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What are Proteins and their role:

• Human body consists of 65% water.
• 2nd most important component of human body is proteins, at around 20%.

Therefore, protein is a macro-nutrient i.e. a nutrition required in large quantities everyday to meet bodily requirements. Human body requires proteins for basically two functions:

1. Maintenance
2. Growth

Simply put, proteins are essential to life. Protein is an important component of all cells and evident in skin, hair, fingernails, bones, blood and cartilage – in fact, it literally holds us together. Proteins also contribute in metabolic functions, DNA development, nervous function, organ formation, transportation of molecules, as well as muscle development. Our body also uses it to produce important body proteins like enzymes and hormones.

Protein Deficiency:

In today’s fast changing World, fundamental changes have occurred in our dietary habits and due to fast lifestyles, higher intake of unnecessary fast-foods and lack of nutritional content in food has led to life-style related diseases. Especially in case of today’s kids, who dislike nutritious food and are more tuned towards Pizza, Pasta and noodles, leads to issues in terms of their growth.

While much attention has been given to disadvantages of some form of foods such as fats, sugar, salt, etc. as well as deficiency of some micro-nutrients in human body, the biggest body building food has been consistently neglected by us.

The situation is quite alarming in India. According to a survey conducted by IMRB in April 2015, 9 out of 10 Indians had a diet deficient in proteins. This was regardless of the gender and socio-economic groups. The report stated that, 91% of vegetarians have shown protein deficiencies as compared to non-vegetarians at 85%. The report also pointed to a meagre 25% awareness levels among Indians on the need and importance of protein. Similarly, National Nutrition Monitoring Board (NNMB) report of 2005 states high prevalence of protein deficiency in all Indians.

In case of children as well, the situation is equally worrisome. World Health Organisation (WHO) has published in a recent report that prevalence of underweight children in India is among the highest in the world, and is nearly double that of Sub Saharan Africa with dire consequences for mortality, mobility, productivity and economic growth. According to the report, 2.5 million children in India die every single year due to malnutrition. Further, 48% of its children under five years are stunted (low height for age) and 42.5% are underweight. Protein deficiency is one of the biggest cause of mal-nutrition for children in India.

Indian diets derive almost 60 % of their protein from cereals with relatively low digestibility and quality. The protein intake by average Indians look less promising in terms of the protein digestibility corrected amino acid score (PDCAAS), Biological Value (BV) and Protein Efficiency Ratio (PER), where all populations, appear to have an inadequate quality to their protein intake.

On the above basis, foods having best quality of proteins are Milk & Milk Products, Eggs, Fish, Meat, Soya, etc. However, when taken as whole food there are other issues of ingesting fats, salts, sugars, etc. as well as condition of altered digestibility and satiety before you get adequate amounts depending on individual needs. Further, eating cooked or heated food also leads to degradation of proteins, which are sensitive at higher temperatures.

That leads us to idea of extracting proteins from the given sources and eliminating other non required foods for supplementation.

Requirements of Proteins for different groups:

As a thumb rule, protein requirement for an average adult is 1 g for every Kg of body weight for maintenance on daily basis. Therefore, if you have a body weight of 50 Kg, you require 50 g proteins everyday to meet the requirements.

However, this is the requirement for an average person. If you are engaged in any form of physical exertion, the requirement increases in line with the level of exertion and can reach upto 2-3 g per Kg of body weight. Similarly, requirement of pregnant and nursing mothers increases to around 1.5 g for every kg of body weight.

In case of person, who has recently undergone a prolonged illness or surgery as well, the requirement increases. For people above 50 years of age, their ability to digest decreases as they age and accordingly, diet decreases leading to deficiency of key component like proteins.

In case of children, proteins are required for both: maintenance as well as growth. Therefore, their requirement is quite higher as compared to adult. While exact protein requirement for children differs every year due to growth spurts, average protein requirement for children in the age bracket 5-15 years is around 1.2 g for every Kg of body weight.

Therefore, for any individual, protein is most important part of their diet and taking it in right quantity and quality is even more essential.

Common signs of Protein deficiency:

If you are not getting the right amount of proteins in your body, there signs will help you understand;

Decreased muscle content

It’s the muscle tone of our bodies that dictate exactly how strong we are and feel. And protein is the major nutrient that helps you build this muscular strength, by supporting and supplementing body tissue repairs and maintenance. If you’re not having enough protein, the body starts to break down these tissues to supplement the deficiency. The result-loss of muscle tone. If your collarbone is too prominent, you need to go and get some protein supplements right now.

Difficulty losing weight

There’s a reason why high-protein, low-carb diets are all the rage. If you’re dieting without providing enough protein to your body, no amount of cutting out butter and bread will help. Your body will just break down the necessary nutrients from areas with high muscle tone to cover this deficiency. People who boost their diet with protein actually lose weight properly, and faster.

Hair loss

In case you didn’t know, hair is primarily made of protein. This is the one macronutrient your body needs for a thick, beautiful mane of hair. If you’re suffering from chronic hair loss that no amount of herbal or ayurvedic oil/shampoo is curing, you need to increase your protein intake.

Weak immunity

Catching a cold during season change is one thing, but to get it time and again is a sign of low immunity. Good nutrition is the key to a fully-functional immune system. And protein is an integral part of the nutritional balance that you need to stay fighting fit. This nutrient helps regenerate T blood cells, which can keep diseases at bay. So you need to load up on protein.

Swelling of feet

Protein regulates sodium retention in the human body. Lack of proteins can lead to the accumulation of fluids in ankles and feet. This bloated sensation in your feet-also known as edema-is extremely discomforting, and a sure-shot sign that your body is crying out for more proteins.

Skin and Nail Alterations

A lack of protein in the diet can cause changes in your skin and nails. Protein enables cell regeneration, produces new cells and replaces dead ones. Therefore, if you do not consume adequate amounts of protein, your skin may become very light and burn easily when exposed to sunlight. You may experience cracking, flaking, dryness and rashes of the skin. Protein aids nail formation. Protein deficiency can cause white bands or brownish spots on the nails.

Sluggish Metabolism, Low Energy levels and fatigue

Low protein stores cause you to feel lethargic, fatigued and weak. You may also experience headaches, nausea, diarrhea, soreness of the stomach and even fainting. Protein helps transport nutrients within the body, delivering and releasing them where they are needed. When protein cannot perform this function, it disrupts the body’s homeostasis. This may result in a loss of appetite, irritability, insomnia, apathy, and the inability to stay warm.

Poor concentration and trouble learning or Mood swings

Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

Bone and joint pain

A low protein diet can raise your risk for muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis. Protein is needed for calcium absorption and helping with bone metabolism.

Blood sugar changes

Low-protein, high-sugar/high-carb diets can contribute to insulin resistance.

Slow wound healing

Delayed wound healing and ulcers are signs of low protein intake.

Not sleeping well

Poor sleep and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.

Menstrual cycle is irregular in women

Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones.

If you see any of these symptoms over a prolonged period, you need to increase your protein intake and take high protein foods or supplements in your diet to make up for any deficiency that you or your loved ones are facing.

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