Protein is a vital macronutrient that plays a fundamental role in various bodily functions, from building and repairing tissues to supporting immune function and hormone production. Insufficient protein intake can lead to a range of health issues and can manifest in noticeable signs and symptoms. Here are some signs that indicate your body may not be getting enough protein, which highlights how adequate protein consumption is crucial for overall health.
Muscle Loss or Weakness
Researchers from the University of Massachusetts highlighted that one of the primary functions of protein is to support muscle health. Inadequate protein intake can lead to muscle loss, weakness, and decreased muscle mass over time. If you notice a decline in muscle strength or have difficulty performing everyday tasks that require physical exertion, it could be a sign of insufficient protein intake.
Hair, Skin, and Nail Problems
Protein is essential for maintaining healthy hair, skin, and nails, a study published in the International Journal of Trichology found. A lack of protein can result in brittle hair, dry skin, and weak or brittle nails. You may also experience slow hair growth or hair thinning, indicating that your body is not getting enough of the building blocks necessary for healthy tissues.
Fatigue and Weakness
Protein plays a role in providing energy to the body, especially during physical activity, said UCLA Health. If you consistently feel fatigued, weak, or lack energy even after adequate rest, it could be due to insufficient protein intake. Protein helps fuel your muscles and provides sustained energy levels throughout the day.
Slow Recovery from Injuries
Protein is crucial for tissue repair and wound healing. A Chinese study stated that if you find that your injuries take longer than usual to heal or you experience frequent infections or slow recovery from illnesses, it may be a sign that your body lacks the necessary protein to support the immune system and repair damaged tissues effectively.
Also Read: Side Effects Of Consuming Too Much Protein And How You Can Balance Your Protein Intake
Changes in Appetite and Cravings
Protein plays a role in regulating appetite and promoting satiety. If you experience frequent hunger, cravings for high-carbohydrate or sugary foods, or difficulty maintaining a healthy weight, inadequate protein intake may be a contributing factor. Protein-rich foods help keep you feeling full and satisfied, reducing the urge to overeat or snack excessively.
Oedema or Swelling
Protein helps maintain fluid balance in the body. According to the London Health Sciences Centre, insufficient protein intake can lead to fluid retention and swelling, particularly in the hands, feet, ankles, or abdomen. If you notice persistent swelling or oedema without a clear underlying cause, it's essential to consider your protein intake as a potential factor.
Weakened Immune System
Researchers from Texas A and M University found that proteins are essential for the production of antibodies and immune cells that defend the body against infections and illnesses. A lack of protein can weaken the immune system, making you more susceptible to infections, colds, and other health issues. If you find yourself getting sick frequently or having difficulty recovering from illnesses, protein deficiency could be a contributing factor.
Recognising the signs of protein deficiency is crucial for maintaining optimal health and well-being. If you experience any of the symptoms mentioned above, it's essential to evaluate your diet and ensure you're getting an adequate amount of protein from a variety of sources such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Consultation with a healthcare professional or a registered dietitian can also provide personalised guidance on meeting your protein needs based on your age, gender, activity level, and overall health status. By prioritising adequate protein intake, you can support muscle health, enhance immune function, promote healthy hair, skin, and nails, and overall, improve your quality of life.