Self- Care - Your Skin Hair And Entire Body Need This Substance

Self-Care doesn’t mean taking care of the outside while neglecting the inside; It is an inside-out approach. For example, It’s not prudent to spend all your saving on skincare while ignoring your diet.

As it pertains to our diet, sometimes what we observe on the outer body, such as skin conditions, hair, and nail problems, are simply signs of protein deficiency, a manifestation of what is missing from the body.


Proteins are the main substances the body uses to build and repair tissues, such as:

• muscles 
• blood
• internal organs
• skin hair
• nails
• bones

FYI: They are also part of hormones, antibodies, and enzymes + perform other functions.

They also help maintain the normal balance of body fluids and can be used as a source of energy if enough carbs are not available. Each gram of protein yields four calories of energy.

Main Sources of Protein

• meats and alternatives
• milk and other dairy products

Amino Acids

Amino acids are considered the building blocks of proteins. The human body uses 20 amino acids to make different types of protein.

Nine of the 20 amino acids are called essential amino acids because the body cannot manufacture them. The other 11, termed nonessential amino acids, can be produced by the body. 

All amino acids must be present simultaneously for the body to function normally. Proteins that contain all the essential amino acids are known as complete or higher-quality proteins. These types usually come from animals.

Essential Amino Acids:-

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Nonessential Amino Acids:

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine
6. Glutamic acid
7. Glutamine
8. Glycine
9. Proline
10. Serine
11. Tyrosine

FYI: Protein deficiency is not a problem in the typical diet.

Two glasses of skim milk combined with about four ounces of poultry or fish meet the daily protein requirement.

Vegan Diets

Protein deficiency could be a concern in some vegetarian diets. The reason for this is because vegans rely primarily on foods from the bread group, cereal, rice, pasta, fruits, and vegetable groups, and avoid most foods from animal sources found in milk, yogurt, cheese, and meat groups,

The 4 Basic Types of Vegetarians

Vegans - Consumes no meat, fish, eggs, dairy products, or food from animals.

Ovo-vegetarians - consume eggs but no animal-based food.

Lacto-vegetarian - consume dairy products, but no meat, eggs, poultry, or fish.

Ovolactovegetarians - consume dairy products and eggs, but no meat, poultry, or fish.


FYI: Vegans, in particular, must make sure they consume protein foods that provide a balanced distribution of essential amino acids, such as grain products and beans.

Supplement for Strict Vegans

Strict vegans also need a supplement of vitamin B12. Unfortunately, This vitamin is not found in plant foods, and its deficiency may lead to anemia and nerve damage.

Vegetarians who do not select their food combinations properly may develop nutritional deficiencies of protein, vitamins, minerals, and even calories.

Conclusion

Like you cannot construct a firm house without blocks, you cannot build a strong body (muscles, hair, bones, nails, organs, etc.) without proteins. However, like any other nutrients, consuming above the daily recommended amounts of protein for an extended period comes with risks.