Protein: Importance, Deficiency, and How to Increase It

Protein is an essential component for muscles, skin, enzymes, and hormones. It plays a critical role in all body tissues. Therefore, a lack of protein can lead to multiple health problems affecting various bodily functions. But what causes protein deficiency, how can it be increased, and what happens if we don’t consume protein daily? Here’s the scientific answer.

Signs of Protein Deficiency

The body uses protein to build and repair tissues. Protein is also essential for making enzymes, hormones, bones, muscles, and more. Since the body cannot store protein, daily intake is crucial—about 10–30% of total daily calories.

If the body does not get enough protein, several negative changes occur, as highlighted by Harvard Health:

1. Intense cravings: Protein deficiency leads to sudden, persistent hunger, even after consuming sweets. Carbohydrates and sugar cause rapid blood sugar drops, while protein takes longer to digest, providing longer-lasting energy and satiety.

2. Loss of muscle mass: Without enough protein, the body breaks down muscle protein to obtain essential amino acids. This leads to weak muscles, reduced strength, and slower recovery after exercise.

3. Weakened immunity: Protein is essential for antibody and immune cell production. Low protein can increase susceptibility to infections, slow-healing wounds, hair loss, brittle nails, and dry or sagging skin.

4. Swelling (edema): Severe protein deficiency lowers albumin levels in the blood, causing fluid to accumulate in tissues, leading to swelling in feet, hands, legs, or face. Wound healing also slows because protein is needed to repair tissues.

5. Hormonal issues: Protein deficiency may affect menstrual cycle regularity, appetite, and thyroid hormone levels.

6. Fatty liver: Lack of certain proteins that transport fats (lipoproteins) may lead to fat accumulation in the liver, especially in people with obesity.

7. Bone fractures: Insufficient protein weakens bones, increasing fracture risk. Protein is essential for overall body health.

8. Irregular menstruation: A diet low in protein and high in sugar and carbs can disrupt hormone balance, leading to irregular cycles.

9. Mood swings: Low protein affects blood sugar and neurotransmitter production (e.g., dopamine, serotonin), leading to irritability or depression.

10. Fatigue and exhaustion: Over time, low protein intake can cause fatigue due to muscle loss and anemia.

Should Protein Be Consumed Daily?

Yes, because the body does not store protein like it does with fats or carbohydrates. Daily renewal is essential. Recommended intake is generally 0.8–1.6 grams per kilogram of body weight, depending on activity levels.

Causes of Protein Deficiency

1. Liver problems: Diseases such as cirrhosis or hepatitis impair the liver’s ability to process protein.

2. Kidney problems: Healthy kidneys retain protein in the blood. Kidney issues may cause protein loss through urine.

3. Malnutrition: Insufficient dietary protein intake leads to deficiency. Pregnant women are particularly at risk if daily protein needs are not met. Certain antibiotics may also increase protein deficiency if nutrition is inadequate.

4. Celiac disease: Damage to the small intestine due to gluten-containing foods reduces nutrient absorption, including protein.

5. Inflammatory bowel disease: Impaired nutrient absorption in the small intestine can lead to protein deficiency.

Ways to Increase Protein in the Body

1. Improve your diet: Include protein-rich foods in daily meals—both animal and plant-based. Examples:

   • Eggs for breakfast

   • Greek yogurt as a snack

   • Lean meats like chicken or turkey for lunch

2. Eat nuts regularly: Almonds and other nuts are high in protein and healthy fats. They can be eaten as a snack or added to yogurt or oatmeal.

3. Add protein to salads: Include protein sources in salads, such as:

   • Grilled chicken or turkey pieces

   • Tuna salad

   • Beans or legumes for a vegetarian option