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Pictured Recipe:Oven-Baked Chicken Drumsticks with Potatoes
Although protein deficiency is rare in the United States, it’s still important to consider whether or not you’re getting enough of the macronutrient in your diet. Protein needs are pretty individual, but a good general rule is to have10 to 35 percent of your daily caloriescome from protein (that’s about 200 to 700 calories on a 2,000-calorie diet). And even though it’s likely that your daily recommended protein levels are easily met with afew servings of a day,some individuals such as older adults are at a higher risk for protein deficiency. If you’re concerned you’re not getting enough on a daily basis, here are five sneaky signs that you may be right.
What Is Protein & Why Do You Need It?
1. Your Hair, Skin and Nails Are Brittle or Weak
Studiesalso show thatcollagen—a structural protein found naturally in the tissue of our skin—can reduce wrinkles and keep your skin healthy and firm! So, if you notice premature sagging or sudden loss of elasticity in your skin, you may want to reevaluate your protein consumption.
Pictured Recipe:Seared Scallops with White Bean Ragu & Charred Lemon
2. You’re Experiencing Edema
Do you have puffy feet, ankles or legs that just don’t seem to go away? You might be suffering from edema—a condition that causes tissue to retain water. And although it can havemany causes—including prolonged standing and sitting—protein deficiency is one of the many risk factors. Protein helps retain salt and water in the blood vessels, so a lack of protein—specifically albumin—can lead to water leakage into tissue that results in extreme puffiness.
5 Immunity-Boosting Foods
3. You’re Always Fatigued
Top Vegetarian Protein Sources
Pictured Recipe:Seared Tuna with Bulgur & Chickpea Salad
4. You Get Sick Often
Since protein plays an integral role in immune system function, certain signs—like getting sick more often than normal, prolonged sickness or trouble healing wounds—may indicate that you have a low protein intake. If any of these symptoms sound familiar, you may want to consider incorporating some of thesehigh-protein foodsinto your diet. Always talk to your doctor if you are concerned about your immune health or if you have wounds that aren’t healing.
5. You’re Hungrier Than Usual
Protein has more staying power than carbs, so if you’re hungrier than usual after a meal, you may not be consuming enough protein. If you’re struggling to regulate your appetite, try adding some of our favoritehealthy high-protein recipesto your weekly routine.
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