The protein is the building block of itself. It is the building block of your muscles and is also present in the foods that are going to increase your metabolism, and the potential to burn fat. Nothing is more important than the protein. It is really the fuel that motivates, and it really supports your body in building healthy cells and tissues.
Proteins are long chains of amino acids essential for the development of the organism. Amino acids are molecules that we obtain through our diet and can be found in many different types of food.
The protein works as a fuel of the body and helps to build healthy cells and tissues. In addition, it accelerates the metabolism and helps you burn fat.
You can get proteins from both animal sources such as vegetables, and in this table, we summarize the best.
Many vital organs, muscles, tissues and even some hormones of the body are made from proteins. In addition, they create hemoglobin and important antibodies and are involved in almost all functions of the body.
In a few words, without proteins, we would not exist.
According to the USDA, the recommended minimum daily intake of protein for adults that have a weight and an activity level average is 56 grams per day for men and 46 grams a day for women.
Consequences of protein deficiency
The investigator of the Mayo clinic ‘s Jan van Deursen, discovered that certain proteins play a very important role in aging.
In his research, van Deursen and his team created genetically modified mice which had a deficiency of protein BubR1. Finally, they demonstrated that these aged four to five times faster than the normal mice.
The study says that this happens in the human body also. A protein deficiency can lead to cataracts, heart problems, kyphosis, or muscle atrophy. Other consequences of lack of protein are:
- Slowing of metabolism
- Problems to lose weight
- Problems in the building of muscle mass
- Low energy levels and fatigue
- Poor concentration and learning problems
- Mood swings
- Pain in muscles, bones and joints
- Changes in blood sugar that can lead to diabetes
- Slow healing of wounds
- Low immunity
These are the 7 symptoms that will indicate that you have a deficit of protein
1 – You feel more anxious and in a bad mood
Amino acids are the building blocks of the neurotransmitters that control mood. Proteins help the brain synthesize hormones such as dopamine and serotonin, that help to generate positive feelings.
2 – you Have high cholesterol
High cholesterol and triglycerides are not only caused by the consumption of fatty foods, but also by inflammation and hormonal imbalances because of diets rich in sugars and products that where ultra processed. In fact, some studies have even found an inverse relationship existing between the protein intake and the risk of heart disease.
3 – you Have less energy
A low-protein diet can lead to a loss of muscle (or muscle wasting), fatigue and even weight gain.
4 – you do Not sleep well
Insomnia may sometimes be related to levels unstable blood sugar, increased cortisol (stress hormone) and a decrease in the production of serotonin. These changes of sugar in the blood continues during the night. Therefore, eating foods rich in protein before bedtime can help you to produce tryptophan and serotonin. In addition, it slows down the absorption of sugar during the meal, which will improve your rest.
5 – you Suffer from lack of concentration
The protein is required for nerve functioning. The fog in the brain, lack of concentration, lack of motivation and the learning problem can be symptoms that you have low levels of protein.
Neurotransmitters that you need to concentrate, such as dopamine, epinephrine, norepinephrine, and serotonin are synthesized in the brain using amino acids, and, if you do not consume protein-rich foods, we will not have enough amino acids.
6 – you Have gas and are you constipated
Many metabolic functions and digestive depend on the intake of amino acids. If you do not eat sufficient amount of protein, your digestion will be affected.
7 – Your menstrual cycle is irregular
One of the most common reasons why women suffer from irregular periods and infertility is because suffering from the Syndrome of polycystic ovaries. Both obesity and diabetes are risk factors in these cases.
Diets low in protein, high in sugar and fat and rich in carbohydrates can contribute to insulin resistance, fatigue, inflammation, and weight gain. For this reason, it is important to consume enough protein.