Protein deficiency is not consuming enough protein to support your body’s needs. Protein is an essential macronutrient—a nutrient the body needs and uses in large amounts. It provides structure and support to cells, helps cells communicate, and protects the body from viruses and bacteria. Protein also helps children, teenagers, and pregnant people with growth and development.
A protein deficiency can lead to conditions like kwashiorkor a severe protein deficiency accompanied by edema (swelling) in the arms and legs and marasmus a severe malnutrition (a lack of or imbalance in food or nutrient intake) caused by not consuming enough calories.
A lack of protein in the diet can greatly affect health. Signs and symptoms of protein deficiency include 1. Edema: swelling
2. Skin and Hair Changes: Pale dry skin and peeling skin, dry and brittle hair
3. Weakened Immune System: Getting sick more often
4. Muscle Loss and Weakness
5. Decreased Bone Development and Density especially in the elderly
6. Stunted growth
7. Anemia: Reduced Red Blood Cells
8. Weight Loss or Gain:
How Much Protein Do You Need? Protein needs vary depending on factors like age, weight, and physical activity levels. In the U.S., the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound.
The RDA is the minimum amount of protein necessary to prevent muscle loss. Many people require more protein to maintain optimal health.
Here are some basic protein recommendations:
Experts suggest that physically active people aim for a daily protein intake between 1.2-2.0 grams per kilogram (0.54-0.9 grams per pound) daily, which is much higher than the current RDA.
Some people, like athletes, may need even more protein to maintain muscle mass and support health. For example, some research shows that certain athletes' protein needs can exceed 2 grams per kilogram (0.9 grams per pound).
People who are pregnant or breastfeeding, older adults, and people with certain medical conditions, like cancer, require more protein than the general population. Not everyone should consume high amounts of protein in their diet. For example, too much protein can negatively affect conditions like kidney disease. Talk to your healthcare provider about how much protein you need.
How To Get More Protein in Your Diet There are plenty of animal and plant-based protein sources from which to choose.
Animal sources of protein include: Eggs
Red meat and poultry Fish and shellfish Dairy products like yogurt and cottage cheese Protein powders made with whey protein or egg whites
Plant-based sources of protein include: Beans like black beans and chickpeas
Legumes like lentils and peas Nuts and seeds Soy products like edamame, soymilk, tofu, and tempeh Plant-based protein powders Certain whole grains like quinoa or brown rice Seaweed
Try to limit red meat and processed meat, as high amounts can increase your risk of conditions like heart disease. Also, talk to your healthcare provider before trying protein powders or supplements. Dietary supplements are minimally regulated by the FDA, and their effects vary from person to person.
Protein is essential to health. It helps with growth and development, and it helps repair cells and make new ones. Protein deficiency can cause symptoms such as swelling, stunted growth, a weakened immune system, skin and hair changes, and bone and muscle loss.
The amount of protein you need depends on factors like age and activity levels. You can get more protein in your diet by adding foods like beans and legumes, meat, seafood, eggs, and nuts. Reach out to your healthcare if you’re concerned that you or someone in your care is not eating enough protein.
Until Next time: Stay Safe, Stay Healthy and be Careful out in the World.
James A Vito, D.M.D.