Proteins are essential for living organisms. It gives us energy, helps our bodies recover, and fills our stomachs. Proteins are made up of long-chain amino acids, which are the building blocks of muscles. Your body makes 11 amino acids, and you need to get the other nine essential amino acids from food.
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However, it’s important to make sure you’re getting enough protein. The following are some of the symptoms of protein deficiency: Please note that, as with any nutritional deficiency, symptoms can have other causes, so this is a general list and should not be used for self-diagnosis.
1- Hunger and cravings.
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Constant food cravings and frequent snacking between meals can be a sign that you are low on protein. Protein is the most filling nutrient, which means it helps you feel full longer. If you’re low on this filling nutrient, you may experience hunger pangs throughout the day.
2- Muscle weakness or joint pain.
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A lack of protein can lead to a lack of muscle mass. One study found that older men and women who ate low protein had a higher rate of muscle loss.
In particular, animal proteins are beneficial for joints, as the collagen contained in these protein sources has been shown to relieve joint pain. According to a clinical study, daily protein intake also helps relieve pain in osteoarthritis patients.
3- Slow recovery from injuries.
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Research has shown that we need enough protein to heal and regenerate new cells, tissues and skin, as well as for immunity. One study even found that protein intake can speed recovery from a hip fracture.
in older people. This means that a protein deficiency can significantly slow recovery time in the event of an injury.
4- Problems with hair, skin and nails.
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Thinning hair, hair loss, flaking skin and nails, and scratched fingernails are some of the first signs that your body may be protein deficient. “The first sign of a protein deficiency is hair loss,” Ali Miller, a registered dietitian and certified diabetes educator, told us.
Biotin, a water-soluble B vitamin, is essential for the metabolism of branched-chain amino acids found in protein and helps maintain healthy, vital skin, hair, and nails. Protein loss and biotin loss usually go hand in hand, which is why many people experience hair loss when protein is depleted.
5- Fluid retention.
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Swelling or fluid buildup. Protein plays an important role in preventing fluid buildup in tissues, especially in the feet and ankles. Edema can also cause swelling with the characteristic symptom of swelling. However, this condition reflects a fairly severe protein deficiency (which is unlikely in developed countries).
6- Get sick regularly.
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Frequent illnesses mean that you have a weak immune system and that your immune cells are made of protein. One study in particular found that older women who had a low protein intake for nine weeks had a significantly lower immune response.
7- Brain fog.
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Brain fog, tiredness, and lack of concentration, it may be due to fluctuations in blood sugar levels and a lack of protein.
“Amino acids are the building blocks of neurotransmitters like dopamine and serotonin,” Miller previously told mbg. “Because of this, people who are protein deficient also lack neurotransmitters that can affect mood, anxiety, and sleep.”
8- Fatty liver
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Fatty liver occurs when droplets of fat lodge inside liver cells and is a symptom of kwashiorkor, a severe form of protein deficiency that generally affects only infants and young children in poor regions of the world.12 a liver disease non-alcoholic fat.
