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Dietary Protein
When most people think of protein, they immediately associate it with meat and other animal products. For vegetarians and vegans, however, it is necessary to find other sources of protein from the plant world. Fortunately, there are numerous sources of plant-based proteins suitable for meat-free diets. These include:- Legumes and beans
- Soy, mycoprotein and tofu products
- Nuts and seeds
- Sprouted seeds
- Whole grains
- Algae and seaweed
- Most plant foods contain protein
Common Protein Deficiency Symptoms
Even with a wide variety of protein sources available, some people experience protein deficiency symptoms due to a lack of protein intake. Severely restrictive diets, lack of knowledge about nutrients, and even poverty can contribute to protein deficiency. Here are some of the most common symptoms:- Edema - A collection of fluid under the skin, which most commonly affects the legs, feet, and ankles, but can occur anywhere on the body.
- Weight loss
- Thinning or brittle hair, hair loss
- Ridges or deep lines in finger and toe nails
- Skin becomes very light, burns easily in the sun
- Reduced pigmentation in the hair on scalp and body
- Skin rashes, dryness, flakiness
- General weakness and lethargy
- Muscle soreness and weakness, cramps
- Slowness in healing wounds, cuts, scrapes, and bruises
- Bedsores and other skin ulcers
- Difficulty sleeping
- Headache
- Nausea and stomach pain
- Fainting
Other Symptoms
Not all of the symptoms of protein deficiency are physical. Some are emotional or mental, and include:- Crankiness, moodiness
- Severe depression
- Anxiety
- Lack of energy, no desire to do things
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Treatment
If you are experiencing some of these symptoms, make an appointment to see your primary doctor as soon as possible. It only takes a simple blood test to determine if protein deficiency is the culprit. Make sure you tell your doctor what types of proteins you currently eat, and in what amounts.Treatment for protein deficiency is easy: complete proteins are reintroduced to the body via foods, supplements, or intravenous liquids. Depending on how severe the deficiency symptoms are, other treatment methods may be necessary.Protein Deficiency Risks
If you exhibit signs of protein deficiency and fail to have them treated, the results can be catastrophic. Here are some things that can happen to you and your body if a lack of protein continues.- Gallstones
- Arthritis
- Heart problems
- Muscle deterioration
- Organ failure
- Death
Do You Get Enough Protein in Your Diet
Now that we've covered deficiency symptoms, here's the good news. For the most part, vegetarians get adequate protein if they eat a balanced vegetarian diet. In fact a healthy vegetarian diet usually exceeds protein requirements. The reason many people believe vegetarians don't get enough protein is because they tend to take in less protein than non-vegetarians who generally eat too much protein. The fact is that high protein intake has been linked with conditions like osteoporosis and other health related problems.Recommendations suggest that protein intake should not exceed twice the RNI, but if you are still concerned about your protein intake these easy steps will help:
- Add protein shakes or supplements, which are available as soy-based products, to your diet.
- Sprinkle nuts, seeds, or sprouts over salads and other dishes to boost protein.
- Try foods like tempeh, miso, hummus, and nut butters along with vegetables and whole grain crackers to snack on.
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