Last few years have seen a major spike in the interest people take to read and understand intricacies of a wholesome nutritious diet. We hear more about varieties of diets focused on different food groups as well. If there is something that emerges as a common thread in all these discourses on health and nutrition, it is the importance of protein.
Protein is a significant part of any balanced nutritional plan. Unfortunately, when it comes to women’s health there is a lot of dilution in the communication as well as comprehension of the gravity of their need for protein. This is perhaps because of the traditional thought process where strength and muscles are more of a man’s requirement. Nothing could be farther from the truth!
The vital role that protein plays in a woman’s body and health:
Protein is essential to maintain bone density and muscle strength – Strong muscles with good muscle mass make for strong bones. Especially as women age, sufficient protein intake is essential to maintain that density and mass. Bone density loss happens along with ageing and at the onset of menopause. Without enough care it can lead to weakness and disability which would add to the already stressed female body.
Sufficient protein reduces the risk of heart diseases and coronary conditions in women – According to some studies, women who consumed more protein were less likely to have a heart attack or pass away from a heart disease. This holds good of course if the increase in protein is not accompanied by an increase in the consumption of oil and fats. Lean protein improves heart and coronary health.
Protein has an important role in weight management and reducing the occurrence of lifestyle diseases like Diabetes and Hypertension – Obesity is on the rise world over and along with that goes up the incidents of lifestyle diseases. Higher protein intake increases a feeling of fullness for a longer time as it takes longer to digest. Hence the urge to add calorie dense simple carbohydrates, sweets or fried food reduces. Body feels stronger and including a basic exercise regimen becomes easier for it, with stronger muscles and bones supported by the protein intake.
Pregnant and breast-feeding women need it to maintain their and the baby’s health – Nutrition, especially protein is crucial during pregnancy and lactation. Lactating mothers require nearly two times the protein as non-pregnant non lactating women. Protein also helps in maximising breast milk production and aids in the growth of the newborn.
Healthy skin, hair and nails need sufficient protein for nourishment – Hair, nails and skin are all made up of a structural protein called Keratin. For the body to produce this sufficiently the right nutrition in the form of complex proteins becomes the building block.
How much protein does a woman need?
Proteins are made up of amino acids; some of which the body makes by itself and some gets supplemented through our diet. The dietary protein supplies the amino acids essential for growth and maintenance of our cells and tissues
The Recommended Dietary Allowance for Protein is 0.8 – 1.0 gram of protein per kilogram of body weight to maintain the basic nutritional requirement. Of course, it would differ according to the level of activity, age and the muscle, body shape and weight goals a person has.
So, whatever be the diet you choose to follow Keto, Paleo, Low-Carb and High Protein or Intermittent Fasting which is the most popular kid of the block now, be sure to include high quality protein in your diet in the form of meats, poultry, fish, eggs and dairy!
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