Are you getting enough protein?

Protein is the building block of life. It is essential for maintaining the proper operation of every cell and for supporting muscles and bones. However, most people are unaware of this critical diet component. Protein deficiencies can have modest but significant symptoms.

Why Protein is essential for our well-being?

Protein is vital for our well-being.

• Muscle building and repair: Protein is a nutrient that helps build and repair muscle tissue, which is particularly important for athletes and individuals engaged in regular exercise. 

• Tissue maintenance: Protein is a component of all bodily tissues, including organs, bones, skin, and blood, ensuring proper function and renewal. 

• Hormone production: Certain hormones in the body are made from protein, which plays a role in various physiological processes. 

• Immune system function: Proteins are critical for producing antibodies, which are vital for fighting infections. 

• Enzyme activity: Enzymes, which facilitate chemical reactions in the body, comprise protein. 

• Satiety and appetite control: Protein intake can promote feelings of fullness, potentially helping to manage weight by reducing hunger cravings. 

• Blood sugar regulation: Protein helps in stabilizing blood sugar levels by slowing down the absorption of carbohydrates. 

Six ways your body is alerting you it needs more protein

1. Falling ill frequently and prone to infections: Do you feel like you catch every cold or infection going around? Protein is vital for producing white blood cells, antibodies, and other immune components that fight off invaders like bacteria and viruses. A diet lacking in protein weakens your immune system, leaving you more vulnerable to frequent infections and slower recovery.

2. Frequent swelling in the body: Have you noticed any odd puffiness, especially on your face, hands, or feet? Poor fluid control in the body might result from low protein levels. Your blood contains a protein called albumin, which aids in preserving fluid balance. Low protein consumption can lead to fluid buildup in tissues, resulting in puffiness or edema.

3. Changes in skin tone and texture: Another organ that suffers in silence from inadequate protein intake is your skin. Sagging, dullness, and dryness result from a loss of collagen, the protein that gives skin strength and suppleness. In extreme situations, skin disorders like dry or peeling patches can be caused by a protein shortage.

4. Difficulty losing weight or gaining fat: Struggling with weight loss despite exercise and calorie counting? Protein helps build muscle and boosts metabolism by burning more calories during digestion. Without enough protein, your body might start storing fat instead of burning it, leading to unexpected weight gain.

5. Mood swings and anxiety: Did you know that protein affects your mood? Foods high in protein provide amino acids, which are building blocks for neurotransmitters that control mood and happiness, such as dopamine and serotonin. Low amounts of these brain chemicals might result from a protein deficit, which may cause stress, despair, and irritability.

6. Unrelenting cravings for sugary or junk foods: Protein plays a key role in stabilizing blood sugar levels. Without enough protein, your body experiences spikes and crashes in blood sugar, which trigger cravings for quick-energy foods like sweets, chips, or processed carbs. This cycle can lead to poor dietary habits and energy slumps.

Measures to replenish Proteins

If individuals experience the above signs, it is time to change and enhance their diet. One must focus on protein-packed foods like:

• Animal-based proteins: Eggs, chicken, fish.

• Plant-based options: Lentils, chickpeas, quinoa, tofu, and nuts.

• Snacks with protein: Greek yogurt, cheese cubes, or protein bars.

Four super foods that help maintain Protein:

Tofu: Packed with all 9 essential amino acids, tofu is a muscle-building powerhouse. It reduces inflammation and strengthens bones and is crucial for joint health and mobility as parents age. Tofu is also low in carbs, high in protein, making it an ideal meat alternative. If your parents think tofu is bland, stir-fry, scramble, or add it to curries for a protein boost.

Edamame: One of the richest vegetarian protein sources, edamame is great for muscle repair and insulin sensitivity. It contains phytoestrogens, which support hormonal balance in peri- and postmenopausal women. Edamame is also high in fiber and antioxidants, which help regulate blood sugar and digestion.

Nuts and seeds: Pumpkin seeds, walnuts, and sunflower seeds provide protein, magnesium, and healthy fats. Thanks to their anti-inflammatory properties, they also support muscle recovery and reduce fatigue. Magnesium improves muscle relaxation and prevents cramps, making it perfect for aging joints.

Greek yogurt: Non-fat, unflavoured Greek yogurt is the ultimate protein source, ideal for muscle preservation and recovery. Loaded with probiotics, it supports gut health, digestion, and immunity. High in casein protein, Greek yogurt provides a slow release of amino acids.

Undoubtedly protein is a vital nutrient we require for our well-being and many critical functions of our body. Therefore, one must prioritize protein intake during the day. For more such health related tips – CLICK HERE.