Protein deficiency: 8 red flags you should never ignore

Though there is a lot of buzz around protein in wellness circles these days, many people still assume it is only relevant to those who hit the gym or engage in strenuous physical activity. But that’s not the truth. Protein serves as the fundamental building block of your body. It is one of the three essential macronutrients your body needs to function optimally. From building and repairing your muscles to regulating your hormones and even keeping your energy levels right, protein has a crucial role in the body. When the intake falls short, the consequences can be serious. Here are ten critical warning signs that you may be suffering from protein deficiency.

Oedema is a crucial sign of protein deficiency. You will see swelling and puffiness in the legs, ankles, and face. This abnormal fluid retention in tissues should not be ignored. This occurs because of albumin, a blood protein that helps maintain proper fluid balance. Without sufficient albumin, fluid accumulates in tissues rather than remaining in the bloodstream.

Your muscles are your body’s largest reservoir of protein. So, when there is insufficient protein, you will experience noticeable muscle weakness. When your dietary protein intake is insufficient, your body will take protein from skeletal muscles to preserve more important tissues and body functions. Over time, this will lead to muscle wasting. You will experience difficulty climbing stairs, lifting objects, or engaging in activities that once felt effortless.

Another warning sign of low protein intake is frequent illness. Your immune system relies on protein to produce antibodies and immune cells. When you cannot meet the protein requirements, it weakens your body’s defence mechanisms, making you susceptible to colds, flu, and other infections that seem to linger longer than expected.

Hair and nails are largely made of a protein called keratin. So, when your protein intake goes down, your body redirects what little protein it has to vital organs, leaving hair and nails neglected. This will lead to brittle nails and hair loss. These are telltale signs of this nutritional deficit.

Another telltale sign of protein deficiency is slow healing. Protein is essential for tissue repair and collagen production. But when you don’t eat enough protein, you are more likely to experience slow wound healing. You will notice that cuts, scrapes or surgical wounds take unusually long to heal. This will make you more vulnerable to infections and complications.

If you feel tired all the time, it’s time to look into your diet. If you’re not getting enough protein, it can lead to low energy. Protein is important for energy production and hormone regulation. Persistent tiredness that doesn’t improve with rest could be a sign that your body is struggling with a protein deficiency.

And guess what? Protein deficiency can lead to feeling mentally low. This is because protein provides the amino acids necessary for producing neurotransmitters that regulate mood and cognitive function. So, insufficient protein intake may lead to depression, anxiety, poor concentration and difficulty remembering information.

If your protein intake is not adequate, you will find yourself reaching for more and more food. Protein plays a crucial role in appetite regulation and total calorie intake. When you don’t eat enough protein, your body will attempt to increase your appetite, thereby encouraging you to find something to eat. This will lead to you reaching for high-carb and high-fat foods.