What are the effects of not eating enough protein?

In The Truth News, we want to share some signs for you recognize a lack of protein in your body, because if you don’t consume enough, it will be more difficult for you to lead a healthier and more active life.

Yeah you don’t eat enough protein in your diet, you may have a deficiency. This happens more often in older adults, strict vegetarians or vegans, and people with stomach, cancer, or kidney problems. In those cases, protein powder supplements may be recommended.

It is suggested that a diet include 10% to 35% of its calories from protein. For example, in a 2,000 calorie diet, 200 to 700 calories should come from 50 to 175 grams of protein through food.

Recognize the symptoms of protein deficiency in your body

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To avoid the protein deficiencyexperts recommend consuming more than 2 grams of protein per kilogram of weight per day.

Lack of protein in the diet can have different effects on the body:

Fluid retention and edema: It can cause swelling in the feet, ankles, abdomen and hands due to fluid accumulation.
Loss of muscle mass: The lack of protein synthesis can lead to muscle decline and contractions.
Hair, skin, and nail problems: Protein deficiency can cause dull hair, dry, flaky skin, and brittle nails.
Mood swings: Protein is necessary for the production of neurotransmitters, and a deficiency can affect brain chemistry and cause mood swings, anxiety or depression.
Delayed wound healing: A lack of protein hinders the healing of lesions in the skin and connective tissues, which can prolong healing time.
Increased susceptibility to disease: Protein deficiency weakens the immune system and increases the risk of infectious diseases.
Increased Appetite: A slight lack of protein can cause an increased appetite, which can lead to weight problems and obesity.
Excessive fatigue and tiredness: Lack of protein weakens muscles and can cause weakness, lack of energy, and difficulty with movement and balance. It can also contribute to anemia.
Increased risk of fractures: Lack of muscle mass increases the risk of bone injuries and fractures, since muscles provide support to bones.

Remember that these are only general estimates and individual needs may vary. It is important to speak with a health professional or nutritionist to determine the exact amount of protein you need according to your age, level of physical activity and personal goals.

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Discover types of proteins and their health benefits

There are different types of protein-containing foodsand we can classify them into two main groups:

Proteins of animal origin: They are found in foods such as eggs, milk, meat and fish. These proteins are considered complete, since they contain all the essential amino acids that our body needs.
Vegetable proteins: They are found in foods such as legumes, cereals and nuts. Usually, these proteins are not complete, which means that they are missing some essential amino acid. For this reason, it is recommended to combine different sources of vegetable protein to ensure an adequate supply of all the essential amino acids. For example, combine lentils with rice.

Incorporating both animal and plant proteins into our diet is important to reap the health benefits of protein, as well as ensuring a balanced intake of essential amino acids.