Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source
What is protein deficient?
Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.
Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.
Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.
Signs and symptoms of protein deficiency
- Skin, hair and nail problems.
- Loss of muscle mass.
- Increased risk of bone fractures.
- Bigger appetite and increased calorie intake..
- Risk of infections.
- Fatty liver.
- May inhibit proper body growth in children
How much protein per day?
How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight
How to get more protein
A healthy and balanced diet typically provides all the amino acids your body needs, but that means eating protein with each meal and snack. Complete proteins — which contain all nine essential amino acids in equal amounts — provide the most bang for your buck.
Most complete proteins come from animal sources(Eggs, Meat, Fish, Dairy), but some plant-based proteins are also complete, such as:
- Buckwheat
- Hempseed
- Quinoa
- Soy
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