Protein Deficiency: 10 Symptoms and 16 Foods to Supplement

Are you prone to colds and hair loss, maybe due to insufficient protein intake? Some nutritionists remind that protein is an essential nutrient for the human body. If it is not absorbed enough, it will cause problems such as reduced immunity and fertility. When 10 symptoms appear in the body, it may mean a lack of protein. It is recommended to eat 16 more foods to supplement.

What does protein do? Does not eating enough have a big impact?

Registered dietitian Pan Zhuolin (Ah Jia) wrote an article on her Facebook page to explain the effects of insufficient protein intake. She said that protein is one of the three macronutrients that the human body cannot produce, or cannot produce in sufficient quantities, to meet the body’s needs. Therefore, you need to consume protein through your daily diet, which is used to repair body tissues, produce enzymes and hormones, etc., to maintain good health.

According to the Department of Health, protein is divided into two major sources: animal and plant:

The World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend that healthy people’s daily protein intake should account for 10 to 15% of their total energy intake.

10 major symptoms of protein deficiency, prone to headaches, hair loss and infertility

Nutritionist Ah Jia said that lack of protein can lead to growth retardation, loss of muscle mass, decreased immunity, hair loss and other problems, and can even lead to death in severe cases. When the following 10 symptoms appear, it means that the body is likely to be deficient in protein and needs to supplement more.

But she added that the symptoms could be caused by a lack of protein or could be the result of a more serious health problem. She reminded everyone not to diagnose on their own and to seek professional advice if in doubt.

Recommend 16 high-protein foods to eat enough during weight loss

Can I only eat eggs or chicken breasts during the fat loss period? Nutritionist Ah Jia said that during the fat loss period, there are also many high-protein foods to choose from, including a variety of vegetarian and meat options. She compiled 16 high-protein foods suitable for people who want to lose weight, including 1 snack.

According to the information provided by the comprehensive nutritionist Ah Jia, if calculated per 100 grams of food, among plant and animal protein foods, the ones with the highest content are as follows:

Highest plant protein: Tricolor quinoa, about 14.1 grams of protein Highest animal protein: Canned tuna in water, 25 grams of protein Same-sized eggs, cooked in different ways, with the same protein content

Content obtained“Registered Dietitian Dietitian Ah ga”Authorized reprinting

Further reading: 10 high-protein foods that are equivalent to 1 egg

Extended reading: 9 major anti-aging nutrients and 2 types of food are 20 times more powerful than vitamin C

Extended reading: Protein deficiency may lead to hair loss. Recommend 13 types of hair care and anti-hair loss foods.

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2023-11-08 15:21:50

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