Proteins are essential for our body. They are involved in many metabolic processes in the body, repair old cells, build new ones and ensure that we can use our muscles at all. A lack of protein in a normal diet is very unlikely. Here you will learn exactly what functions proteins have, how protein deficiency manifests itself and how you can prevent it.

What happens in case of protein deficiency?

In case of protein deficiency, stored proteins are drawn from body tissue. First, the body uses protein reserves that are not necessary for survival. These include, for example, proteins from hair, nails, skin and muscles.

With a lack of protein, the connective tissue sags faster and the skin becomes very thin. It is caused by a lack of collagen and elastin. Hair loss and muscle wasting are also typical symptoms of protein deficiency. There are also consequences that are not visible on the outside. These include fatigue, irritability and low mood.

10 typical signs that you are not eating enough protein

1. Brittle nails – Brittle fingernails and toenails split easily and tear quickly.
2. Thin hair – Thin, brittle and dry hair, increased hair loss.
3. Water retention – With a lack of protein, water escapes from the blood vessels into the tissues. To maintain water in the blood vessels, the body needs enough protein. A lack of protein can be manifested, for example, by swollen eyes or water retention in the legs.
4. Poor skin condition – The skin becomes dry and scaly due to lack of protein. In addition, sunburns, allergies and skin rashes appear more quickly.
5. Flavors – Cravings for sugar and sweets in general are particularly strong. It is accompanied by cravings and an increased appetite for foods with a high calorie content. The reason is the constantly falling blood sugar level. The body needs enough protein to maintain a constant blood sugar level. If there is little or no protein in the daily diet, the blood sugar level fluctuates significantly.
6. Fatigue – Fatigue is also a typical sign of protein deficiency. This is caused by fluctuating blood sugar levels. Basically, a person experiences “energy slumps”.
7. Seepage – Increasing lethargy, fatigue and sluggishness. If the body receives too little protein, it draws on its reserves. This includes protein stores in the muscles. Acute protein deficiency causes muscle wasting. A feeling of constant fatigue and lethargy develops.
8. Disturbed sleep cycle – We need serotonin to regulate our sleep-wake cycle. Serotonin is part of sleep regulators. The body needs amino acids to produce this neurotransmitter. Amino acids are supplied exclusively through proteins.
9. Weakened immune system – People with insufficient protein intake get sick more often. Proteins play a key role in a functioning and stable immune system. White blood cells consist mostly of proteins. They are necessary for the production of antibodies.
10. Gaining weight – People who eat too little protein suffer from food cravings. We tend to eat more fat and sugar. It is also caused by a sharp drop in blood sugar. Overweight people often consume significantly too little protein or protein with a high proportion of saturated fatty acids.

Eat at least two grams of protein per kilogram of body weight

To avoid protein deficiency, you should consume 1.2 to 2 grams of protein per kilogram of body weight per day. It is important to know that unlike fat, proteins cannot be stored for a long time. Therefore, daily protein intake is essential. If you exercise, your need for protein increases to at least 1.5 grams of protein per kilogram of body weight. Anyone who wants to lose weight or tone their skin should consume at least two grams of protein per kilogram of body weight per day.

Eggs

Each egg yolk contains approximately 8 grams of protein. The body can use almost all of these proteins. Eating a whole egg provides about 15 grams of protein.

Cheese

Cheese is an ideal source of protein, especially hard cheeses like Parmesan. It provides approximately 36 grams of protein per 100 grams. Other cheeses, such as Gouda, provide about 25 grams. Those who want to lose weight should also pay attention to the fat content. Parmesan is relatively low in fat and high in protein.

Cottage cheese with low fat content

Low-fat cottage cheese is a classic protein source. Many athletes consume large amounts of cottage cheese. 100 grams of cottage cheese provides approximately 13 grams of protein.

Fish and seafood

Fish is also a high-quality source of protein, be it cod, cod, tuna or trout. Fish provides approximately 24 grams of protein per 100 grams.

Meat

Chicken contains approximately 24 grams of protein per 100 grams. In any case, you should make sure that the meat is of good quality, preferably organic.

Protein sources for vegans or vegetarians

Vegetarians can rely on cheese, eggs or cottage cheese. There are also a number of protein sources for vegans. Proteins from plant sources are of relatively high quality. Plant-based sources of protein include, for example, cereals such as oatmeal, quinoa or wholemeal bread. Potatoes are also an important source of protein. 250 grams of potatoes contain approximately 5 grams of protein. Lentils are a reasonable alternative to fish and meat. Steamed lentils and potatoes is an ideal source of protein.

Is protein healthy?

Is animal or vegetable protein better and is protein healthy? Ideally, the ratio of animal and vegetable proteins in your diet should be balanced. The quality of the protein is referred to as its biological value. The biological value indicates how many grams of body protein can be obtained from 100 grams of protein in the diet. This is due to the amino acid profile of the food. Animal protein is similar to the human body. Therefore, animal protein is considered biologically valuable.

But be careful – animal protein contains a lot of saturated fatty acids and a high amount of cholesterol. Those who do not exercise enough can gain weight quickly if they consume a diet high in protein and fat. An alternative is high-quality plant protein products such as legumes. These can be eaten, for example, as a spread on wholemeal bread. Lentils, soybeans and peas are also excellent sources of protein.

Those consuming protein for weight loss should be careful not to consume more than 300 to 600 grams of meat per week.

Are you eating enough protein?

Eating enough protein is not difficult. Those who focus on whole grains and combine them with dairy products should not suffer from any deficiencies. Animal proteins are more easily absorbed by the human body, but plant sources of protein are also of high quality. For example, legumes are a good source.

A balanced day could consist of, for example, a cup of yogurt with oatmeal in the morning, 250 grams of potatoes with 125 grams of cod for lunch and four slices of wholemeal bread with a lentil spread and cheese for dinner. Anyone suffering from many of the symptoms of protein deficiency should definitely increase their protein intake. It is best to have any potential deficiency diagnosed by a doctor first.

This article comes from the Ringier Media publishing partner website. The content and data contained in it were taken without editorial intervention.