Protein is critical for providing fuel and energy the body needs, and not getting enough can be detrimental.
So, how do you know if you’re low in protein and need to up your intake?
What is protein deficiency?
“A human cannot survive without proteins,” internistDiana Lev, M.D., emphasizes.
“Every single tissue in the body is built on proteins.”
Proteins are made up of some 20 amino acids, andnine of them are only available in food sources.
There are a few types of protein deficiencies, explainsJ.
Wes Ulm, a Harvard- and MIT-trained M.D., Ph.D. with a background in bioinformatics and gene therapy.
“In practice, this means about 0.35 grams of protein for every pound that one weighs.
“Ten to 35% of a daily diet should be composed of protein.”
Here’s a primer on how to make sureyou’re getting enough protein on a vegan diet.
Symptoms of a protein deficiency
There are many signs of a protein deficiency to watch out for.
This process is known asmuscle catabolism6,” Hirt explains.
As a result, the body’smuscles start to dramatically shrink, leading to an unhealthy, muscle-wasted appearance.
Edema
People with a protein deficiency can experience swelling oredema7.
“This fluid then leaks into the tissues and is referred to as edema,” he says.
In kwashiorkor, it’s especially prominent around the belly," Ulm explains.
Brittle nails and hair
Brittle nails and hair are another physical sign ofnot eating enough protein.
“when you’ve got these symptoms, you have moderate protein deficiency.
There are other causes for this, so c’mon see your doctor,” Lev notes.
Who is at risk for a protein deficiency?
It’s also worth noting that making systemic changes toeradicate food insecuritywill reduce protein deficiency on a wider scale.
High-protein foods:
Looking to start upping your intake?
Here are a few foods that arehigher in protein.
“Consuming too much protein over extended periods of time can also create poor health,” Hirt says.
“Excess protein must be cleared by the kidney and the intestines.
How long does it take to recover from protein deficiency?
While severe, famine-like protein deficiencies require medical supervision, they can be treated relatively quickly.
More mild protein deficiencies are easier (and just as quick) to correct.
