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Learn to spot protein deficiency and how to correct it using common Indian foods.
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Signs of low protein intake include fatigue, muscle weakness, hair loss, weakened immunity, and edema. You can fix it by incorporating protein-rich foods like lean meats, poultry, fish, eggs, dairy, beans, lentils, nuts, and seeds into your diet.

Detailed Explanation:

Protein is essential for numerous bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting the immune system. When your diet lacks sufficient protein, your body can exhibit several telltale signs.

Here's a breakdown of common signs of low protein intake and how to address it through dietary changes:

  1. Fatigue and Weakness: Protein is crucial for energy production. A deficiency can lead to persistent tiredness and muscle weakness.
  2. Muscle Loss: Your body may break down muscle tissue to obtain amino acids if dietary protein is insufficient, leading to muscle wasting.
  3. Hair Loss and Brittle Nails: Protein is a building block for hair and nails. A lack of protein can result in hair thinning, hair loss, and brittle nails.
  4. Weakened Immunity: Antibodies, which fight off infections, are made of protein. Low protein intake can compromise your immune system, making you more susceptible to illness.
  5. Edema (Swelling): Protein helps maintain fluid balance. A deficiency can lead to fluid accumulation in tissues, causing swelling, particularly in the ankles and feet.
  6. Slow Wound Healing: Protein is essential for tissue repair. Wounds may heal more slowly if you're not getting enough protein.

To fix low protein intake, focus on incorporating protein-rich foods into each meal. Good sources include:

  • Lean Meats: Chicken, turkey, beef (lean cuts), pork (lean cuts)
  • Fish: Salmon, tuna, cod, trout
  • Eggs: A complete protein source
  • Dairy: Milk, yogurt (Greek yogurt is particularly high in protein), cheese
  • Beans and Lentils: Excellent plant-based protein sources
  • Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds
  • Soy Products: Tofu, tempeh, edamame

Aim to include at least one serving of these protein sources in each meal to ensure you're meeting your daily protein needs. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but individual needs may vary based on activity level, age, and overall health.

Pro Tip:

Spread your protein intake throughout the day rather than consuming a large amount in one meal. This helps your body utilize the protein more efficiently for muscle building and repair. A good strategy is to aim for 20-30 grams of protein per meal.

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