Do you feel tired? Hair loss? These are typical protein deficiency symptoms. My article reveals the most important symptoms and what you can do about them.
Our body is a complex system that depends on a balanced interaction of nutrients.
Protein plays a central role in this, as it is the building block of our muscles, hair and skin. But what happens if we don't provide our body with enough of it?
In this article, we shed light on the Ice white deficiency symptoms and reveal the warning signals your body sends you when it lacks this important nutrient.
You will also find out how to meet your protein requirements and Deficiency symptoms effective fight can.
Are you curious whether you could also be affected by a protein deficiency? Then read on and discover how you can optimize your health and do something good for your body!
Table of contents
What is egg white?
Protein is an essential nutrient for our body. It is found in every single cell and takes over Numerous important tasks.
Protein is what your Muscles, that give you strength and energy. It is the main component of your Skin and Hair. Even your bones, teeth and blood cells contain protein. Without protein, these structures could not function and your body would break down.
But protein can do much more. It is involved in the Production from Hormones and Enzymes which control important metabolic processes. It transports nutrients in the blood and supports your Immune system in the defense against diseases.
Protein is a true all-rounder that is essential for your health and well-being. But where does your body actually get protein from? The answer lies in your diet.🍴
That's how much protein you need every day!
The amount of protein you need each day depends on various factors from. As a guideline: 0.8 grams of protein per kilogram body weight per day.
This means that a person weighing 70 kg needs around 56 grams of protein per day. However, this value can vary depending on:
- Age: Children and adolescents need more protein for their growth and development than adults. Older people, on the other hand, lose muscle mass and therefore have a slightly higher protein requirement.💪🏼
- Gender: Men tend to have a slightly higher protein requirement than women, as they usually have more muscle mass.
- Activity level: Athletes and people who do a lot of physical work need more protein for muscle building and regeneration.
- State of health: Certain illnesses, such as kidney disease, can increase the need for protein.
Individual protein requirements can vary greatly. Make sure you eat a balanced diet and ensure that you Sufficient protein-rich foods you eat. If in doubt, you can seek advice from a nutritionist.
These protein foods are vegan!
When do we speak of a protein deficiency?
A protein deficiency occurs when the body not sufficient is supplied with proteins to maintain its functions. This can have various causes:
- Insufficient protein intake: If you don't eat a balanced diet and don't eat enough protein-rich foods, this can lead to a deficiency.😲
- Increased protein requirement: Sport, growth, pregnancy or breastfeeding can significantly increase the body's protein requirements. If this increased requirement is not met, a deficiency can occur.
- Recording problems: For certain Diseases of the gastrointestinal tract, the body cannot absorb protein properly. This also leads to a deficiency.☝🏼
The symptoms of protein deficiency can be varied and are often non-specific. That is why we are now looking at the most common warnings in more detail.
What are the most common protein deficiency symptoms?
Protein deficiency can affect your body in many ways. The symptoms are often non-specific and can easily overlooked be
But if you pay attention to your body, you can recognize the silent warning signals and in time act.🔍
The 7 most common symptoms of protein deficiency include
- Tiredness and fatigue
- Loss of muscle mass and weakness
- Weight loss or weight gain
- Susceptibility to infections
- Hair loss and brittle nails
- Impaired wound healing
- Mood swings and depressive moods
Tiredness and fatigue
Protein plays an important role in the Energy supply of the body. It is involved in the production of ATP, the "fuel" of our cells. If there is a lack of protein, ATP production cannot function optimally and the body feels tired and listless.😩
This can manifest itself in different ways. You feel tired when you wake up in the morning, you have no momentum and driveand even easy tasks are difficult for you.
Difficulty concentrating and Memory problems can also be the result of a protein deficiency.
Loss of muscle mass and weakness
Protein is the Basic building block of your muscles. It is responsible for their structure, stability and function. If there is a lack of protein, muscle mass can be broken down.
This is initially reflected in a reduced strength and performance. Climbing stairs or carrying shopping suddenly becomes a challenge. Sports activities that used to be effortless are now difficult.😮💨
The muscles themselves can also change. They become flatter and more defined, the muscle contours become less visible.
The Consequences of a protein deficiency for the muscles are serious. Muscle mass is not only important for strength and performance, but also for body stability, posture and metabolism.
A loss of muscle mass can lead to an increased risk of falls, bone fractures and other health problems.
