Spot The Signs Of Protein Deficiency

Experiencing Edema And Swelling?

Protein is responsible for the regulation of fluid and electrolyte balance in our body. If you are not getting enough protein from your diet, it can result in an imbalance, causing fluid to accumulate in the tissues and cavities of the body. Edema and swelling caused by excess fluid usually occurs in the abdomen, hands, arms, ankles, legs and feet6.

Noticing Changes In Skin And Nails?

Your skin, hair and nails are made up of a protein called keratin. When your diet lacks in protein, you can see significant changes in your skin and nails. Protein helps in cell regeneration and produces new cells that replace the dead ones. With a severe protein deficiency, your skin can become dry, flaky and more prone to sun damage and pigmentation. Since protein also aids nail formation, a deficiency can result in brittle nails with deep ridges and brownish spots or white bands.

Facing Extreme Hair Fall?

If your hair is feeling dry and you are suffering from extreme hair loss, it can be a sign of low protein intake. Since hair contains 90% protein, a deficiency can result in hair thinning and hair loss.

How Much Protein Do You Need?

The amount of protein required by your body depends upon a number of factors such as level of activity, muscle mass, age and overall health. But generally:

• Men below 70 years with an average body weight of 60kg9 need about 60g of protein per day. 
• Women who are around 55kg will need 55g of protein on a daily basis. 
• Pregnant women need about 23g extra protein and while lactating mothers need nearly 15-18g extra. 
• Children need around 15-30g protein per day (1.6g/kg/d).
• Senior citizens10 can benefit by increasing their protein intake by 20 grams per day to maintain lean body mass and preserve body functions

How To Boost Protein Intake?

Consuming sufficient amounts of protein and maintaining a balanced diet is crucial for a healthy body. Animal-based sources of protein like meat and eggs contain various essential amino acids required by our body. Whereas plant-based sources of protein like fruits and vegetables, pulses and legumes, nuts and seeds may lack some essential amino acids required in our body. It is important to add a variety of proteins to our diet so that our body’s requirements of healthy fats, all essential amino acids, beneficial fiber and less cholesterol is sufficiently met8.

Whether you're a young adult, a person in their 40s or a senior citizen, a great way to increase your protein intake is to opt for a nourishing and protein rich drink such as the Horlicks Protein Plus*. Its Triple blend formula with whey, soy and casein protein provides all the essential amino acids and gives you the much-needed boost of protein for your body. Horlicks Protein Plus provides 16g good quality protein per serving when consumed with buffalo/cow's whole milk (200ml) which is important to support muscle protein synthesis.

*Horlicks Protein Plus is a nourishing beverage to be consumed as a part of a healthy and varied diet.