Protein is an important macronutrient that the body needs and the body uses in large quantities. Protein is useful in providing cell structure, building cells, and protecting the body from viruses and bacteria.
Apart from that, protein also functions to build the growth and development of children, teenagers and pregnant women. So try to always have sufficient daily protein intake.
According to the United States Department of Agriculture (USDA), the daily protein requirement for women is around 46 grams while for men it is around 56 grams.
Our body will give signs if there is a lack of protein intake. What are the signs? Check out the following review!
1. Frequent illness
Sering sakit/Foto:freepik.com/freepik
When you constantly have flu or feel unwell, it could be because your immune system is working less than optimally.
Quoted from Eat This Not That, antibodies help create an antibody system that protects the body from infection and improves the immune system.
2. Mood Changes
Mood Swings/Photo:freepik.com/freepik
Mood changes occur due to a lack of proteins that affect the production of neurotransmitters.
Neurotransmitters are chemicals that create communication between brain cells to maintain balanced mood.
A lack of protein can cause you to eat too many carbohydrates and experience a drop in blood sugar, thus making your mood swings.
3. Brittle Nails and Hair
Brittle hair/Photo:freepik.com/freepik
Nails and hair consist of keratin, which is a structural protein that requires amino acids.
If you lack protein intake, your body cannot produce enough keratin for the growth, strength and maintenance of healthy hair and nails.
By consuming enough protein, your nails and hair will be stronger and shinier.
4. Suffering from anemia
Menderita anemia/Foto:freepik.com/freepik
Anemia is caused by a lack of protein intake in food. According to the National Institutes of Health, hemoglobin is important for transporting oxygen in the body which comes from protein.
There are many forms of iron deficiency, one of which is hypoprotein which is a condition where a person has very low levels of protein in their blood.
To overcome this, you can eat protein-rich foods every day to meet your iron intake.
5. Often feel hungry
Feeling hungry/Photo:freepik.com/benzoix
A study from BMC Nutrition & Metabolism says that protein is the most filling macronutrient. This makes you feel full longer and helps reduce hunger.
You can consume protein, fat and carbohydrates together to complete your diet.
6. Difficult to Lose Weight
Difficult to lose weight/Photo:freepik.com/KamranAydinov
If you are trying to lose weight, but you feel like your weight is stuck at the same number, it could be that you lack protein.
According to Harvard Medical School, protein has a high thermic effect, meaning it requires more calories to be burned during the digestion process than carbohydrates or fat.
So some people who don't consume enough protein will become hungrier which results in consuming high-calorie foods.
7. Have weak bones
Weak bones/Photo:freepik.com/stefamerpik
Protein is not only important for muscles but also for bone health. You can do exercise to keep your bones healthy and accompanied by adequate protein intake every day.
According to the American Society for Nutrition, higher protein intake can increase bone density and reduce the risk of fractures.
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