Protein plays a vital role in maintaining good health. It is an essential nutrient that builds and repairs tissues, regulates body functions, and provides energy.

When you don’t consume enough protein, your body may experience a deficiency which can lead to various health problems. Here are the 10 signs of protein deficiency to look out for:.

1. Loss of Muscle Mass

Protein is important for building and repairing muscle tissue. If you don’t consume enough protein, your body may start breaking down muscle mass to provide energy leading to muscle wasting.

2. Fatigue and Weakness

Inadequate protein intake can also cause fatigue and weakness. This is because protein provides energy to the body and assists in the production of red blood cells which carry oxygen throughout the body.

Without enough protein, the body will struggle to keep up with energy demands.

3. Slow Recovery Time

If you experience a slow recovery time after an injury, this could be a sign of protein deficiency. Protein is necessary for repairing and healing damaged tissues and without sufficient protein, the body will struggle to recover efficiently.

4. Poor Wound Healing

Similarly, if cuts and wounds take a long time to heal, protein deficiency could be the cause. The body requires protein to repair and replace damaged tissue. If the body lacks protein, it may take longer to heal wounds.

5. Hair, Skin, and Nail Problems

Protein is needed for healthy hair, skin, and nails. A protein deficiency can cause hair loss, dry or flaky skin, and brittle nails.

6. Sleep Problems

Protein deficiency can also cause sleep disturbances. Protein helps regulate the body’s sleep-wake cycles by moving amino acids into the brain, which are the building blocks of sleep-regulating hormones.

Without enough protein, the brain won’t be able to produce enough of these hormones, leading to sleep problems.

7. Fluid Retention

Inadequate protein intake can cause fluid retention in the body. Protein is essential for maintaining fluid balance in the body and without enough protein, the body may retain water, leading to swelling in the legs, feet, and hands.

8. Mood Changes

Protein is necessary for the production of neurotransmitters in the brain, which regulate mood. A protein deficiency can cause mood swings, anxiety, and depression.

9. Poor Immune Function

Protein is critical for a strong immune system. It is needed to produce antibodies that fight off infections and diseases. If you are not consuming enough protein, your ability to fight off infections may be compromised.

10. Slower Metabolism

When you don’t consume enough protein, your body may slow down its metabolism. This is because protein is necessary for maintaining muscle mass, which in turn is needed to burn calories.

Without sufficient protein, the body may burn fewer calories, leading to weight gain.

Conclusion

Eating a well-balanced diet that includes protein-rich foods is important for optimal health. If you experience any of the above-mentioned symptoms, it may be a sign that you need to increase your protein intake.

Before making any dietary changes, it is recommended to consult with a healthcare professional.