Discover 11 protein deficiency symptoms and what to look out for, according to doctors and registered dietitians.
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Protein is one of the three key macronutrients alongside fats and carbohydrates.
founder of Key Cellular Nutrition and creator of the Cellular Health Accelerator program
Its also an important part of the production and regulation of our hormones.
The basic building blocks of proteins are amino acids.
There are 22 different amino acids, nine of which are known as essential amino acids.
How much protein do you need a day?
As an example, a 130 pound person needs roughly 47 grams of protein per day.
And in case youre wonderinghow much protein per mealthis means, dietitians say its about 30 grams.
How can I raise my protein levels quickly?
The easiest way to raise protein levels quickly is by consuming good sources of protein-rich foods.
Greek yogurt
At the top of Spanos list is Greek yogurt since it contains a bevy a benefits.
founder of Key Cellular Nutrition and creator of the Cellular Health Accelerator program
Greek yogurtcontains anywhere from 12 to 18 grams per six-ounce cup.
Tempeh
Up next is tempeh, a great option for a plant-based diet.
Tempehhas 18 grams of protein in a three-ounce serving.
Made from soy, this fermented food is packed withplant-based protein.
And thanks to the fermentation process, its a good source of beneficial bacteria too, Spano says.
Salmon
Aside from being a heart-healthy option, salmon is also an optimal source of protein, says Spano.
These omega-3 fatty acids support heart, eye, brain, and prenatal health, she says.
you’re able to also add high-proteinground beef recipesto your meal prep plans.
What are the signs of a protein deficiency?
True protein deficiency is rare in the United States given food availability.
An exception would be a protein deficiency sparked by malabsorption syndrome, says Dr. Cole.
Malabsorption syndrome is where a person is consuming enough protein, but not digesting and absorbing it well.
Age and/or poor diets that are high in processed foods are common causes.
Weak immune system, such as frequent infections
Low protein intake can also result in a weakened immune system.
Its well known thatprotein malnutrition impairs immune function.
In general, we lose muscle mass as we age.
As such, staying on top of protein intake as we age is especially important.
Weakened bone strength
Another common protein deficiency symptom to look out for is weakened bone strength.
This can lead to more fractures, particularly in the elderly.
Hair loss
Low protein intake can also impact hair loss.
Typically seen in more severe protein deficiency, but not uncommon in elderly as well, Greeley says.
Increased hunger and food cravings
You may also notice fluctuations in your dietary habits.
Fatigue and weakness
Two telltale signs you may be experiencing a protein deficiency are fatigue and weakness.
Protein is a macronutrient, meaning it supplies energy to the body.
Mood changes
Your mental health can also experience changes if protein levels are insufficient.
Other amino acids are also required to make neurotransmitters.
So, its always best to start your day off with aquick high protein breakfastor nosh onhigh protein cereal.
Poor sleep or insomnia
Sleep schedule off again?
It may be due to low protein levels.
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