Are You Eating Enough Protein? 5 Unexpected Skin and Nail Changes to Watch For

Protein in diet is very important for our overall wellbeing. It acts as a primary building block for the body, repairs tissues, supports immune function, and regulates critical metabolic processes. Therefore, lack of protein in diet can harm your health in more ways than one. Most of the time, people are unaware that they are protein deficient. To fill in this dietary gap, it is important to first understand whether you have this deficiency or not. Today, we will share five symptoms of protein deficiency in your skin and nail that you need to look out for. 

To understand this better, we reached out to Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.    

Protein Deficiency: 5 Surprising Skin and Nail Warning Signs 

Ms Chitra says that apart from muscle mass, proteins also play an important role in keeping your skin, hair, and nails healthy. The expert explains, “If your body lacks enough protein, there might come a point where the body will have to prioritise other vital functions over skin and nail tissues.” On this note, Ms Chitra says these five signs might suggest that your body lacks enough protein:

• Skin healing slowly: Proteins help in the production of collagen and wound healing. Skin cuts and scrapes that heal slower than usual may be due to a lack of protein, particularly when coupled with poor overall nutrition.
• Dry, flaky skin: There might be various reasons for you having dry skin; however, lack of protein may cause dry skin.
• Peeling or brittle nails: Nails consist mainly of a protein called keratin. Insufficient protein consumption can be a reason behind brittle or peeling nails.
• Nail ridges: Changes in nail texture, such as ridge formation, can result from nutritional deficiency, including insufficient protein consumption.
• Loosened skin: Proteins provide essential amino acids that help build collagen and elastin. Insufficient consumption can result in a lack of skin elasticity.

The expert adds, “But this doesn’t mean that these symptoms cannot occur due to a lack of other elements like iron, zinc or vitamins as well. If you observe more than one symptom at the same time, it is highly recommended to discuss your diet with a healthcare provider, and make sure to include protein-containing products in your daily diet.”

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What Are The Other Signs of Protein Deficiency?

According to the Cleveland Clinic, these are some of the other signs of protein deficiency:

• Swelling: Protein deficiency can lead to swelling, known as edema. This happens when your body’s tissues trap fluid.
• Stunted growth: When children do not get enough protein, this may delay or prevent their growth and development.
• Muscle loss: When your body lacks protein, it turns protein stored in your muscles to use it for more important bodily functions.
• Bone fractures: Calcium, vitamin D and protein are important to keep your bones strong and healthy.
• Weight gain or weight loss: Protein deficiency may also affect your weight.
• Anaemia: This happens when you have low levels of healthy red blood cells in your body.

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Tips To Add More Protein in Diet

According to the Cleveland Clinic, here’s how you can add more protein in your diet:

• Add protein at every meal. It is best to divide it up throughout the day, instead of having it all in one meal.
• Add plant-based sources of protein in your diet as well. While animal sources are beneficial, it is good to incorporate plant-based protein sources to the mix to make it a balanced diet.
• Do not depend solely on protein shakes. Be mindful of how often you are drinking protein shakes or munching on protein bars.

ALSO READ - Myth vs Fact: Does Excess Protein Cause Hair Loss? Dietitian Reveals the Truth

Conclusion

It is important to pay close attention to unexpected changes in your skin and nails. These can serve as an early warning system for protein deficiency. Because protein is important for producing keratin and collagen, a lack of this vital nutrient often leads to dry skin, slow wound healing, and brittle nails. However, since these physical signs can also point to other vitamin or mineral shortages, consulting a healthcare professional for a proper diagnosis is crucial. 

To protect your overall well-being, focus on a balanced mix of plant and animal-based proteins into every meal, instead of depending solely on supplements or shakes. By addressing these dietary gaps, you can restore your body's crucial building blocks and keep your skin, nails, and internal systems healthy.