Protein Deficiency: Watch Out For These Signs
Protein is an essential nutrient that plays important role in the body. It is known as the basis of life and building blocks of the body, needed in all phases of life.
The Roles of Protein
Protein plays several important functions in the body, including the repair, growth and maintenance of skin, hair, nails, muscles tissues and bones. It is also involved in the synthesis of enzymes, hormones and antibodies.
Are You Getting Enough Protein?
However, modern people nowadays tend to not be getting enough protein due to imbalance diet. This can cause protein deficiency, which can lead to various health problems, including stunted growth in children, skin problems, muscle loss, increased risk of bone fracture, obesity and even increased risk of infections.
Watch out for these signs and symptoms of protein deficiency:
1. Gets tired easily
Not getting enough protein can lead to muscle loss and as a result, slow down your metabolism, making you feel tired and lack of energy.
2. Hair loss or brittle nails
Insufficient protein intake can cause hair thinning, hair loss and brittle nails as your body is not getting enough protein needed to maintain hair and nails.
3. Muscle weakness
Our muscles are the biggest reservoir of protein. Protein deficiency can cause our bodies to break down protein to meet other body needs. This can cause muscle weakness and overtime, increase the risk of sarcopenia.
4. Dry skin
Getting enough protein is essential to maintain skin health. Protein deficiency can cause dry and flaky skin, redness and depigmentation of the skin.
5. Weak immunity
Our bodies need protein to make antibodies. Not getting enough protein in the diet can affect antibodies synthesis, which can weaken our immune system and cause us to get sick easily and have higher risk of infection.
6. Slow wound healing
Protein deficiency contributes to slower wound healing as the body is unable to make enough protein responsible for wound healing, as well as reduced formation of collagen.
How Much Protein Should We Eat Per Day?
Protein intake varies from person to person, the amount you need depends on factors including age, body weight, muscle mass and activity levels. According to Malaysia Dietary Guidelines, protein is recommended to contribute to 10-20% of total caloric intake per day.
Healthy adults are recommended to consume 0.8g of protein per kg per day. For instance, a 50kg adult is recommended to consume 40g of protein per day.
While for athletes or those who are physically active, a daily protein intake of 1.2-1.5g of protein per kg is recommended. A higher protein intake is important to help build and repair muscles, as well as recovery from intense physical activity.
Getting enough protein from your diet is important for optimal health, so be sure to always get your daily dose of protein. Food that are great sources of protein include eggs, fish, meat, milk and dairy products and legumes.
