Protein shortage can have significant negative effects on the body. Building muscle requires a lot of plant protein. Animal products are the most prevalent source, but nuts and legumes are also a good supply of this macronutrient.
Nine of the 20 amino acids found in protein are considered essential. To obtain essential amino acids, you must eat a diet rich in protein. Amino acids that are not essential to our survival can be generated naturally by our bodies or obtained from the food that we eat.
Each and every one of these amino acids has a role in one or more of the processes that take place in our body, including our blood, our tissue, our muscles, and our immune system. If the amount of protein that you consume on a daily basis is too low, your body will have a very difficult time doing the functions that it is designed to perform in order to keep you alive.
What happens when you have protein shortage?
A person with protein insufficiency is one who does not consume enough protein to meet their body’s needs .An estimated one billion individuals around the world have no protein or a protein shortage in their diets.
If you don’t get enough protein, you could see changes in your body composition like muscle loss that take place over a prolonged period of time.
A lack of plant based protein can have an adverse effect on virtually every element of how the body works. As a direct consequence of this, it is connected with a wide variety of symptoms.
This can happen even if the protein shortage is only minimal. Below, you will find a list of some of the most common symptoms of protein deficiency.
How much protein do you need?
So, how much protein do you really need? This isn’t an easy question to answer because the answer differs depending on who you ask it of. A person’s daily protein requirements are influenced by a variety of factors including age, gender identity, health history, and the amount of exercise they get.
0.8 grams of protein per kilogram of body weight is the RDA for a healthy adult who engages in minimal physical activity. As an example, the recommended daily consumption of protein for a person who weighs 90 kilograms is 72 grams.
What causes protein deficiency?
A lack of adequate consumption of foods rich in protein is, of course, the primary reason for protein deficiency. Some people, like vegans, vegetarians, and the elderly, need to pay more attention to how much protein they eat. People with digestive health problems like celiac disease, ulcerative colitis, or Crohn’s disease can also have severe deficiencies.
What symptoms reflect a protein deficiency?
The symptoms of protein shortage can vary greatly depending on how serious the illness is. Even if a real deficiency is uncommon, there are a few warning signs that one should be aware of and pay attention to:
1. Weakness
A week of not consuming enough protein can have an effect on the muscles that control your posture and mobility. A lack of protein can also cause you to lose muscle mass over time, reducing your strength, making it more difficult to maintain your balance, and slowing your metabolism.
2. Mood Swings
There are several ways to tell that you’re not getting enough protein, but swelling (also known as edema) is one of the most frequent. A possible explanation is that albumin-containing proteins in your blood assist prevent fluid buildup in your tissues. However, edema can be caused by a variety of factors, so consult your physician to rule out anything more serious.
3. Hunger
You may have observed that when you don’t eat enough protein, you’re more likely to feel hungry throughout the day. That’s because protein lowers your ghrelin levels and encourages the synthesis of other hormones that make you feel full, making you less hungry. As a result, a deficiency in protein can lead to an increase in hunger and, ultimately, an increase in food consumption.
4. Skin Problems
Proteins such as elastin, collagen, and keratin are the components that make up these. Your hair, skin, and nails can all develop deep ridges and cracks. Of course, the quality of your diet is not the only factor that could play a role in this, but it is certainly something to take into consideration.
5. Slow-Healing
When a person doesn’t consume enough protein, their wounds typically take longer to heal, even minor ones like cuts and scratches. Injuries sustained as a result of exercise, such as sprains and other types of accidents, appear to follow the same pattern. It’s possible that this is yet another side effect of your body’s insufficient collagen production. In addition to your skin, you’ll find it in your connective tissues. Proteins are necessary for blood clotting as well.
6. Frequent Infection
Your immune system is able to produce antibodies and activate white blood cells to fight off pathogens like viruses and bacteria thanks to amino acids that are found in your blood. Protein is essential for digestion and absorption of other nutrients that are necessary for maintaining your health. There is also evidence that protein can modify the numbers of disease-fighting microorganisms in your stomach known as “good bacteria.”
7. Bone Fractures
It’s vital to keep in mind that all cells, including those that make up your bones, are made up of protein. That protein insufficiency has been linked to bone fractures is not surprising. People over the age of 65 are more susceptible to this problem.
8. Fatty liver
Kwashiorkor is a severe form of protein malnutrition that typically only affects infants and children in areas of the world that are plagued by extreme poverty. Fatty liver is a symptom of kwashiorkor, and it occurs when fat droplets deposit inside of liver cells. Non-alcoholic fatty liver disease might develop if the condition is not addressed by a medical practitioner.
Final Thoughts
All of your body’s cells are made up of protein. Protein makes up the majority of your body, including your muscles, skin, hair, bones, and blood. Because of this, protein shortage can show itself in a broad variety of ways. A severe lack of protein can lead to fluid retention, fatty liver disease, skin degradation, an increase in the severity of infections, and development retardation in children.
There is also evidence to suggest that consuming insufficient amounts of protein can stimulate appetite, leading to both overeating and obesity. Make it a habit to incorporate foods high in protein into each of your meals if you want to have the best possible health.