Protein is as important for our body as water and air. It is necessary for the construction and repair of cells, tissues, and muscles of our body. Protein also produces enzymes, hormones, and antibodies that help us stay healthy. But how much protein is necessary daily? And what diseases can occur due to its deficiency? Let us know the answers to these questions in this story.
The amount of protein you need daily depends on your age, gender, activity level, and health condition. In general, a healthy adult requires 0.8 grams of protein per kilogram of body weight. For example, if you weigh 70 kg, you will need 56 grams of protein per day.
Rich source of protein
- Meat, fish, and eggs are the best sources of protein.
- Protein is also found in good quantity in pulses, beans, and seeds.
Protein is also found in dairy products like milk, curd, and cheese.
Symptoms of protein deficiency
- Protein deficiency can cause fatigue and weakness.
- Lack of protein can lead to loss of muscle mass.
- Protein deficiency can cause problems with skin, hair, and nails.
- Lack of protein can cause swelling in the body.
- Protein deficiency increases the risk of infection.
Protein deficiency diseases
- Kwashiorkor: This is a serious disease caused by protein deficiency. It is more common in children.
Marasmus: This is also a serious disease caused by protein deficiency.
- Anemia: A deficiency of protein can also cause anemia i.e. blood deficiency.
- Osteoporosis: Protein deficiency can also cause osteoporosis. This is a disease related to bones.
How to avoid protein deficiency?
- Include protein-rich food in your diet.
- Talk to your doctor or dietitian about your protein requirements.
- If you are deficient in protein, your doctor or dietician may advise you to take protein supplements.
- It is important that you include enough protein in your diet. Protein is very important for your health.
(PC: Freepik)
