Nothing is more important than protein, we all need it. Proteins are considered to be long chains of amino acids found in many types of food, such as vegetables, but the richest sources are animal foods such as meat, eggs and dairy products.
Protein levels in the body decrease as we age. We are therefore very exposed to deficiencies in this macromolecule essential for the proper functioning of the organism.
5 Signs Your Body Is Not Getting Enough Protein:
1- You feel more anxious:
Amino acids are the building blocks of neurotransmitters that control your mood. Proteins help the brain to synthesize hormones like dopamine and serotonin which help to generate positive feelings like calm, excitement and positivity.
2- Loss of muscle mass:
It’s good to know that protein is necessary for building new muscle mass, but it’s also important for boosting energy. A low protein diet can lead to muscle wasting (loss of muscle tissue), fatigue, among others. In fact, you can do more training, but see less results if the diet is not adequate to support tissue repair or energy needs.
3- Weight gain:
While protein-rich foods can sometimes be more caloric, they help boost satiety to a greater extent than carbohydrates or fats, so they help prevent overeating and snacking. Foods rich in protein also help stabilize blood sugar, keep more muscles and reduce cravings.
4- Your menstrual cycle is irregular:
One of the most common reasons why women suffer from irregular periods and infertility is the condition known as Polycystic Ovary Syndrome (PCS). Two main risk factors for this syndrome are obesity and pre-diabetes or diabetes.
Diets low in protein, high in sugar and carbohydrates, can contribute to insulin resistance, fatigue, inflammation and weight gain that upset the balance of female hormones needed to maintain a regular cycle.
5- Common injuries and slow healing:
A low protein diet can increase the risk of muscle loss, falling, slow healing, fractures and even osteoporosis. Proteins are necessary for the absorption of calcium and aid in bone metabolism. Studies show that the elderly with the highest bone loss are those who have low protein intake.
How to remedy a protein deficiency?
Generally, it is important to encourage the consumption of vegetable and animal proteins. But you can still take protein-based supplements.
Here are the richest vegetable sources of protein:
Beans, legumes, nuts, almonds, flax seeds and chia seeds, oats, quinoa. Even some vegetables are packed with protein like broccoli, spinach, mushrooms and Brussels sprouts.
As for meats, the best forms are beef, wild salmon, chicken and turkey.