Protein is the material foundation of life, and it can be said that without protein, there would be no life. People who lack protein may experience symptoms such as fatigue, weight loss, and anemia, especially when the following symptoms occur. If it is not caused by disease, it is necessary to consider whether the body lacks protein and intervene in a timely manner according to medical advice. So, what are these phenomena and how should we supplement protein in our daily lives? 5 Phenomena Judging Protein Deficiency: The main component of pathological nails is protein. If protein is lacking for a long time, the nails will become soft, brittle, slow to grow, and prone to breakage. The main component of hair that becomes brittle and thinner is also protein. If there is a lack of protein, in order to preserve energy and store protein, the body will reduce the protein content in the hair, which will make the hair yellow, brittle, thin, dry and lack luster, and easy to fall off. Muscle relaxation proteins are the key to building and repairing muscle tissue. If lacking in proteins, muscles will decrease, relax, decrease strength, and affect exercise ability. Edema also contains protein in the blood. Long term lack of protein can lead to a decrease in plasma osmotic pressure, causing water in blood vessels to penetrate into tissues outside the blood vessels, causing edema. Usually, the lower body begins to experience edema first. You can press your body with your hands, such as on the front side of your calf. If the dents do not disappear for a long time, it may be due to swelling. Immune function declines and people often fall ill. If protein intake is insufficient, immune cells cannot quickly repair and proliferate, which can lead to frequent illness. Generally speaking, the protein intake for adult women should not be less than 55 grams per day, and for adult men it should not be less than 65 grams per day. The protein intake of special populations such as elderly people over 65 years old and vegetarians needs to increase. Protein supplementation is not necessarily beneficial. Especially for people with abnormal kidney function, excessive protein supplementation can burden the kidneys and worsen the condition. How to supplement high-quality protein Mantou and rice can also provide protein for the human body, but the protein in such staple foods is not high-quality protein. The sources of high-quality protein include eggs, milk, soybeans, fish, and lean meat (white meat, red meat). The intake of high-quality protein should reach 1/2 to 2/3 of the total protein required by the human body for a day. Generally, adults are advised to consume the following 6 foods daily: moderate staple foods. Based on raw weight, males consume more than 300 grams per day and females consume more than 250 grams per day. These foods can provide approximately over 20 grams of protein. 1-2 bags of milk. Drink 300-500 grams of milk per day, and 300 grams of milk can provide approximately 10 grams of protein. A medium-sized egg can provide approximately 7 grams of protein, and elderly people with high cholesterol can eat one egg every other day. 150 grams of lean meat can be chosen from seafood, poultry, and livestock, providing approximately 30 grams of protein. 25 grams of soybeans are equivalent to 100-150 grams of soy products, which can provide about 10 grams of protein. 500 grams of vegetables and 250 grams of fruits can provide about 5 grams of protein. The above protein content is a rough estimate, and the specific content may vary depending on different ingredients and brands of food