Are you getting enough protein? Common signs of protein deficiency; tips for correcting it

protein It is very important to enable healthy body function. In order to keep your body healthy, it is important to consume enough protein throughout the day. In an interview with HT Lifestyle, Uma Shakshi, Senior Nutritionist, Dr. Mohan's Diabetes Specialist Center, said, 20 to 25 percent of your daily calories should come from protein. ”

Also read: Don't let age weaken your parents. Add these protein-rich foods to your senior's diet to strengthen bones and muscles.

But what happens if you don't eat enough protein?

“If you don't consume enough protein each day, you will become deficient in protein. Protein deficiency can be identified by certain symptoms. Fatigue is the first symptom. It is caused by muscle loss. Swelling in the legs , hair loss, brittle nails, skin problems, tooth wear, mood swings due to hormonal changes, irregular menstrual periods, delayed digestion due to decreased digestive enzymes, muscle pain, leg pain, and difficulty walking steadily. Symptoms. In addition, reduced immune function can lead to frequent infections. Proteins are essential for building antibodies and other immune components. Low intake makes the body vulnerable. Nutritionist Uma Shakti shared the symptoms to look out for.

Also read: Are you careful about your protein intake? Nutritionist Rujuta Diwekar shares 5 essential foods you should eat every day

How can I overcome protein deficiency?

Addressing protein deficiency begins by evaluating your diet. Start by incorporating more protein-rich foods into your daily meals and snacks.

For non-vegetarians: If you are a non-vegetarian, consume egg whites, fish and chicken regularly. Lamb, pork, and beef are rich in fat, so you can eat less of them. These are considered lean, biologically valuable proteins.

For vegetarians: Vegetarian proteins include nuts such as almonds, walnuts, pista, and cashews. Seeds such as chia seeds, pumpkin seeds, flaxseed, all types of beans and legumes, and tofu should also be included in your diet. A handful of nuts provides enough protein. However, nuts should be consumed in moderation considering their calorie content.

dairy products: You can consume dairy products like milk, paneer, curd, and yogurt on a regular basis.

protein supplements: In cases of severe protein deficiency, protein supplements may be helpful. In such cases, taking whey protein is also effective.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a medical condition.

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