What are the signs of protein deficiency? The signs of protein deficiency are hair loss, edema and susceptibility to a wide range of infections along with other things. Edema is when you have swollen and puffy skin which is a result of severe protein deficiency.
What are the signs of protein deficiency? iStock-photo credit: Chet_W
Muscle Loss
When you see a decrease in muscle loss that is a symptom of protein deficiency. You see this often with people that make the transition from being a meat eater to being 100% vegan. When that transition happens their protein intake is not as much as from eating foods that have meat in it.
Older Adults and Protein
Research studies have shown that adults older than the age of 65 or older should consume 0.5 grams of protein per pound of bodyweight. Sarcopenia is when you lose muscle as you age which is common for older adults. It is one of the reasons why older adults should increase their daily protein intake.
If you don’t get enough protein, it can weaken and soften your bones while heightening the risk of bone fractures. A 2021 research study showed that people who ate higher amounts of protein had up to 6% higher bone mineral density in their hips and spine than people who ate less protein.
Being in a protein deficit can lower your immune system. Protein consumption helps to build antibodies, and these are produced by white blood cells to fight infections.
A 2013 research study revealed males who engaged in high intensity exercise activities that consumed a high protein diet had fewer upper respiratory tract issues than people who consumed a low protein diet.
How Much Protein Do You Need?
The amount of protein that a person needs is based on your daily physical activity, age, fitness goals, etc.
The Dietary Guidelines For Americans recommends that adult females consume 46 grams of protein and adult males consume 52 to 56 grams of protein daily. The research studies suggest this is the minimum daily protein requirement to prevent muscle loss.
Protein deficiency has also been linked to fatty liver disease. Fatty liver disease can lead to liver scarring, inflammation and liver failure.
Some of the best protein foods to help with that protein deficiency are the following:
- Chicken
- Turkey
- Fish
- Beef
- Steak
- Shrimp
- Eggs
The Bottom Line is the signs of protein deficiency are hair loss, edema, fatigue issues, muscle loss, etc. The best protein foods to eat to help with protein deficiency is fish, beef, eggs, shrimp, turkey, etc.
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About Author- Obi Obadike
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References
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