Are You Eating Protein?
By Sara Butler
Protein is one of the building blocks of life. It’s a vital component for the cells in your body and keeps your body running with essential amino acids. But some people aren’t getting enough protein in their diet. While a protein deficiency is rare in this day and age, that doesn’t mean some people aren’t at risk. Here are a few signs that you may not be eating enough protein.
How Much?
It’s recommended by the United States Department of Agriculture that men and women have about 0.8 grams of protein per kilogram of body weight. What does that mean? It means you should divide your weight by 2.2 and that will tell you how many grams of protein you should eat per day to stay healthy.
Signs You May Not Be Getting Enough
So, how do you know if you’re not getting enough protein in your diet? You may experience:
- Stress fractures – If your bones aren’t getting enough protein to help protect them, then they’ll be more susceptible to injuries such as breaks and fractures.
- Brittle hair and nails – Your hair and nails need protein to stay strong. If you’re not getting enough, then your hair may thick and your nails may start to split.
- Feeling weak – Over time if you’re not getting enough protein, then you will feel as if all your energy has been zapped. Losing muscle mass plays a part in the fatigue, but your body also needs protein to manufacture the hemoglobin that delivers oxygen to your organs and tissues.
- Increased illness – Protein helps your body to manufacture antibodies, which are made by the immune system to help you fight off illness. If you don’t get enough protein, then your immune system cannot function as well as it should.
How to Get More
You don’t have to go on an intense protein-packed diet to ensure you’re getting enough, you simply need to make sure you have a varied diet with plenty of lean meat, fresh fruits and vegetables, and whole grains. If you’re a vegetarian or vegan, you will need to take extra care to ensure you’re eating complete proteins, since those are mostly found in animal sources.
Protein is so important to your health. Without it, your body simply can't function as it is made to. So, make sure you get enough protein in your day every day!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Rowlett, Tex.