and childbirth.
The body can't store protein and must get it through food every day. Not eating enough protein can cause too little protein in the blood, however, this condition can also be the result of other factors, including:
Dementia in older adults can be an indirect cause, as these individuals may forget to eat, and even omit to say they're hungry.
Neglect and abuse of children can include not seeing to their nutritional needs, putting these children at risk of protein deficiency.
Individuals with an alcohol use disorder or an eating disorder like anorexia nervosa may neglect to eat properly.
Certain diseases can cause diminished protein absorption. For instance, celiac disease can damage the small intestine, which can lead topoor absorption of nutrients, including protein.Inflammatory bowel disease can lead to the same result.
Individuals withsevere burn injuries have increased need for protein because the healing process to recover from a burn requires high levels of protein to rebuild damaged tissues.
You can boost your protein intake by increasing high-protein foods in your diet. It's also handy to know where you stand in terms of your protein intake. The Food and Drug Administration suggests50 grams of protein (or 0.8 grams per kilogram of body weight) per day for adults, depending on age, gender, health status, and activity levels. That comes to roughly 55 grams for a person weighing 150 pounds. If you are consuming less than these suggested amounts, it may be time to increase your protein intake.
We distinguish between animal-based and plant-based proteins. Animal-based proteins like beef, poultry, fish, eggs, and milk are complete proteins because they contain all 20 amino acids, including nine essential amino acids that can't be produced by the body.
For this reason, these proteins are considered superior to plant-based proteins.
Meat: beef, lamb, chicken, turkey, and pork.
Fish: salmon, tuna, sardines, herring, trout, halibut, anchovies, catfish, and tilapia.
Seafood: crab, shrimp, clams, lobster, and octopus.
Poultry: chicken, duck, and eggs.
Dairy products: milk, cheese, and yogurt.
Beans: legumes like lentils, chickpeas, pinto, kidney, or black beans
Nuts: almonds, walnuts, cashews, pecans, and macadamia nuts
Soy products: tofu and tempeh
Seeds: pumpkin, chia, sesame
Whole grains: whole wheat, oats, teff, quinoa, and spelt
You can also supplement your protein intake with a protein powder. Protein powders are concentrated proteins derived from animal or plant sources, processed and sold in powder form.
Most people manage to get the recommended amount of protein through their usual diet but there are certain demographics that might need protein supplementation. Pregnant women, older adults, and athletes who want to build muscle needslightly more protein. Taking a protein supplement may be useful in these cases.
However, it's essential to choose a protein supplement that is made of healthy ingredients and is not loaded with sugar, preservatives, and flavor enhancers.
Milk-based protein powders made from whey (milk protein) are popular and absorbed easily. Plant-based powders made from rice or pea protein tend to contain less protein, but they work just as well as milk-based powders.
As an example, thisprotein powder made from peas is a certified organic product and contains all 9 essential amino acids. It provides 20 grams of high-quality protein per serving plus 6 grams of organic agave inulin dietary fiber. It also contains probiotic coagulants for digestive health support. The powder contains no GMO ingredients and is soy-free, dairy-free, and gluten-free.
This product helps to supplement dietary protein and also supports digestive help with the inclusion of fiber. Fiber intake is notoriously low in the United States.
You may be struggling to eat protein because you don't like the protein sources available to you. For instance, I don't like the taste of meat, poultry, fish, and eggs, so I don't eat any of it. My solution is to experiment with other sources of protein, such as nuts, legumes, cheese, seeds, whole grains, and yogurt to ensure that I get all the protein I need.
You may also think you have a problem eating enough protein simply because you are not aware of the many high-protein foods available. Most people suppose they have to eat red meat to get enough protein. That is simply not true. You won't be protein deficient if you can't afford a piece of steak every day!
Study the list of proteins mentioned earlier and experiment with some options you haven't tried before. Or, you can always ask that we write an article about great-tasting protein snacks and meals.
It is critical to have enough protein in your diet. Protein performs many crucial functions that we depend on to be healthy. If you think you may be protein deficient, consult your doctor or a dietitian for a proper check-up and start monitoring your protein intake. You may also consider taking high-quality protein powder.