The Hidden Impact of Low Protein Intake on Energy and Hair Health
Understanding Fatigue and Hair Loss
Fatigue is a common complaint, characterized by a persistent sense of low energy that makes daily activities feel burdensome. Alongside this, hair loss has become a widespread concern affecting individuals across various age groups. While many attribute these issues to stress, hormonal changes, or vitamin deficiencies, there is often an overlooked factor: insufficient protein intake. Contrary to popular belief, protein is not solely for muscle development. According to Rutu Dhodapkar, a clinical dietitian at PD Hinduja Hospital, protein is crucial for the structure and function of every cell, including those in hair, skin, hormones, enzymes, and immune cells. When protein consumption is low, the body prioritizes essential organs over hair and skin health, leading to hair loss, brittle nails, and lackluster skin.
Inadequate protein can push the body into survival mode, focusing on vital organs like the heart and brain, while hair and skin health take a backseat. Dhodapkar notes that fatigue can also stem from low protein intake, as protein is vital for stabilizing blood sugar levels and supporting neurotransmitter production. Women who consume a carbohydrate-heavy diet without sufficient protein may experience energy dips, difficulty concentrating, and ongoing tiredness.
The Connection Between Protein and Energy Levels
Why Protein is Essential for Energy
Many women often rely on cereal-based meals such as poha, upma, or rice without incorporating protein sources. Factors like social influences, dietary trends, meal skipping, and personal preferences can lead to reduced protein intake. Women's protein needs vary based on age, body weight, activity level, and life stages such as adolescence, pregnancy, lactation, and menopause. On average, women should aim for about 0.8 to 1 gram of protein per kilogram of body weight, with higher needs during illness, physical activity, or aging. Dhodapkar emphasizes the importance of evenly distributing protein intake throughout the day, ensuring each meal includes adequate protein and fiber.
Top Sources of Dietary Protein
Best Protein Sources for a Balanced Diet
While chicken, fish, and eggs are excellent protein sources, vegetarians can also meet their needs through a well-planned diet. High-quality protein options for vegetarians include lentils such as moong, toor, masoor, and urad; kidney beans and chickpeas; and soy products. Dairy products like milk, yogurt, paneer, and buttermilk are also rich in protein. Nuts and seeds, including almonds, peanuts, walnuts, pumpkin seeds, and sunflower seeds, contribute significantly to protein intake. Whole grains like ragi, bajra, and jowar provide moderate protein and should be paired with lentils for a complete meal.
For non-vegetarian women, protein-rich foods include eggs, chicken, fish, and lean cuts of mutton. Simple combinations like rice and dal, roti with chole, idli with sambar, and khichdi with yogurt are also high in protein. Karkare, a clinical dietitian at Sahyadri Super Speciality Hospital, advises that maintaining energy levels and promoting healthy hair requires well-balanced meals rich in protein rather than extreme dieting.
Other protein sources include:
- Dairy: Milk, yogurt, tofu, and paneer
- Pulses and legumes
- Nuts and oilseeds
- Eggs
- Fish: Salmon, mackerel, sardines
- Lean meats: Chicken and turkey
(Insights from Rutu Dhodapkar, Clinical Dietitian, PD Hinduja Hospital, Mumbai, and Malvika A Karkare, Clinical Dietitian, Sahyadri Super Speciality Hospital, Pune)