The Sol Journal

Protein is one of the essential nutrients for optimal well-being, keeping our body healthy and thriving. Often referred to as the “building blocks of life”, protein plays an important role in helping to build and repair, as well as producing hormones and enzymes. If you’ve ever wondered whether you’re getting enough protein in your diet, or what the symptoms of a lack of protein are, read on!

How much protein should you be eating?

When crafting a balanced meal, aim for one-quarter of your plate to be filled with a high-quality protein source. If you’re opting for meat—think grass-fed beef, organic chicken, or turkey—a serving size should be about the size of your palm. For fish and seafood, like wild-caught salmon or prawns, a serving should match the length of your hand. Plant-based options? A 100g serving of organic tofu or tempeh fits the bill perfectly.

10 quality protein sources

1. Deep water fish, such as salmon, mackerel, sardines and herring
2. Organic chicken breast or thigh
3. Organic turkey breast or thigh
4. Grass fed beef or lamb
5. Organic pasteurised eggs
6. Nuts and seeds
7. Pulses like beans, chickpeas and lentils
8. Organic fermented soy like tofu and tempeh
9. Whole grains such as quinoa, amaranth and wild rice
10. Blue-green algae

6 signs & symptoms of protein deficiency

1. Muscle loss
   

   Also known as muscle wasting or atrophy, happens when the rate of muscle breakdown exceeds the rate of muscle growth. Elderly people and those recovering from injury are more vulnerable to this. Getting enough protein is important to maintaining this balance, as it provides you with the essential amino acids required for muscle repair and growth.

2. Swelling
   

   Swelling or oedema, can happen when excess fluid stores in the body’s tissues, more often than not in the legs, feet and ankles. Low levels of protein affects the lymphatic system's ability to move fluid from these areas, causing a buildup of excess fluid.

3. Fatigue & weakness
   

   The amino acids in protein are essential for energy production, therefore protein deficiency can lead to an overall feeling of weakness and fatigue.

4. Recurrent infections
   

   Protein is needed to produce antibodies to help fight infections. Low protein intake can weaken the immune response, making you more susceptible to infections. This can manifest as recurring colds, flus and slow healing.

5. Hair, skin & nail complaints
   

   Protein deficiency can significantly impact hair, skin and nail health, leading to symptoms like hair loss, brittle nails, acne and other skin concerns.

6. Mood swings
   

   Protein deficiency can have a serious effect on mood and emotional well-being. Protein deficiency can cause an imbalance of chemicals, such as dopamine and serotonin leading to symptoms like mood swings, irritability, anxiety and depression.

Supercharge your protein intake with Embody Organic Plant Protein

If you're looking to effortlessly boost your protein intake, our Embody Organic Plant Protein is your ultimate ally. Crafted with the purest, most bioavailable ingredients, it’s designed to nourish your body from the inside out—without the synthetic additives or aftertaste found in many other plant-based proteins. Whether you're adding it to your morning smoothie, mixing it into your post-workout shake, or blending it into your favourite recipes, Embody makes it simple to meet your protein needs deliciously and sustainably. Elevate your health and well-being with every scoop, and let Embody be your go-to source for clean, organic protein that fuels your life.