Here are 10 negative health effects that you could deal with if your diet does not consist of enough protein. If you don't eat enough protein, you may notice that you feel unsatisfied after meals and you get hungrier throughout the day than your roommates or colleagues. Consuming high levels of protein can increase the release of an appetite-regulating protein , therefore keeping you more full for longer, according to a study on mice published in the journal Cell Metabolism.
The study also found that the mice eating a high-protein diet put on less fat than mice consuming a low-protein diet. Although you can't craft a diet that will guarantee you an illness-free life, eating an adequate amount of protein is a good way to start. Proteins make up cells and antibodies, which become your body's defense system against germs, bacteria, and illnesses.
If you're not consuming enough protein, your antibodies won't be as effective. At some point during your life, you were probably taught that drinking milk was instrumental in keeping your bones strong. But eating protein is also said to play a role in the overall strength of your bones. Individuals who do not eat enough protein may end up with weaker bones and a higher risk of bone fractures.
In a study from the American Journal of Clinical Nutrition, researchers found that higher protein intake resulted in a lower risk of hip fractures for postmenopausal women. Eating a diet with low levels of protein could lead you to develop a condition called edema, which causes swelling in your legs and feet from the buildup of fluids. If the level of the blood protein gets too low, it can no longer maintain that fluid balance and edema will occur, according to Harvard Health Publishing.
You can buy all the fancy hair care products in the world, but if you don't eat enough protein you can do some serious damage to those luscious locks on your head. Your hair is mostly made of up a protein called keratin, which is produced in your hair follicles. If you deal with protein deficiency, your body will conserve protein and ration the amount of keratin available to your hair follicles, according to the media company NDTV.
When your hair follicles aren't provided enough protein, hair can shed, thin and become more dry and brittle. Just like your hair, your nails are primarily made up of structural proteins known as keratin. Protein deficiency can create ridges in your nails and cause them to become brittle. Increased risk of sickness and illness.
Proteins are essential in supporting the immune system by making antibodies that signal white blood cells to fight off intruders, bacteria, and viruses. Proteins also play a critical role in various detoxification pathways to transport waste and toxins. Even the master antioxidant, glutathione, is made of amino acids. So, make sure to eat enough protein, especially if you are prone to getting sick; otherwise, it could result in increased or repeat infections.
Another symptom could be poor mood. A lack of protein could mean that your body cannot make enough hormones and neurotransmitters that relay information between cells and nerves, respectively. An example of this is serotonin and dopamine, which are made up of amino acids and regulate our mood and happiness. The best sources of protein include animal products like eggs, beef, poultry, pork, fish, shellfish, dairy such as cottage cheese, Greek yogurt, whey protein, and cheeses.
These animal-based options are complete proteins, which means they have all nine essential amino acids your body needs and offer anywhere from 10 — 28 grams of protein per 3 oz portion.
If you eat animal-based proteins, getting enough protein in your diet is quite easy. Simply prioritize protein-rich plant foods! The best plant sources of protein include tofu, tempeh, seitan, lentils, beans, whole grains, seeds, nuts, and even some vegetables like broccoli and kale in large quantities. Keep in mind, plant-based proteins are not always complete proteins. Plant-based proteins offer significantly less protein than animal-based proteins, which means you will have to eat more of them to get adequate intake.
With that said, plant-based proteins are much more sustainable and environmentally friendly compared to meat. And, getting enough protein on a plant-based diet is easier than you think! It just requires more attention to your food choices. Other great ways to sneak more plant-based protein could include adding hemp seeds to soups, tahini to vegetables, edamame to salads, and spirulina.
Also, keep your eye out for pasta made of lentils and other legumes, as they are also great high protein additions. Adding a scoop of plant-based protein powder to your smoothie is another great way to sneak in some added protein. Need a new delicious plant-based protein powder?
Here's what to do about it. Protein is essential to a healthy diet. This macronutrient makes up the major component of our cells and provides the essential amino acids that keep our bodies up and running. Even with this knowledge in mind, most of us aren't getting as much protein as we should be. According to the United States Department of Agriculture, men and women should consume approximately 0. And if you're strength training or exercising regularly— you may need a little more.
Protein plays a very important role in our bodies. It's one of the main building blocks of bones, muscles, cartilage and skin. Protein also helps to supply our bodies with vital nutrients and aids in digestion by producing enzymes that help to break down food into molecules for a wide range of bodily functions.
Besides calcium, our bones also need protein. Bones undergo continuous restoration, and because of this, we need an adequate supply of protein to support this process. When we aren't getting enough protein to fuel our vital organs, our bodies start to borrow protein from other areas, which includes that stored in our skeletal muscle tissue.
Without strong skeletal muscle tissue, our bones are more susceptible to injuries like fractures. Did you know that proteins such as keratin, collagen and elastin are responsible for healthy hair and nails?
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