Proteins are made up of amino acids that play a important role in building and repairing tissues, producing enzymes and hormones, and supporting immune function.
Protein-rich foods are essential for a balanced diet. Animal sources include meats like beef, chicken, pork, and lamb, as well as fish such as salmon and tuna. Dairy products like milk, cheese, and yogurt, along with eggs, are also excellent sources of protein. Plant-based options include legumes such as lentils and chickpeas, nuts and seeds like almonds and chia seeds, whole grains such as quinoa and barley, and protein-rich vegetables like broccoli and spinach. Additionally, soy-based products like tofu and tempeh provide substantial protein for vegetarians and vegans. Incorporating a variety of these foods ensures adequate protein intake for optimal health.
Protein deficiency can cause a range of health issues because proteins are essential for numerous bodily functions. Shruti Kainya, Wellness & Sports Nutritionist at Fast&Up, shares 6 signs you might not be getting enough protein:
Muscle loss: Protein is vital for muscle repair and growth and maintaining muscle mass. For example, if you notice your muscles shrinking or feeling weaker despite exercising, it might be due to a lack of protein.
Frequent infections: Proteins are crucial for your immune system. If you find yourself catching cold, often or taking longer to recover from illnesses, you definitely need more protein.
Nail, hair and skin problems: Connective tissue, skin, hair and nails are made up of protein, including collagen, keratin and elastin. When your diet lacks collagen and certain amino acids, it leads to slow wound healing, dry skin, brittle nails, hail fall & breakage
Feeling tired and weak: Protein helps maintain muscle strength and endurance, while keeping us strong and energised. If you're feeling unusually tired or weak, even after a good night's sleep, you might not be getting enough protein.
Swelling in your legs and feet: Proteins help maintain fluid balance in your body. Low levels can cause fluid retention and swelling, especially in the legs, feet & abdomen - a condition known as edema.
Cravings and increased appetite: Protein helps regulate hunger hormones & thus controls your hunger. It increases satiety and helps you stay full between meals. Without enough protein, you feel hungrier and crave snacks and sweets as your body tries to make up for the lack.
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