Protein Deficiency: Causes, Symptoms, and Effective Remedies
Protein is one of the most essential nutrients required for the development and maintenance of the body. It is used in the repair of the body and various cell processes. It is required for the development of hormones, enzymes, and the immune system. Despite being one of the most important nutrients, there are cases of deficiency in protein in many places, especially in third-world countries, and in vegetarians.When the body is not provided with adequate amounts of proteins for a longer period of time, the body begins showing symptoms, both physical and mental, such as weakness, loss of muscles, infections, loss of hair, swelling, poor healing, and feeling exhausted. When these symptoms are continuous, the body faces many complications, such as anemia, immunodeficiency, hormonal imbalance, and delays in growth found in children.In this article, we shall learn what protein deficiency is, why it happens, what are its symptoms and hazards to health, along with some home remedies to overcome this deficiency.
What Is Protein Deficiency?
Protein DeficiencyProtein deficiency occurs when a person consumes or utilizes less protein than their body needs in a day. Ideally, a person needs 0.8 grams of protein per kilogram of body weight each day. This means that if someone weighs 70 kilograms, they should consume 56 grams of protein daily.When the body is deficient in protein, it begins to break down muscle tissue for energy to obtain essential nutrients, leading to weakness and other symptoms of reduced strength.
Main Causes of Protein Deficiency
1. Poor dietThe reason for low consumption is that this group includes proteins from pulses, eggs, milk, meats, soybeans, nuts, and seeds.
2. Vegetarian or Vegan Lifestyle without a PlanA vegetarian diet can provide protein requirement, but poor meal planning may result in protein deficiency.
3. Poverty & Food InsecurityInability to access healthful food may affect the consumption of proteins.
4. Digestive DisordersIBS, celiac, Crohn’s disease, and poor health issues related to the gut can affect the absorption of proteins in the body.
5. High Protein Requirement Pregnancy, lactation, indulging in heavy exercise, sickness, post-operation conditions, and old-age problems result in a body that requires a high protein requirement.
6. Food Disorders/Crash Dieting Inadequate intake of diet in the form of crash dieting can cause a low intake of proteins.
Common Symptoms of Protein Deficiency
1. Muscle Weakness and Loss of Muscle Mass
Protein maintains muscle tissue. Deficiency leads to muscle breakdown, reduced strength, and fatigue.
2. Persistent Fatigue and Low Energy
Without enough protein, energy production slows down, causing tiredness and lack of stamina.
3. Hair Fall and Brittle Nails
Protein forms keratin, essential for healthy hair and nails. Deficiency causes thinning hair, slow growth, and brittle nails.
4. Swelling (Edema)
Low protein levels reduce fluid balance in the body, leading to swelling in feet, ankles, hands, and face.
5. Frequent Infections
Protein strengthens immunity. Deficiency increases susceptibility to infections and slow recovery.
6. Slow Wound Healing
Protein is required for tissue repair. Cuts and injuries take longer to heal.
7. Mood Changes and Poor Concentration
Low protein can affect neurotransmitter production, causing irritability, anxiety, and brain fog.
8. Increased Hunger and Cravings
The body signals hunger more often when protein intake is insufficient.
9. Weak Bones and Joint Pain
Protein supports bone density and joint health. Long-term deficiency can weaken bones.
10. Delayed Growth in Children
Children may experience stunted growth and delayed development.
Health Risks of Long-Term Protein Deficiency
- Malnutrition
- Anemia
- Hormonal imbalance
- Weak immune system
- Muscle wasting (sarcopenia)
- Poor skin and hair health
- Delayed recovery from illness
- Increased risk of infections
- Reduced work productivity
Severe protein deficiency can cause conditions like Kwashiorkor, characterized by swelling, liver enlargement, and skin problems.
Best Remedies for Protein Deficiency
1. Include Protein-Rich Foods Daily
Animal Sources
- Eggs
- Chicken
- Fish
- Milk, curd, cheese
- Lean meat
Plant Sources
- Lentils (dal)
- Chickpeas
- Kidney beans
- Soybeans, tofu
- Quinoa
- Nuts and seeds
- Peanut butter
- Chia seeds
2. Balanced Diet Planning
Divide protein intake throughout the day instead of eating it in one meal. Include protein in breakfast, lunch, snacks, and dinner.
3. Increase Protein Intake Gradually
Sudden increase may cause digestive issues. Increase slowly and drink enough water.
4. Protein Supplements (If Needed)
Whey protein, plant protein, or medical nutrition supplements can help, especially for athletes or elderly individuals. Always consult a doctor before starting supplements.
5. Improve Digestion
Consume fiber-rich foods, probiotics, and avoid excessive junk food to improve nutrient absorption.
6. Regular Exercise
Strength training helps utilize protein effectively and build muscle mass.
7. Monitor Your Health
If symptoms persist, consult a doctor for blood tests and right guidance.
Simple High-Protein Daily Meal Plan (Sample)
Breakfast:
Omelet with whole wheat toast / Paneer sandwich
Mid-Morning Snack:
Fruit with nuts or boiled eggs
Lunch:
Dal, rice, vegetables, curd
Evening Snack:
Roasted chickpeas or protein shake
Dinner:
Grilled chicken/tofu, salad
Precautions
- Avoid excessive protein intake without medical advice.
- People with kidney disease must consult a doctor before increasing protein.
- Choose natural food sources over processed supplements when possible.
- Maintain hydration.
Conclusion
Protein deficiency can be a silent health problem that might enter your life without your noticing it and affect your bodily strength, immune levels, mental health, and lifestyle. The positive aspect of this problem is that it can be prevented and treated effectively with healthy eating habits. Consuming proteins, eating healthy food, exercising daily, and consulting doctors when needed might result in wonders for you in regaining your best health.
“Changes made daily can bring a lifetime of good health and preserve a powerful and energetic body immune to any kind of disease,” he added.
