Many people do not consume enough protein as per their daily requirement, and therefore protein deficiency may seem like a big deal, but this can cause various health problems. But you can detect the signs of protein deficiency to know about the deficiency?
There are some signs on your skin and nails that might be helpful in detecting the early signs of protein deficiency. When you do not consume the required amount of protein, your system needs on a daily basis. Your body shows some signs, like deep ridges on your fingernails and brittle nails.
On average, adults require 0.8 grams of protein per kilogram of their total body weight; this means nearly 46 grams of protein for women and 56 grams of protein for men. However, how much protein you need daily depends on your sex, weight and your activities.
The reason protein is an essential nutrient is that it is a building block of your body and when you lack the required protein, your skin becomes flaky and dull. However, make sure you consume only 21 grams of protein at a time because your body does not absorb over 21 grams in one go.
Nowadays, people are getting more aware of protein-rich diets and low-carb diets, and this may look like protein deficiency may not be a problem after a while. If this really happens, it is good, but so many people lack protein from their day-to-day diet and the protein deficiency is still prevent amongst other people.
This is the reason that F&B companies are finding ways to boost the protein content in their products and protein supplements, cereals, protein bars, and beverages. Therefore, various companies are finding ways to boost the intake of the various essential nutrients, especially protein because people who to the gym, sports persons, look for such quality protein supplements, including other vital nutrients.
Protein Deficiency and your Skin:
When a person is deficient in protein, this affects their skin, nails, hair, bones, teeth and even muscle mass because protein works as the building block. The varieties of food you eat contain macronutrients that are essential for your system and lacking these nutrients show some signs on your body.
Your skin is largely made of protein and when you are deficient in protein, this makes your skin look flaky, dull, and you may also see some red patches in parts. You will experience some hints that cause undernourished skin and this happens when you do not consume enough dairy products, legumes, green leafy vegetables, natural protein-rich sources and meat.
The base component in your nails is protein, and therefore protein deficiency is visible on your nails and your skin and hair as well.
Protein Rich Foods:
1. Fish
2. Seafood
3. Skinless, white-meat poultry
4. Lean beef
5. Cow milk
6. Home set curd or yoghurt
7. Cheese
8. Eggs
9. Lean pork (tenderloin)
10. Beans
11. Chickpea
12. Lentils
13. Kidney beans
14. Soybean
15. Pumpkin seeds
16. Peanut butter
17. Almonds
18. Cottage cheese
Protein Requirement in a Day:
Many depend on protein to build up their muscle mass and many people consume protein for losing excess weight and boost satiety. But do you know how much protein your body requires in a day? If not, do not worry. We will tell you a simple way to understand how much protein you need daily.
Remember, the daily protein requirement of an adult is 0.8 grams, which means 0.8 grams of protein per kilogram of your total weight. Therefore, men require more protein than women, and how much protein you need depends on your weight and your lifestyle. A person who lives an active lifestyle should consume 10% calories (in the form of protein) in a day.
However, make sure you do not eat over 21 grams of protein in one meal and you better divide your protein intake accordingly because your body can not absorb over 21 grams of protein at a time. If you consuming over 21 grams of protein at a time, it will be of no use.