Protein deficiency is also known as "malnutrition" or "lack of healthy diet". This can bring as a result many problems in the body, regardless of the age that you have. If you feel very tired, not wanting to do anything, or fatigued without reason, perhaps it is time that you take a look at how many proteins are consumed per day.
What are proteins?
In general terms, proteins have two important functions: form and repair the tissues (such as muscles or tendons) and they help in other vital functions as for example carry oxygen, provide alternative energy or enhance the immune system.Be free from proteindeficit, an adult requires about 40 grams daily. When you make a diet or feeding program, not you should ignore this data. Keep in mind the percentage of pure protein that provides each of the foods you eat every day.
What are foods with more quantity of proteins?
Order to increase the levels of proteins in your body, it is necessary to consume per day at least one of these foods:- spirulina alga
- soy
- cheese
- powdered milk
- peanuts
- lentils
- fish
- peas
- Chickpeas
- almonds
- meat
- beans
- eggs
- Bovine milk
For the vegetarians or vegans, he is said to have problems with protein not to consume meat or derivatives, however, a balanced diet is what needed to be free from this problem. Foods such as egg, yogurt, soy (including tempeh, tofu or buds), vegetables, algae, nuts, gluten and the seitan are recommended in this case.
What are the signs of lack of mild or moderate protein?
Body gives us alerts all the time so that we realize what is missing we incorporate into the diet or what we must prevent or remove completely. In the case of the lack of proteins mild or moderate, some visible symptoms and not so much are:- Cracks in the corner of the mouth: is lacking in zinc, iron and B vitamins. The solution to this problem is to eat chard, lentils, vegetables, Sesame, dried tomatoes, peanuts, eggs, salmon (and various fish) and chicken.
- Hair loss: this is due to lack of biotin (vitamin B7), ingested eggs cooked, bananas, cauliflower, tofu, raspberry, avocado, mushrooms and salmon.
- White markings on the extremities or cheeks: can also be reddish. Does cause it? Few essential fatty acids and vitamins A and D. the solution? Eat more amount of seeds (hemp, chia or linen), sardines, walnuts and almonds.
- Tingling in the hands or feet: also drowsiness, due to deficits in folate and b vitamins eat more beets, beans, eggs, mussels, spinach, asparagus and oyster.
- Cramping in extremities: the lack of calcium, magnesium and potassium. To counteract consume almonds, bananas, apples, cherries, broccoli and any green leafy vegetable.
What are the signs of the lack of chronic protein?
These cases are extreme and once the above have not taken into account. They occur mainly in marginal areas or slums anywhere in the world.- Anemia: this is because the proteins help in the formation of red blood cells
- Edema: especially in the abdominal area. "It inflates" stomach and at the same time, the organs tend to fall because there are not enough muscle mass to sustain them.
- Immune system: weakness, fewer defenses and poor diet are the cause of many infections and diseases.
- Muscle mass: as I said previously, you can lose muscle mass and at the same time not to repair the existing. This is because the body is "fed" proteins that exist in tissues and muscles.
- Growth: note a delay in physical and psychological growth. It is known that a child who has not been fed properly in the first years of life, is likely to suffer problems of education and growth at its height.
- Cardiovascular system: deficit of proteins can lead to problems in the heart, but also diabetes type 2 (hypoglycemia), by an imbalance between insulin and glucagon.
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