FollowFor years, I underestimated the power of protein. I’d focus on eating my greens, choosing whole grains, and avoiding sugary snacks, and eat a little meat (protein) every day. A single egg and a slice of quality cheese for breakfast, some chicken breast or lean pork at lunch, yogurt for dinner… sounds familiar?
It wasn’t until my recent blood test showed that my white blood cells (WBC) were very low.
Insufficient protein intake can contribute to a very low white blood cell count, a condition known as leukopenia or lymphopenia, because your body needs protein to build and produce white blood cells and other components of the immune system.
That’s when I consciously try to add more protein into my diet everyday.
So, let’s talk about why this macronutrient is so crucial and why I’ve finally started to pay closer attention.
Why Your Body Runs on Protein
Think of protein as the building block of life. It’s not just for bodybuilders trying to bulk up. Every single cell in your body contains protein—it’s essential for building and repairing tissues, making enzymes and hormones, and is a fundamental building block of bones, muscles, cartilage, skin, and blood.
But one of its most critical roles, especially in today’s world, is in supporting our immune system. Our bodies use protein to create antibodies, which are essential soldiers in the fight against infections, viruses, and bacteria. Without adequate protein, our army of antibodies can’t form properly, leaving us more vulnerable to getting sick and taking longer to recover.
What Happens When We Don’t Get Enough?
While severe protein deficiency is rare in developed countries, not getting the optimal amount for your body’s needs can lead to problems. This is often called Protein-Energy Undernutrition (PEU). Signs and symptoms can include:
- Weakened immune system: As mentioned, more frequent infections and illnesses.
- Hair, skin, and nail issues: Thinning hair, brittle nails, and flaky skin can all be signs. This is scary when you see the amount of hair you shed after your shower!
- Loss of muscle mass (Sarcopenia): Protein is muscle fuel. Without it, the body can’t maintain muscle, leading to weakness and loss of strength.
- Fatigue and low energy: Protein helps stabilize blood sugar levels. Without it, you might experience energy crashes.
- Slow healing: Cuts and wounds take much longer to heal without the building blocks to repair the damage.
My Personal Protein Journey
The blood test result was my wake-up call.
My other sources of protein are good, but I suspected they weren’t sufficient. I eat an egg or two every day, love chicken breast, and incorporate chickpeas, nuts, chia seeds, ground flaxseeds, fresh milk, and yogurt into my meals. I absolutely love pork, but I’m trying to minimize red meat for the sake of my cholesterol and overall health.
To avoid going anemic again (a separate but related battle!), I take a Sangobion iron pill every other day, which has thankfully brought my iron and RBC levels back to a safe place.
But for protein, I knew I needed a boost. That’s why I recently introduced organic pea protein powder into my routine. It’s a great plant-based option that blends easily into my morning smoothie. The only catch? It’s quite salty, so I just stick to a heaping teaspoon every day. It’s a small, simple addition that I add to my coffee or cocoa drink in the morning, but it helps me bridge the gap between what I was eating and what my body truly needs.
Pea protein is salty primarily because sodium salts are used in the extraction process to adjust the pH and aid protein solubility, with some of this sodium remaining in the final product.
Do You Make an Effort to Eat Protein Every Day?
Making these changes has made me more mindful. It’s not about obsessing over every gram, but about consciously including a good protein source in every meal. It’s a work in progress, but I already feel more empowered about my health choices.
I’d love to hear from you! Do you track your protein intake? What are your favorite easy ways to add more protein to your day? Share your tips and tricks in the comments below—let’s learn from each other!
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