Proteins are essential in a healthy diet. Research shows that a protein-rich diet helps to maintain weight. Moreover, it contributes to the maintenance of strong muscles. When you have a shortage of this nutrient, your body sends out different signals to make it clear that it needs to be supplemented.
Proteins play a role in the immune system
All cells in our body need protein. They play a role in our immune system and help your body with the transport of substances between cells. If you do not exercise or do not exercise much, you need at least 0.8 grams of protein per kilogram of body weight. If you weigh 70 kilos, you need 56 grams of protein per day. If you exercise regularly and intensively, 1.2 to 1.5 grams of protein per kilogram of body weight is recommended. Pregnant women, children, vegetarians and vegans should also eat more than one gram of protein per kilogram of body weight.
A protein deficiency makes your body less able to recover, which can lead to various symptoms.
1. Fluctuations in your blood sugar
Have you been craving sweet and fatty products lately? Then it may just be that you have a protein deficiency. Proteins keep your blood sugar level stable and ensure that you feel saturated for a long time. When your blood sugar level is out of balance, you will sooner want sweets and unhealthy food. Moreover, your energy level can drop sharply, you get moody and it becomes difficult to deal with stressful situations.
2. Stiffness and muscle pain
As mentioned, proteins are important for our bones and muscles. With a deficiency you can suffer from joint pain and / or muscle pain. It also plays an important role in the functioning of the joints. Proteins are largely stored in joint fluid, which is important for lubricating these parts of our body.
3. Concentration problems
Our brains also benefit from protein-rich food. This nutrient ensures the production of noradrenaline and dopamine, two hormones that keep you alert and stay focused.
4. Problems with skin, hair and nails
Hair and nails consist largely of protein. However, if there are not enough proteins present, your nails will break down faster. It can also ensure dry, and dull hair. Protein deficiency can also cause hair loss in the long term. A protein deficiency can also cause wounds on your skin to heal more slowly.
5. Bad breath
When you are short of other nutrients such as fats and carbohydrates, the body starts using proteins as a fuel. But when this is not enough, your body attacks your muscle cells. This causes a deterioration of your muscles, but also a bad body odor because all kinds of gases are released into the body. Your breathing and sweat can therefore smell like ammonia.