5 warning signs of protein deficiency one should not ignore

Are you getting enough protein from your diet? Protein is one of the building blocks of the body. Getting adequate is crucial for health and overall well-being. For adults, the recommended daily intake is about 46 grams for women and 56 grams for men, or roughly 0.8 grams per kilogram of body weight. When you don't consume adequate protein, the body shows warning signs. If left unchecked, it can lead to severe form of protein deficiency such as kwashiorkor. Unfortunately, many early symptoms are often mistaken for other minor issues, causing the underlying problem to go unnoticed. Here are five warning signs of protein deficiency that should not be overlooked.

A common sign of protein deficiency is edema, which is swelling caused by fluid accumulation in body tissues. One may see swelling in the legs, feet, hands, and abdomen. This happens because proteins, particularly albumin, help maintain proper fluid balance in the body. When protein levels decline, fluid can leak out of blood vessels and collect in surrounding tissues, causing swelling. Swollen ankles or feet could also be a sign of liver disease, which is why it is important to get it checked and find the underlying cause.

Yes, that's right. Protein not only helps to build muscles and tissue repair, they play a vital role in brain health. Lack of protein can also lead to changes in mood or trouble thinking. Proteins are made up of amino acids, which are the building blocks of neurotransmitters such as serotonin, dopamine and norepinephrine. These neurotransmitters are responsible for mood, motivation, focus and emotional stability. But when the protein levels fall short, it can lead to gloominess, irritability, anxiety, and heightened stress responses.

Do you feel tired all the time? Well, then its time to look into your protein intake. Feeling tired, even after adequate rest is a warning sign of protein deficiency. Protein plays a crucial role in regulating blood sugar levels and the production of enzymes and hormones essential for energy. When protein levels fall short, it can lead to chronic tiredness, sluggishness and mental fog. If you experience low energy and tiredness, it is important to consult a doctor right away.

Inadequate protein levels in the body also show up on the skin, nail, and hair. Proteins such as keratin, collagen and elastin are critical for healthy hair, nails and skin. So a lack of protein can lead to hair fall, hair thinning, brittle nails, dry and flaky skin. These concerns are often dismissed as beauty concerns, however, it could mean more.

Well, everyone knows this. If you are not eating adequate protein, you are going to feel hungry. Protein works as the fuel for your body, as it is one of the three sources of energy, along with carbs and fats. Eating adequate amounts of protein will keep you fuller for longer and also prevent cravings and constant energy crashes.