01/17/2019 / By Zoey Sky
If you’re not getting enough protein in your diet, you can experience symptoms such as hair loss or a craving for salty and sweet foods. But what can you do to ensure that you get enough protein in your diet?
If you’re experiencing some of the symptoms below, you may be suffering from a protein deficiency.
You need to include enough protein in your diet because it is a major component of every cell in your body. This crucial building block also makes up your hair, skin, nails, muscle, and cartilage.
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The body also needs protein so it can produce enzymes, hormones, and neurotransmitters, which are all required so your body can function normally.
Per government guidelines, an average person’s protein consumption should be 0.8 grams (g) per kilogram (kg) of body weight. For the average sedentary woman, this is equivalent to 46 g of protein per day, or 56 g for men.
If you eat meat, you can get protein from the following sources:
These sources contain all the essential amino acids that the body needs to function properly. (Related: 21 Foods Richer in Protein Than an Egg.)
If you’re a vegetarian, you can get protein from eggs, dairy, and whole grains. Pescatarians can also get protein from fish.
Protein sources for vegans include beans or pulses (e.g., chickpeas, lentils, and soybeans), grains, soy foods, and whole grains (e.g., brown rice and quinoa). Add nuts and seeds with amino acids and essential fatty acids that are necessary for optimal health.
Consume protein-rich foods daily and spread them out throughout a day to effectively build muscle. Since protein is a complex nutrient, it requires more energy to break down, unlike carbohydrates. Eating protein boosts your metabolic, which can promote weight loss.
If you’re trying to lose weight, consuming healthy foods that contain protein can also curb cravings, make you feel fuller for longer, and reduce your appetite.
You can read more articles about healthy and natural foods that are rich in protein at Health.news.
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Tagged Under: food cravings, hair loss, men's health, poor immune health, poor sleep quality, proper diet, proper nutrition, protein, protein intake, stress, women's health