Protein plays an essential role in keeping the body healthy and its vital functions working. However, not getting enough of it can leave signs of various kinds, including tiredness, mood changes and muscle weakness.
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Protein should make up at least 10% of your total daily calorie intake, and it is best obtained from a variety of food sources spread across the day.
For example, a serving of 6 ounces (about 170 grams) of low-fat Greek yoghurt contains around 17 grams of protein and can be eaten at breakfast. At lunch, a serving of skinless chicken breast provides about 25 grams of protein, while a cup of black beans, which can be eaten at dinner, contains about 15 grams.
The body breaks protein down and reuses its components in various ways, according to WebMD.
The most notable signs that you may not be getting enough protein are:
1. Swelling
Swelling, known medically as oedema, is one of the most common signs of protein deficiency. It usually appears in the abdomen, legs, feet and hands.
This is because proteins in the bloodstream, particularly albumin, help prevent fluid from building up in the body's tissues.
However, because there are many causes of oedema, it is essential to consult a doctor to rule out a more serious health problem.
2. Mood changes
The brain relies on chemicals called neurotransmitters to carry information and signals between cells.
Many of these neurotransmitters are made from amino acids, the basic building blocks of protein.
Not getting enough protein through the diet may therefore limit the body's ability to produce the neurotransmitters it needs, which may affect how the brain functions.
For example, lower levels of dopamine and serotonin may lead to feelings of depression or a greater tendency towards aggressive behaviour.
3. Problems with hair, nails and skin
These parts of the body are made of proteins, including elastin, collagen and keratin.
When the body cannot produce enough of these proteins, you may notice weak or thinning hair, dry and flaky skin, or deep ridges on your nails.
Of course, diet is not the only possible cause of these changes, but it remains one of the factors worth considering.
4. Weakness and fatigue
Research suggests that not eating enough protein for just one week can affect the muscles responsible for maintaining posture and movement, particularly in people aged 55 and over.
Over time, protein deficiency can lead to loss of muscle mass, which causes a decline in physical strength, makes balance more difficult, and slows metabolism.
Protein deficiency may also lead to anaemia, a condition in which the body's cells do not receive enough oxygen, causing feelings of tiredness and exhaustion.
5. A constant feeling of hunger
This may seem obvious. Protein provides energy and is one of the three main sources of calories, alongside carbohydrates and fats.
If you feel constantly hungry despite eating regular meals, this may be a sign that you need more protein.
Studies have shown that eating protein-rich foods helps promote a feeling of fullness for longer throughout the day.
6. Slow healing of wounds and injuries
People who lack protein often notice that cuts and scrapes take longer to heal.
The same applies to sprained joints and other exercise-related injuries.
This may be because the body cannot produce enough collagen, a protein that forms part of connective tissue and the skin.
Proteins also play an essential role in blood clotting, which is necessary to stop bleeding and help wounds heal.
7. Recurring or persistent illness
Amino acids in the blood help the immune system produce antibodies, which activate white blood cells to fight viruses, bacteria and toxins.
The body also needs protein to digest and absorb other nutrients essential for health.
Some evidence suggests that protein may also affect levels of beneficial bacteria in the gut, which play a role in resisting disease.
