Do you have any of these symptoms?
Having a proper intake of protein is vital to staying healthy. It boosts your energy, helps the body repair and recover and also keeps us fuller for longer.
If someone isn't eating enough protein rich foods it can lead to serious health implications.
Nutritionist Cassandra Barns told
The Sun, “If you’re following a vegetarian or vegan diet, it’s particularly important to make sure you’re getting enough protein.
“It has many fundamental roles, including for our immune system, for making hormones, and for making haemoglobin that carries oxygen around our body.”
She says there are five signs that suggest you are not getting enough protein. They are:
Hair loss
It's okay to shed hair on a daily basis but if you are losing more than the normal amount then it could be a sign of a protein deficiency. Cassandra says, "Hair is made up primarily of protein – especially a protein called keratin. But hair is also the least important protein structure in the body, and so when protein intake is low, it’s allocated instead to more important functions, such as keeping our immune system active.
"For this reason, hair loss may be one of the first signs of low protein intake.
"However, there can also be other reasons for this type of hair loss – such as a deficiency in iron – so it’s wise to see your doctor to determine the cause."
An injury that takes longer to heal
Protein acts as a key function to healing and repairing the body so if it's taking you longer to heal then it could be due to the lack of protein. Cassandra says, “Whether it’s a cut, bruise, sprain or something more serious – then a lack of protein could be a reason.”
Mood swings
Amino acids come from the breakdown of protein in your body, which are used to make a number of vital substances, including neurotransmitters.
“One example is the well-known ‘feel-good’ chemical serotonin, which is made from the amino acid tryptophan. So if you don’t get enough protein, your production of serotonin may be reduced, contributing to your low mood, " says Cassandra.
Weak immunity
Protein is crucial to maintaining a strong immune system. Cassandra says, "Protein is used to keep the physical barriers in our body intact in order to keep the germs out – the skin and the mucous membranes (the ‘internal skin’ such as our gut lining).
“And, it’s used to make antibodies and other immune chemicals that help to fight against invaders and regulate our immune response.”
Swollen ankles
Often referred to as 'cankles', when the calf and ankle merge together due to swelling and fluid in the blood vessels.
Cassandra says, "This happens because proteins in our blood are also responsible for keeping enough fluid in the blood vessels – and helping fluid to be drawn back into the blood vessels from the tissues.
"So when protein drops below a certain level, fluid isn’t drawn back into the blood vessels efficiently; instead, it stays in the tissues, causing swelling, especially in the lower leg, ankles and feet."
So what can you do if you have some of these symptoms?
Increase your intake of protein rich foods such as meat, eggs, beans or pulses, nut or seeds, as well as vegetables and whole grains. You can also get extra protein by incorporating a plant-based protein powder into your diet.
Cassandra also advises to take note of your protein intake, "If you think you might not be getting enough protein for your exercise needs, then tracking your intake is also useful.
“You will need to do some research on ideal protein intakes for your type of training, or training intensity, to find out how much you should be getting.”
