Jul 2, 2023
How much protein do you need?
The Recommended Dietary Allowance (RDA) for a healthy adult with minimal physical activity is 0.8 grams of protein/kg of bodyweight every day, according to guidance published in the Annals of Nutrition and Metabolism. Here are signs of protein deficiency.
Risk of bone fractures
Protein helps make up the structure of bone cells, so deficiency can increase your risk of fractures.
Impaired immune function
If you are under-eating protein, over time your immune system may weaken.
Skin, hair, and nail problems
Protein acts as a building block for healthy hair, skin, and nails. Lack of protein can lead to issues with these body parts.
Not getting enough protein can increase your appetite and cause you to eat more.
Loss of muscle mass
If your body does not get enough protein, it will not be able to rebuild properly and you’ll start losing muscle mass.
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Common symptoms your body shows when you…
Lack of protein in your diet will lead to a quick rise of blood sugar, followed by a fall. This will lead to sugar cravings.
Weakness and fatigue
Weakness and fatigue are two of the earliest signs of protein deficiency.
Your body may be craving for dal or chicken, which could be a sign of protein deficiency.
Kwashiorkor, a severe form of protein malnutrition that typically only impacts infants and children in poverty-stricken regions of the world, can lead to fatty liver.
Swelling, medically known as edema, is another sign of a serious protein deficiency and telltale sign of kwashiorkor.
How to get more protein
Sources of protein include dairy, meat, eggs, chicken, Greek yogurt, fish, pumpkin seeds and lentils.
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