According to Harvard Health, adults need 0.8 grams of protein per kilogram of their body weight. On an average, this means 56 grams of proteins for men and 46 grams for women.
New Delhi: We live in an era when low-carbohydrate and high-protein diets are the new cool. With more people making their switch from grain-based diets to meat and egg and dairy, the idea of protein deficiency may appear to be out of the question. Ironically, the incidence of suffering from proteins deficiency continues to be high still.
Proteins are the building blocks of life – a macronutrient so special that F&B companies continue to look for ways to boost the protein content of their products. Be it gym supplements or protein bars, energy drinks or fortified cereals and beverages – many are trying to figure out ways to boost the intake of this vital nutrient. Yet, millions suffer from protein deficiency.
Is your skin hinting at protein deficiency?
Proteins are called building blocks of life for good reason – they not only contribute to muscle mass but also affect skin, bones, teeth and even your nails. Therefore, if you are running short of supplies for this macronutrient, your body will show subtle signs that hint at a major deficiency.
Largely made of protein, when your skin senses deficiency, it could turn dull, flaky and may even have red patches in parts. Undernourished skin hints at a proteins deficiency and could be the first sign that you need to up your intake of dairy, meat, green leafy vegetables and other natural sources of protein.
Watch your nails for protein deficiency
Nails, too, have proteins as its base component. Therefore, when your body runs short of proteins, your nails could go brittle and deep ridges could develop on fingernails.
How much protein do you need in a day?
Some people rely on proteins to build muscle mass, others increase their intake to boost satiety and promote weight loss. But not many know how much protein they need in a day and how much their body can absorb at a time.
According to Harvard Health, adults need 0.8 grams of protein per kilogram of their body weight. On an average, this means 56 grams of proteins for men and 46 grams for women. The same is backed by a report by Dietary Reference Intake. However, for an active adult, 10% of the calories consumed in a day must be proteins. And since your body can absorb only 21 grams of protein at a time, experts recommend spreading it across meals to accommodate it from various sources – both plant-based and meat-based.