Protein has become a central topic in global nutrition debates, often linked to muscle strength, weight management, and healthy ageing.
Yet while attention usually focuses on getting enough, the risk of deficiency is discussed far less.
Health specialists warn that inadequate protein intake can develop quietly, even in high-income societies with widespread food access.
Data from the International Food Information Council show that most people in wealthier countries meet general protein recommendations.
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However, nutrition experts stress that risk varies. Older adults and individuals with digestive or absorption-related conditions are more likely to fall short.
Dietary guidelines commonly recommend about 0.8 grams of protein per kilogram of body weight per day.
Dietitian Rebecca Blake has noted that this figure is a baseline and may need adjustment depending on age, health status, and medical conditions.
Where protein comes from
Protein is found across a wide range of foods. Animal-based sources such as meat, poultry, eggs, fish, and seafood remain major contributors in many diets.
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Grains and cereals, including oats and whole grains, also add meaningful amounts over the course of a day.
Dairy products like milk, cheese, and yogurt provide both protein and other essential nutrients.
For plant-focused diets, legumes, soy products, nuts, and seeds play a key role and can collectively meet daily needs when consumed in variety.
Signs that may raise concern
Parade reported, citing dietitian Tamar Samuels, that one early indicator of low protein intake can be poor satiety, with people feeling hungry again soon after meals despite adequate calorie consumption.
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UCLA Health has explained that protein is a core component of skin, hair, and nails. When intake is insufficient, these tissues may become drier, weaker, or more brittle.
Over time, Tamar Samuels has warned, the body may begin to use muscle tissue to compensate, potentially leading to unintended weight loss and reduced strength, particularly among older adults.
Experts agree that because symptoms often overlap with other nutritional gaps, a balanced, varied diet remains more effective than short-term dietary trends.
Sources: Parade, Sundhed.dk, International Food Information Council, and UCLA Health.
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