Do YOU suffer these five health problems? Eating more protein could help…
Hair loss, constant colds, an injury that refuses to heal, depression and swollen ankles are all signs that you may not be eating enough protein, nutritionist Cassandra Barns said
FROM thinning hair to feeling down in the dumps and being constantly plagued by colds - all can leave you feeling miserable.
But, did you know, all are signs that you could be lacking a vital nutrient?
Protein is one of the key food groups, vital for a healthy diet.
It is essential for the body, boosting energy, keeping us feeling fuller for longer, and helping the body repair and recover.
But, when a person is failing to get enough, there can be serious health implications.
Protein is not just vital for building the burgeoning muscles of avid gym goers.
Protein has many fundamental roles, including for our immune system, for making hormones, and for making haemoglobin that carries oxygen around our body
Cassandra Barns, nutritionist
Nutritionist Cassandra Barns said it has a number of important roles.
She told The Sun Online: "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."
Here, Cassandra and a team of experts reveal the five key ways to tell if you need to up your protein intake.
1. HAIR LOSS
It is a common sight - and even the topic of much bathroom etiquette debate - an unsightly clump of hair clogging the plug in the shower.
And while it is normal to shed our hair, it can be alarming if you begin to notice more hairs coming out than usual.
When protein is at the root of the issue, it's likely you will feel your hair is getting thinner all over the head rather than in patches or just at the hairline.
"Hair is made up primarily of protein – especially a protein called keratin," Cassandra explained.
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"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."
2. AN INJURY THAT JUST WON'T HEAL
Helping the body repair and heal itself is another key function of protein.
As such, if you are struggling to recover from an injury it could be a telling sign.
"Whether it's a cut, bruise, sprain or something more serious - then a lack of protein could be a reason," said Cassandra.
3. MOOD SWINGS AND DEPRESSION
When protein enters the body it is broken down into amino acids.
These are used to make a number of vital substances, including neurotransmitters.
These natural chemicals are crucial for the brain and nervous system, and some also have a direct effect on our mood, Cassandra explained.
Whether it’s a cut, bruise, sprain or something more serious – then a lack of protein could be a reason
Cassandra Barns
She said: "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."
4. POOR IMMUNITY
One of the most vital functions of protein when it comes to the human body, is boosting and strengthening the immune system.
"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)," explained Cassandra.
"And, it's used to make antibodies and other immune chemicals that help to fight against invaders and regulate our immune response."
KEY SOURCES OF PROTEIN
There are a number of foods that are good sources of protein.
MEAT
This is one of the prime examples, rich in protein, vitamins and minerals, including iron, zinc and B vitamins.
Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on the amount of fat you're consuming.
FISH
This is another good source of protein, and contains other key minerals and vitamins.
Oily fish, such as salmon, is a great source of omega-3 fatty acids.
Experts say you should aim to eat two portions of fish a week, including one portion of oily fish.
EGGS AND PULSES
Eggs are a great option for vegetarians, to help boost protein levels.
This group also includes beans, nuts and seeds.
Nuts are high in fibre and a great alternative snack, as they are also high in saturated fat.
But as they do contain high levels of fat it is important to eat them in moderation.
So, if you are coming down with cold after cold, or seem particularly susceptible to infections, it could be that you're not eating enough protein.
"Again, there can be many other reasons, including deficiency in any of the other vital nutrients needed by our immune system, such as vitamin D or zinc,” added Cassandra.
5. SWOLLEN ANKLES
The "cankle" - that sorry state of affairs where your calf merges into your ankle, no tell-tale curve to distinguish one from the other.
And yet, the sudden appearance of such a situation - in normal slim ankle'd human being - could be a sign of protein deficiency.
A swelling or oedema, such as swollen ankles, can indicate something is wrong.
"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," said Cassandra.
"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."
If you have upped your protein intake, but are still struggling with swollen legs you may be prescribed compression tights.
“Oedema and general swelling of the legs can often go down naturally, for example at the end of the day once you’ve put your feet up," said Kimby Osborne, leg health expert at Activa Healthcare.
"However, if the condition persists, visit your GP who may prescribe you compression stockings, such as the Unisex Sock from Activa Healthcare.
"Compression hosiery is designed to provide the right amount of graduated compression on the legs helping to improve the blood flow and prevent accumulation of fluid in the tissue, which so often leads to swelling and discomfort."
SO... HOW DO I INCREASE MY PROTEIN INTAKE?
1. You are what you eat
When it comes to eating enough protein, it can be particularly tricky for vegetarians and those who follow a vegan diet.
Cassandra said for veggies it is important to aim to eat two to three servings of eggs and high-quality dairy foods every day.
"Also include around three or four servings a day of plant proteins in the form of beans or pulses, nut or seeds," she said.
While this is a good start, vegetarians who work out regularly are likely to need more protein.
"For vegans, protein intake comes from beans and pulses, nuts and seeds, as well as vegetables and whole grains," Cassandra added.
"Including a broad variety of these plant proteins every day is vital."
2. Have a daily plant-based protein powder
For vegetarians and vegans, people who have a low appetite, those who struggle to digest protein foods, or are on a weight-loss diet, a plant-based protein powder can prove a great option.
"They are easy to digest and (in the case of those trying to lose weight) can be kept low-calorie," said Cassandra.
"They can be used to make smoothies or shakes, and also added to savoury foods such as stews and soups."
She said a great one to try is Natures Plus Sunflower Protein.
3. Track your protein intake
As with all aspects of diet, an online tracking tool can prove handy if you want to keep an eye on whether you're getting enough protein.
"I would advise aiming for around 1.2g of protein per kilo of body weight," said Shona Wilkinson, nutritionist at SuperfoodUK.com.
"So if you're 50kg - just under eight stone - then you will need around 60g per day; or if you're 70kg - around 11 stone - then you'll need around 84g," she told The Sun Online.
“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."