Protein is extremely important for healthy body functions. It is important that we consume enough protein throughout the day to keep the body healthy and fit. In an interview with HT Lifestyle, Uma Shakti, Senior Nutritionist, Dr Mohan Diabetes Centre, said, “Proteins are the foundation that can be obtained from the food we eat. 20 to 25 percent of calories per day should come from protein.”
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But what happens when we don’t get enough protein?
“If we don’t get enough daily dietary protein, we become deficient. Protein deficiency can be identified by certain symptoms. Fatigue is the first symptom. This is due to muscle wasting. Swelling of the legs, hair loss, brittle nails, skin problems, teeth grinding, mood swings due to hormonal changes, irregular periods, delayed digestion due to low digestive enzymes, muscle aches, leg pain, inability to walk quietly are some from other symptoms. In addition, frequent infections can occur due to impaired immune function. Proteins are critical for making antibodies and other immune components; low intake can make you vulnerable,” nutritionist Uma Shakti shares symptoms to look out for.
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How to fix protein deficiency?
Eliminating a protein deficiency begins with an assessment of your dietary habits. Start by including more protein-rich foods in your meals and snacks each day.
For non-vegetarians: If you are not a vegetarian, eat egg white, fish, chicken regularly. Lamb, pork and beef can be used in smaller quantities, as they are rich in fat. They are considered lean proteins with high biological value.
For vegetarians: Vegetarian proteins include nuts such as almonds, walnuts, pistachios and cashews. Seeds such as chia seeds, pumpkin seeds, flax seeds, all types of beans and legumes, tofu should also be included in the diet. A handful of nuts provides enough protein. But nuts should be used in moderation, taking into account their calorie content.
Dairy products: Milk and milk products like paneer, curd and yogurt can be consumed regularly.
Protein supplementscomment : If a person is severely deficient, protein supplements may be helpful. The use of whey proteins will be beneficial in such cases.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