Weight loss or weight gain
This is because when there is a lack of protein, the body relies on Other energy sources for example on muscle mass.
Muscle tissue is heavier than fat tissue. So if muscle mass is reduced, this can lead to weight loss on the scales, even though you are consuming calories overall.😲
A protein deficiency can also lead to Cravings and increased cravings for unhealthy foods. This is because protein makes you feel full. If there is a lack of protein, you tend to eat more to achieve the feeling of satiety.
This in turn can lead to weight gain, especially if the additional calories consumed are not burned off through sufficient exercise.☝🏼
Susceptibility to infections
Our immune system depends on all cells being able to function optimally in order to fight pathogens. Combat effectively to be able to. Protein plays an important role here, as it is a component of various important immune cells and antibodies.
If protein is in short supply, the immune cells and antibodies also suffer. They cannot work properly, the immune system weakens and infections have an easier time entering the body. to penetrate and itself to spread out.🦠
- Frequent colds and flu-like infections: If you suffer from colds or flu more often than usual, this may be an indication of a protein deficiency.
- Protracted infections: Infections that last longer than normal or recur repeatedly may also indicate a weakened immune system due to protein deficiency.
- Inflammations: A deficiency can promote inflammation in the body, as the immune cells do not work optimally.
Hair loss and brittle nails
Hair and nails consist to a large extent of Keratin, one Protein. If the body lacks protein, the production of keratin can be impaired.
The hair is thin and more brittle, fall out more frequently. The nails split more easily, break and become cracked.😩
In addition to hair loss and brittle nails, it can also cause other skin problems such as dry skin, chapped lips and cracked corners of the mouth indicate a protein deficiency.
Impaired wound healing
Normally, wound healing takes place Different phasesInflammation, granulation, epithelialization and scarring. Iron plays an important role in all these phases.
It is a component of the red blood pigment haemoglobin, which Oxygen to the Cells transported. Oxygen, in turn, is essential for energy production and the function of all cells, including those involved in wound healing.
If iron is scarce, the cells in the wound also suffer. They can do not work properlywound healing is delayed and complications such as infections or chronic wounds occur.😥
- Slow wound healing: Wounds that take longer than normal to heal may indicate a protein deficiency.
- Slight bleeding: A deficiency can lead to a prolonged bleeding time, which can be noticeable through slight bruising or nosebleeds.
- Pale skin: Protein deficiency leads to a reduced oxygen supply to the skin, which can result in pallor.
Mood swings and depressive moods
Mood swings, irritability and even depressive moods can also occur. Signs of a protein deficiency.
How does this happen? Protein is not only important for the body, but also for the Brain. It is involved in the production of neurotransmitters, messenger substances that regulate mood and behavior. emotional perception influence.
If there is a lack of protein, the production of these neurotransmitters can be impaired. This can result in mood swings and depressive moods.😖😞
In advanced stages, it can even lead to States of anxiety and Panic attacks come.
How to get your protein deficiency under control!
A protein deficiency can cause various unpleasant symptoms. But the good news is that it can be easily managed with the right diet.
Meat, fish, eggs and dairy products are absolute sources of protein. But also plant-based foods like pulses (lentils, beans, chickpeas), nuts, seeds and soy products contain valuable protein.😊
Incorporate several protein-rich foods into your diet every day.
However, to compensate for a protein deficiency, the body often has to reduce a calorie deficit first. So make sure that you consume enough calories.
It is also important that you increase your protein intake spread over the day. This ensures that your body is continuously supplied with protein.
You probably know how important it is, Sufficient liquid to take to you. And yes, water is important for the absorption and transportation of nutrients, including protein.🚰
Also do your best not to get stressed. Stress can promote protein breakdown in the body. Relaxation techniques such as Yoga or Meditation can help to reduce stress.
It may take a few weeks until the Symptoms a protein deficiency completely disappeared are. So be patient and keep at it.
In some cases, it may make sense to take protein supplements. However, you should talk to your doctor about this.
My conclusion
A protein deficiency is nothing to be trifled with. In the worst case, an untreated protein deficiency can lead to Organ failure and even to the Death lead.
You should therefore Protein deficiency symptoms definitely take it seriously. The good thing is that it doesn't take much to get your protein balance back on track.
However, it is still best to seek advice from your family doctor!
All the best!🩷
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