Ms. Archana S, Senior Nutritionist, Aster Whitefield Hospital, Bengaluru
As an essential nutrient, protein plays numerous roles in the body. It helps in building muscles, aids in fighting infections, and works to keep a person’s energy levels high throughout the day. Many people are unaware of the importance of daily protein intake, which often leads to protein deficiency.
Here are 7 indicators that someone might not be getting enough protein in their diet and why it shouldn’t be ignored.
1. Constant Fatigue – Constantly feeling tired can be an effect of inadequate protein consumption. This happens because protein provides amino acids that are used in tissue repair or energy maintenance, especially while working out or under physical stress. Without enough protein, the body struggles to sustain itself, leaving a person feeling perpetually drained and unmotivated.
2. Hairs Loss or Weak Hair – Drastic changes in hair growth patterns, such as thinning hair, excessive breakage or hair fall can indicate low intake of protein. Since hair is made of keratin, which is a type of protein, its deficiency will mean the hair roots do not receive enough sustenance for growth and durability. Over time, this can lead to noticeable changes in the texture, health, and volume of one’s hair.
3. Cravings – Protein usually benefits the diet by ensuring that proper blood glucose levels are maintained throughout the day. In the absence of dietary proteins, fluctuations in blood sugar levels between meals can result in increased feelings of hunger and more so of cravings for high sugar or high carbohydrate food. This in turn can lead to consumption of foods that provide energy only for a short period of time and are not healthy.
4. Slow Healing – If even minor cuts and bruises take an unusually long time to heal, it may suggest a problem in protein consumption levels of the person. Collagen, a type of protein, has a major contribution in the protection and reinforcement of the skin and its underlying tissues. Thus, in people suffering from protein deficiency, sustained injuries take longer to heal, making the open wounds prone to infection.
5. Muscle Loss Instead of Fat Loss – In the instance of protein deficiency, the body utilizes muscle protein for energy. This results in a loss of muscle tissue, regardless of whether the person is on a weight loss program or not. A weaker, less toned physique is often one of the first visible signs of protein deficit.
6. Nail and Skin Disorders – In most cases, lack of protein can be indicated by brittle nails that break easily as well as lifeless and rough skin. This is because protein is important in making collagen and keratin, two elements that play an important role in the formation of skin and nails. A lack of protein can also lead to skin irritation and inflammation along with causing early aging signs.
7. Immune System – Protein is essential in building and maintaining the body’s immune system. If the body does not receive enough protein during illness, the generation of antibodies will decrease and the recovery period will increase.
Everybody needs protein and it is an essential aspect of health for all. The symptoms mentioned above are a warning given by the body, indicating that adequate amount of protein is not being consumed. It is possible to improve health, increase strength, and build endurance by incorporating foods that contain proteins like eggs, fish, lentils, and lean meats in the diet. It is very important to pay attention to these signals and connect them with taking a step towards proper nutrition, in order to feel strong and healthy every day.
