There are two different types of proteins. Complete protein provides all the amino acids that are needed within the body. Incomplete proteins provide some but not all of the necessary amino acids. Incomplete protein can be paired with different foods to accumulate the needed amount of amino acid the body requires.
Protein deficiency has many symptoms including fatigue, loss of energy, loss of muscle, extended healing, and hair loss. Other symptoms include unstable blood sugar levels, muscle or joint pain, headaches, and nausea. Severe protein deficiency can even lead to weakened immune system and even death. Overconsumption of protein has negative effects as well. Overconsumption symptoms include weight gain, dehydration, heart disease, liver disease, and kidney problems. It can also lead to cancer, irritation in internal organs, and nutritional deficiencies.
According to the Center for Disease Control and Prevention, intake of protein varies by age and gender. Children between the ages of 1 - 3 need to consume at least 13 grams of protein per day. Children between four and eight need 19 grams and those between ages 9 and 13 need 34 grams. At the age of 14, the intake levels between men and women become different. Females between ages of 14 and 18 need 46 and males need 52. Females between age 19 and up need 46 and males need 56. The differences in protein levels are because the body of a man and woman are different in structure and muscle and men typically need more protein.
Healthy protein is always in reach. Many different food sources provide an adequate source of protein. These foods include seafood, white meat poultry, milk, cheese,