Protein deficiency leads to craving for sweets, hair loss, insomnia... Check out these 7 signs!

In order to lose weight, dieting, controlling appetite and calories may cause protein deficiency. In fact, protein is one of the "three essential nutrients for the human body". However, if you lack protein, it will not only easily lead to muscle loss, but it may also cause hair loss, brittle nails, poor immunity, insomnia and other uncomfortable symptoms.

According to a report published by the Healthista website cited by the Mail Daily, more than 90% of people do not know how much protein we need. British nutritionists May Simpkin and Rick Hay have listed the following 7 signs that indicate you are not consuming enough protein. You may as well do a self-test:

[7 Signs of Protein Deficiency]

1. Craving for salty or sweet foods:

Protein slows the release of sugar into the blood, helping to ensure blood sugar balance. If you follow a low-protein, high-carbohydrate diet, you release sugar into your bloodstream. Once insulin is released to remove these sugars, cravings for salty or sweet foods occur as blood sugar drops rapidly.

2. Muscle relaxation:

Without adequate protein intake, the body can only break down muscle to ensure the required calories. If you exercise a lot, the body will use muscle as fuel, which will lead to weakened muscle tone, reduced muscle mass and weakened joint support.

●3. Hair loss and brittle nails:

Lack of protein can cause hair to lack luster or fall out, and even make nails brittle and dry.

4. Poor immunity:

Frequent colds and illnesses indicate poor immunity, which may be caused by a lack of protein because immune cells are made up of protein. Without enough protein, immune cells cannot repair themselves and reproduce rapidly, making them unable to fight bacteria.

5. Lack of concentration:

Lack of protein, especially not eating protein for breakfast, may cause difficulty in concentration. Neurotransmitters such as serotonin and dopamine are made up of proteins. After digestion, protein is broken down into small molecular amino acids, such as tryptophan, phenylalanine, and glutamate, which are the raw materials for the formation of neurotransmitters and hormones that affect emotions. Lack of protein can lead to symptoms such as depression and poor concentration.

6. Insomnia

Without enough protein, the production of melatonin will be affected, leading to an imbalance, which will ultimately affect sleep quality and disrupt sleep. Tryptophan is an essential amino acid that helps promote sleep. Tryptophan is found in protein foods such as seeds and nuts, turkey breast, cheese, beans, lentils and eggs.

7. Pressure:

The release of stress hormones can increase muscle and tissue breakdown, be aware this can be physical stress (from over-exercising) or emotional stress. If you don’t get enough protein in your diet, you don’t have the material to rebuild tissues that are suffering from a stressful lifestyle.

Protein intake: Normal adults need 1 gram of protein per kilogram of body weight per day

The human body is about 60% water and about 20% protein. Protein has 20 kinds of amino acids. These amino acids are complexly combined to form muscles, skin, hair, nails, internal organs, immune systems, etc. Most organs of the body are formed by protein. For healthy adults, it is recommended to supplement 1 gram of protein per kilogram of body weight per day. Simply put, for a 60 kg adult, the recommended daily protein intake is 60 grams. It is also recommended to distribute consumption evenly among the three meals and not to concentrate too much consumption in any one meal.

According to the latest version of the "Daily Dietary Guidelines" in 2017, among the six major food categories, "beans, fish, eggs, and meat" are the main sources of protein. Depending on personal age, gender, activity intensity, etc., each person should consume 3 to 8 servings of beans, fish, eggs, and meat every day.