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Elastin, collagen, and keratin... do they sound familiar? These are all proteins which act as a building block for healthy hair, skin, and nails. So when our body cannot make enough of them

(due to lack of enough amino acids), this could show up as brittle or thinning hair, dry and flaky skin, and deep ridges on the fingernails. Not many people get the connect of protein with

strengthened immunity and this is one oversight that can mess up the immunity of so many of us. Protein deficiency can affect antibody production negatively. One amino acid called _cysteine_

is particularly important as it is involved in the formation of an antioxidant glutathione in the body, which is a potent immunity booster. Protein is needed to make collagen which is found

in connective tissues as well as the skin. Plus we need it to help the blood clot. That is why a severe deficiency could slow down healing substantially after an injury. Also remember that

proteins make up our bones too. So, it’s not surprising that protein deficiency is linked to more risk for bone fractures too. Don’t take protein lightly. The good news is that protein

deficiency can be reversed by eating a sufficient amount of protein-rich foods so focus on that. Some high protein pantry musts are dairy, Nuts and nut butters and seeds, eggs, poultry and

sea food, legumes, quinoa and buckwheat. _(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People

(Jaico), Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa) and Fix it with foods.)_