Protein, also known as a nutrient, is vital for everyone’s health. It is one of the three essential macronutrients alongside fats and carbohydrates. Protein plays a crucial role in growth and maintenance of tissues, facilitates necessary biochemical reactions for metabolism, and forms the building blocks of cells, especially muscle mass.

Proteins are composed of amino acids and act as enzymes, accelerating chemical reactions, regulating the transport of substances across cell membranes, and protecting the body against diseases. A balanced diet with an adequate amount of protein is necessary. Daily intake of at least 10% of total calories from protein is recommended to maintain a healthy body. Adult women require about 45 grams of protein per day, while men need around 52 grams per day.

For an average sedentary adult, 0.8 grams of protein per kilogram of body weight is sufficient. Prolonged inadequate protein intake can lead to protein deficiency. If you experience any of the following signs, you may be lacking in protein and may need to supplement your intake:

• Slow wound healing: Protein deficiency can hinder collagen production, which slows down the healing process of wounds. Collagen is essential for connective tissues and skin. Consequently, individuals with protein deficiency may experience longer recovery times for cuts, bruises, and sprains during physical activities.
• Weakness and fatigue: Studies have shown that just one week of insufficient protein intake can affect the function and movement of muscles. Over time, protein deficiency can lead to muscle mass loss, resulting in decreased strength, impaired balance, and slower metabolism. It can also lead to anemia, as cells may not receive enough oxygen, causing fatigue. This is often observed in individuals aged 55 and above.

A study published in the journal “Nutrients” indicated that protein deficiency can cause sluggishness, weakness, low energy levels, and unintentional weight loss in people over 60.

• Increased hunger: Research has revealed that consuming protein-rich foods makes you feel fuller throughout the day as they provide energy along with carbs and fats. If you still feel hungry despite having eaten enough, it may be a sign of protein deficiency.
• Mood changes: Tryptophan is an amino acid that serves as a precursor to the neurotransmitter serotonin. Protein deficiency can hinder the supply of this amino acid, limiting the synthesis of neurotransmitters in the body. Consequently, it may negatively affect brain function, leading to mood swings. For instance, low levels of dopamine and serotonin may cause feelings of depression or agitation.
• Weakened immune system: Amino acids in the blood support the immune system by producing antibodies that activate white blood cells to fight against viruses, bacteria, and toxins. Protein is necessary for digesting and absorbing other nutrients. There is evidence to suggest that protein can influence the amount of beneficial bacteria in your gut, contributing to disease resistance.
• Skin, hair, and nail issues: Proteins such as elastin, collagen, and keratin are involved in the formation of hair, nails, and skin. When the body can’t produce enough of these proteins, hair may become brittle or thin, skin may become dry and flaky, or deep lines may appear on nails. However, in some cases, skin, hair, and nail issues may not solely arise from your diet. But if you notice these symptoms, consider whether you might be lacking in protein.

Regular exercise and a balanced diet are essential for maintaining good health. Older adults and individuals with cancer should follow their doctor’s recommendations for protein intake. Those who are less physically active require a moderate amount of protein, as excessive protein consumption can have adverse effects on health.

Source: From the website vista.gov.vn of the National Institute of Science and Technology Information