Proteins are of great consequence for varied bodily functions. They are made up of amino acids, which are the building blocks of tissues, muscles, organs, hormones, enzymes, and antibodies. Protein is critical for the human body to support daily human functions and the lack of it causes many health issues.
In this blog, we have highlighted the causes, signs, and symptoms of protein deficiency. Plus, how to increase your protein intake of the body.
What is Protein Deficiency?
Protein Deficiency occurs when your body doesn’t get enough protein from your diet to support its normal functions. Proteins are crucial for building and repairing tissues, producing enzymes and hormones, supporting immune function, and maintaining fluid balance among other roles.
When you don’t consume enough protein, your body may start breaking down muscle tissue to obtain the necessary amino acids, which are the building blocks of proteins, leading to various health issues.
How much Protein does a Person Need?
The amount of protein a person needs can vary based on factors like age, sex, weight, activity level, and overall health. As per the common guideline, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. This means that an average sedentary adult should consume about 46-56 grams of protein per day, depending on their weight.
However, if you’re more physically active or trying to build muscle, you may need more protein. Athletes and people engaged in intense physical activity might need anywhere from 1.2 to 2.0 grams of protein per kilogram of body weight per day. It’s also essential to consider the quality of protein sources.
Signs and Symptoms of Protein Deficiency
Protein deficiency can manifest in varied signs and symptoms, including:
Muscle Weakness: Since proteins are crucial for muscle development and maintenance, a deficiency can lead to muscle weakness, fatigue, and decreased muscle mass.
Edema: Protein has a part in maintaining fluid balance in the body. Protein deficiency can result in fluid accumulation in tissues, leading to swelling, especially in the legs, feet, abdomen, and hands.
Hair, Skin, and Nail Issues: Proteins are essential for healthy hair, skin, and nails. A deficiency can cause brittle hair, dry skin, and brittle or ridged nails.
Frequent Infections: Proteins are crucial for a healthy immune system. Its deficiency can weaken the immune response, making individuals more susceptible to infections and illnesses.
Fatigue and Weakness: Insufficient protein intake contributes to fatigue, weakness, and a lack of energy.
Poor Wound Healing: Proteins are necessary for tissue repair and wound healing. A deficiency can impair the body’s ability to heal wounds properly.
Stunted Growth: In children, protein deficiency can lead to stunted growth and delayed development.
Swollen Belly: In severe cases of protein deficiency, especially in children suffering from kwashiorkor, a swollen belly due to fluid accumulation and liver enlargement can occur.
Changes in Hair Color: In extreme cases, protein deficiency can lead to changes in hair color, such as a reddish tint.
Hypoproteinemia: This condition is characterized by low levels of protein in the blood, which can lead to symptoms like fatigue, edema, and poor immune function.
Causes of Protein Deficiency
Protein deficiency can occur due to various factors, including:
Inadequate Dietary Intake: Not consuming enough protein-rich foods such as meat, fish, eggs, dairy products, legumes, nuts, and seeds can lead to protein deficiency.
Poor Diet Diversity: Relying heavily on a limited range of foods without incorporating a variety of protein sources can result in inadequate protein intake.
Vegetarian or Vegan Diets: While it’s possible to meet protein needs on plant-based diets, individuals must ensure they include a variety of protein-rich plant foods to prevent deficiency.
Digestive Disorders: Problems like celiac disease, Crohn’s disease, or other gastrointestinal issues can impair nutrient absorption, including proteins.
Malnutrition: Overall insufficient calorie intake or chronic malnutrition, often seen in impoverished regions or during periods of famine, can lead to protein deficiency.
Elderly or Aging Population: Older adults may consume fewer calories or have decreased appetite, leading to inadequate protein intake, contributing to muscle wasting and weakness.
Medical Conditions: Certain medical conditions like cancer, kidney disease, liver disease, and metabolic disorders can increase protein requirements or impair protein synthesis, leading to deficiency.
Excessive Protein Loss: Conditions that cause excessive protein loss through urine (proteinuria) or other routes can deplete the body’s protein stores.
Medications: Some medications, such as certain diuretics or anticonvulsants, can affect protein metabolism or absorption.
Eating Disorders: Ailments like anorexia nervosa or bulimia can lead to inadequate nutrient intake, including proteins.
Increased Protein Needs: During periods of rapid growth (such as childhood, adolescence or pregnancy) or intense physical activity (such as athletes), the body’s protein requirements increase and insufficient intake may lead to deficiency.
How to Increase Your Protein Intake?
There are a variety of ways to increase your protein intake:
Include protein-rich foods in your meals: Foods like lean meats (chicken, turkey, and beef), fish, eggs, dairy products (Greek yogurt, cheese, and milk), legumes (beans, lentils), tofu, tempeh, and seitan are excellent sources of protein.
Eat protein-rich snacks: Protein-rich healthy food like nuts, seeds, Greek yogurt, cottage cheese, protein bars, or protein shakes/smoothies.
Choose protein-rich grains and seeds: Opt for quinoa, amaranth, Chia seeds, hemp seeds, or buckwheat to add more protein to your meals.
Incorporate protein-rich vegetables: Vegetables like broccoli, spinach, Brussels sprouts, and peas contain a good amount of protein.
Use protein supplements: If needed, consider using protein supplements such as whey protein, pea protein, soy protein, or collagen peptides. However, consulting with a healthcare professional before starting any supplements is safe.
Plan your meals: Structure your meals to include a protein source in each one, whether it’s breakfast, lunch, or dinner to ensure you’re getting an adequate amount throughout the day.
Combine proteins: Mix different protein sources in your meals to create a complete amino acid profile. For example, pair beans with rice or have a salad with both grilled chicken and chickpeas.
Read labels: Pay attention to food labels to identify high-protein options and choose products that offer a good balance of protein, carbohydrates, and fats.
FINAL VERDICT
To prevent protein malnutrition, a balanced diet with adequate protein must be consumed from sources like eggs, dairy products, lean meats, legumes, nuts, and seeds. It’s essential to maintain overall health and support the vital bodily functions. If you suspect having a protein deficiency, it’s best to consult with a healthcare professional for proper evaluation and guidance.
