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I regret that I didn’t know about this earlier!
I got rid of insomnia and hair loss, I just increased my protein intake!
Proteins are essential for the body due to long chains of amino acids, whose function is to ensure our development, growth and the maintenance and renewal of cells.
To understand how many of these amino acids we need, know that our muscles, organs and tissues are structured from assembled proteins. These are proteins that help heal wounds, regulate blood sugar levels and neutralize bacteria.
Ideally, people should consume 1 gram of protein per kilogram of their weight. For example, if you weigh 60 kg, you should consume 60 grams of protein every day.
Such nutrition even helps burn calories, in addition to maintaining healthy muscles.
Another important detail: the faster the pace of life, the more protein you will need.
Why are we talking about this?
It’s just that most of us have a protein deficiency and don’t even know it. One of the pieces of evidence are the symptoms that appear when our body lacks proteins.
When proteins are lacking, our body cannot fully remove toxins known as free radicals. When they accumulate, they damage cells and increase the risk of disease.
The most common symptoms of protein deficiency are:
1. Insomnia
When the body lacks protein, we strongly crave something sweet or starchy. And excessive consumption of these products over time causes persistent insomnia.
Therefore it is recommended to include protein-rich foods in the diet. When a sufficient amount of protein enters the body, the craving for sweets usually disappears and sleep normalizes.
2. Cardiovascular problems
Protein deficiency can cause heart problems, such as type 2 diabetes.
It is also a cause of hypoglycemia.
3. Red skin rash and hair loss
When rashes appear on the skin and hair begins to fall out significantly, it may mean a deficiency of proteins and B vitamins.
To prevent this problem, it is recommended to eat mushrooms, nuts, salmon, mackerel, herring, avocado, cauliflower, bananas and raspberries.
4. White or red spots on the face, hands and sides
This can be a sign of protein deficiency. It also indicates a lack of essential fatty acids and vitamins A and D.
The solution to this problem is to stop eating a lot of trans fats and increase the intake of healthy fats.
Foods such as salmon, mackerel, herring, almonds, sesame, walnuts, chia seeds and flax seeds are very good remedies for this.
We also recommend eating leafy green vegetables, beetroot, carrots, celery.
5. Cramps and pain in the legs
Likely, besides proteins, it can mean a deficiency of calcium, potassium and magnesium.
It is recommended to eat hazelnuts, bananas, almonds, pumpkin, apples, cherries, broccoli and leafy green vegetables.
6. Loss of muscle mass
This is because the body uses proteins from tissues and muscles.
7. Delayed physical and mental development
It is known that a child who did not receive enough protein in the early years of life is likely to have physical and psychological problems.
8. Tingling in the body
If folic acid and vitamin B are not sufficient in the body, we feel numbness, especially in the hands and feet.
It is associated with peripheral nerves and is usually accompanied by fatigue, depression, anxiety and hormonal imbalance.
The solution is to more frequently consume eggs, brewer’s yeast and legumes (of all types).
A good source also includes almonds, flaxseed, chia, beans, peas, lentils, oats and quinoa.
As for vegetables, broccoli, cabbage, mushrooms and spinach are an excellent choice.
The best types of meat for protein intake are beef, wild salmon, turkey and farm-raised chicken.
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