Tuesday, 8 January 2013

Sources of Protein and Protein Deficiency symptoms


Protein is an important nutrient that is key to every cell in your body. Your body needs protein to build and repair tissues — and to make enzymes and hormones. Healthy bones, blood, hair, nails and muscles all rely on protein and since our bodies can’t store it, we must get high quality protein from our food. If we don’t we may be aging prematurely.
On the other side of the picture too much protein can create health risks too! High protein diets, once thought of as excellent for weight loss, are actually coming under fire these days for the adverse effects on health including heart disease, stroke, osteoporosis, kidney stones and elevated levels of ammonium in the female reproductive tract leading to difficulty conceiving.  So clearly we need to be in balance
In this post  I am bringing some awareness to the signs of protein deficiency and if you see them some strategies to help you come back into balance.

Protein Deficiency Signs 

Constant cravings are one sign of protein deficiency. Not everyone with cravings is protein deficient but protein and unstable sugar are intimately linked. Here are a few things to take note of:
  • If you are a vegetarian or rarely eat any animal protein and have cravings for carbs, you feel the need to fill up on bread, pasta or sweets that may be due to a deficiency of protein.
  • If you are eating 3 meals a day and find you need to have snacks to maintain your blood sugar, one possible cause could be a deficiency of protein.
Muscle and/or joint pain is another sign of protein deficiency. The body stores much of its protein reserves in the synovial fluid around the joints, to be used to rebuild the muscles and joints after exercise. When one is protein deficient, this reserve is the first to go. As a result, the joints stiffen and the muscles tighten.
Other Symptoms of more Severe Protein Deficiency:
  • Hair loss or Thinning brittle hair
  • Ridges in finger and toe nails
  • Excesive dry skin
  • Weak and tired
  • Edema (swelling)
If you have any of these symptoms and suspect you may not be getting adequate protein, think about getting a blind test and evaluation of your total serum protein from your healthy care professtional.

Options for Treating Protein Deficiency

Vegetarian Protein Shakes Have 2 hemp or rice protein shakes a day for 2 weeks. Buy Organic Raw Hemp Protein Powder gluten free and soy free.
Eat more of the Vegetarian High Protein foods listed below. Many plants such as quinoa, buckwheat, hemp seeds, fermented soy have complete proteins. Others are only slightly incomplete so eat a variety of them to round out the spectrum.
Add Bone Broth into your diet. Bone broth is full of minerals, enhances digestion, fortifies the immune system. Bones are highly mineralized, a well made broth will give your body calcium and other minerals all delivered in a form your body can easily absorb. The gelatin and collagen extracted from bone is protein dense. Add a little apple cider vinegar to the water to pull these precious minerals from the bone.
Eggs- Cage free organic eggs are full of protein and biotin. Eggs are misunderstood these days. The yolk contains lecithin which aids in fat assimilation. Eggs actively raise the level of HDL which is the good cholesterol.
Medicinal Animal Protein Consider a 2 week program of eating animal protein to rebuild protein and stabilize blood sugar: Eat 4 ounces of red meat a day for 2 weeks. If you can’t do the red meat do free range chicken or wild fish. Always look for animal proteins that are organic and free of hormones and antibiotics and treated humanely. Eat with plenty of vegetables and fermented vegetables

Protein percentages are listed from highest to lowest.
Guavas: 13% protein
Carambola: 11% protein
Peaches: 8% protein
Nectarines: 8% protein
Watermelon: 7% protein
Strawberries: 7% protein
Oranges: 7% protein
Grapefruit: 7% protein
Cherries: 6% protein
Honeydew melon: 5% protein
Plums: 5% protein
Sapote: 5% protein
Papaya: 5% protein
Bananas: 4% protein
Pineapple: 4% protein
Plantains: 4% protein
Asian pears: 4% protein
Blueberries: 4% protein
Mangoes: 3% protein
Cranberries: 3% protein
Persimmon, Japanese (fuyu): 3% protein
Persimmon, American (hachiya): 2% protein
Apples: 2% protein
Sapodilla: 2% protein

Spirulina: 56% protein
Watercress: 51%
Laver (seaweed): 40% protein
White mushrooms: 37% protein
Crimini mushrooms: 37% protein
Broccoi raab: 36% protein
Oyster mushrooms: 31% raw
Spinach: 30% protein
Sprouted mung beans: 28% protein
Chives: 27% protein
Asparagus: 27% protein
Arugula: 25% protein
Portabella mushrooms: 25% protein
Butterhead lettuce: 25% protein
Mustard greens: 25% protein
Beet greens: 24% protein
Lambsquarters: 24% protein
Mustard spinach: 24% protein
Cilantro: 23% protein
Sugar snap peas: 23% protein
Swiss chard: 23% protein
Green leaf lettuce: 22% protein
Sprouted lentils: 21% protein
Collards: 20% protein
Purslane: 20% protein
Nopales (cactus pads): 20% protein
Parsley: 20% protein
Broccoli: 20% protein
Cauliflower: 19% protein
Chicory greens: 18% protein
Endive: 18% protein
Romaine lettuce: 18% protein
Zucchini (courgette): 18% protein
Celery: 17% protein
Sprouted peas: 16% protein
Iceberg lettuce: 16% protein
Kale: 16% protein
Wakame (seaweed): 16% protein
Okra: 16% protein
Kohlrabi: 15% protein
Dandelion greens: 15% protein
Radicchio: 15% protein
Green beans: 14% protein
Scallions: 14% protein
Sweet red peppers: 13% protein
Tomatoes: 12% protein
Cabbage, green: 12% protein
Radishes: 12% protein
Garlic: 12% protein
Cucumber: 11% protein
Cabbage, purple: 11% protein
Turnip greens: 11% protein
Eggplant: 10% protein
Fennel: 10% protein
Kelp: 10% protein
Beets: 10% protein
Sweet green peppers: 10% protein
Celeriac: 10% protein
Sweet yellow peppers: 9% protein
Corn, yellow or white: 9% protein
Pumpkin: 9% protein
Turnips: 9% protein
Onions: 8% protein
Irish moss (seaweed): 8% protein
Leeks: 7% protein
Tomatillos: 7% protein
Carrots: 6% protein
Burdock root: 6% protein
Ginger root: 6% protein
Butternut squash: 5% protein
Acorn squash: 5% protein
Sweet potato: 5% protein
Parsnips: 4% protein

Nuts and seeds
Black walnuts: 14% protein
Pistachios: 13% protein
Almonds: 13% protein
Coconut water: 13% protein
Flaxseed: 12% protein
Sunflower seeds: 12% protein
Tahini: 11% protein
Chia seeds: 11% protein
Cashews: 11% protein
Brazil nuts: 8% protein
English walnuts: 8% protein
Hazelnuts (filberts): 8% protein
Pine nuts: 7% protein
Pecans: 5% protein
Macadamia nuts: 4% protein
Coconut meat: 3% protein

Reference : http://rawfoodsos.com, http://eatwellenjoylife.com

1 comment:

  1. Ok so in red meat, we have beef, and i love beef, so much how much of protein is present in beef? At times when i don't feel like having chicken, can i opt for beef from protein intake perspective?