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Getting enough protein on a vegan diet is very possible and can be very easy. However, it can be easy to overlook some nutrients and their importance. Vegetables are naturally low in protein, so your diet should diversify into grains and legumes as well as nuts and seeds. With a little awareness and a balanced diet, you should never have to worry about getting the right amount of nutrients in your diet!
Any kind of deficiency can be difficult to detect because so many symptoms can be caused by so many different things. But it’s a good idea to familiarize yourself with some common warning signs. If you are worry that you are not getting enough protein, check out these warning signs that could indicate that your diet is lacking in something.
Warning signs that you are not getting enough protein
1. Swelling
Unusual swelling is a very common cause of a lack of protein in your diet. This is called edema, and it usually occurs in the legs, feet, hands, and abdomen. If the swelling is unusual for you, you will likely need to have blood tests and a checkup to make sure everything is okay. Swelling is a common symptom of a lot of things, and you want to make sure that nothing more serious is lurking below the surface.
2. Hair, skin and nail problems
Our hair, skin, and nails are made up of protein, which is why these areas suffer if you don’t get enough of it. Dry and brittle nails, thinning hair, and dry skin can have many causes. But it can’t hurt to look in your diet to see if the solution lies here. Without the right amount of protein, your body cannot create the proteins necessary for healthy hair, skin, and nails. If this is a problem you encounter frequently, try adding more nutrients to your diet and see what happens after a few months.
3. The moody mood
A lack of protein can even affect how your brain works. Cause frequent mood swings and mood swings that are not normal for you. This is because the neurotransmitters and amino acids in your brain are built from this important nutrient. So without enough protein, your brain doesn’t get what it needs. It can cause much more depression and anger, as well as feelings of sadness and melancholy. You can easily eliminate this cause of mood swings by doing blood tests to test your nutrition level.
4. Weakness and fatigue
Proteins have a huge effect on the muscles of the body. This is especially true for people of middle age or older. A continued lack of protein can lead to muscle loss over time, resulting in weakness. It can also make you feel unsteady on your feet, dizzy, or slower than usual. A lack of this nutrient also causes feelings of fatigue, which can often be evidenced by anemia. Without enough protein, you can become anemic, which reduces your oxygen and makes you more tired than usual.
5. Slow healing
When you are low on protein, you may find that it takes a lot longer for you to heal. It can mean cuts and bruises that last for weeks. This is because almost all parts of the body need this important nutrient to make other necessary building blocks. Without enough, your body also cannot clot blood or create new tissue. This can lead to slow healing from small things like cuts and bruises to large things like a broken bone or a sprained ankle.
6. Continued hunger
If you eat enough but are still hungry, you may be running low on protein. This nutrient is a part of our diet that helps us feel full. If you don’t eat the right amount of protein, you will likely be hungry more often and be dissatisfied with your food. Try incorporating more protein-rich foods into your diet to see if it reduces those hunger pangs.
7. Weak immune system
Protein is needed for your body to break down and properly absorb nutrients from your food. Without it, you might find that you get sick more frequently throughout the year. It might even be responsible for creating disease-fighting bacteria that help you stay healthy. So without it your immune system has to work much harder.
How to make sure you’re getting enough protein
There are all kinds of great ways to make sure you’re getting plenty of nutrients in your diet. There are so many tips that can help you do meals rich in protein every day.
Here are some simple tips to help you get more nutrients from your daily diet.
1. Eat different meals
One way to incorporate protein into your diet is to eat different foods with each meal. This will ensure that you get all the nutrients you need. If you eat too much of the same things every day, you may be missing out on the protein and nutrients you need.
2. Eat a variety
Try to supplement your diet with a variety of foods ranging from all kinds of vegetables and pulses to grains. Add as many different types of food as possible to create a balanced and nutritious diet. Eating a variety of different foods will make it much easier to get a lot of protein with each meal.
3. Add more protein rich foods to your diet
Still worried about eating the right amount of nutrition? Try to add more protein rich foods to your diet. This is the easiest way to ensure that you are getting the right amount of nutrients in your food. Try to eat lots of beans, grains, nuts and seeds so that every meal you eat is high in protein! Check out some of these recipes:
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