Insufficient protein consumption not only weakens immunity but can also lead to various health issues such as muscle weakness, fatigue, hair loss, skin problems, edema, and impaired wound healing. Your daily protein requirements depend on factors like age, gender, activity level, and overall health. For instance, sedentary adults should aim for a daily protein intake of 0.8 grams per kilogram of body weight, while physically demanding jobs or athletes may require 1.2 grams per kilogram (via the Mayo Clinic). Pregnant or breastfeeding women also need higher protein intake to support their growing babies, per MedlinePlus.
Maintaining a balanced diet that includes a variety of protein-rich foods, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds, is crucial. While protein supplements are often promoted as a convenient option, whole foods are generally recommended as they provide a broader spectrum of nutrients (via ISSN). Adequate protein intake is essential for overall health and immune function and should be a priority in your daily diet.