An important part of a balanced meal, protein is more than just a nutrient. It's a vital macronutrient that is required for the proper functioning of the body. Additionally, if you are a female then your body needs protein more than you can imagine. It plays a critical role in many functions, from cells all the way up to muscles. Being present in every single cell in the body, protein not only helps to repair cells but even helps to make new ones. The US National Library of Medicine recommends that men and women should consume between 10% to 35% of their total calories in the form of protein. However, it is even found that the diet of women often lacks protein. For a female body, protein is required for the structure and regulation of all tissues and organs, ensuring that they function optimally. So be it skin, hair, weight loss, bone health or strength, protein plays a pivotal role in maintaining a good diet. Any diet that is not enriched in protein lacks key ingredients that can otherwise help in protecting the body against wear and tear!
Commonly found in animal products, poultry, vegetables and legumes, dietary protein comes in various forms. Additionally, there are many protein powders and supplements that are available in the market but nothing beats the original form.
However, it is important to see the key reasons why women need proteins-
Daily intake is must of Whey Protein:
When it comes to whey protein, consistency and accuracy is the key! The amount of protein intake differs from person to person depending on the body weight, activity level, and health goals, hence it is important to determine the appropriate level of protein. Though the Dietary Reference Intake (DRI) for the average healthy person is 0.8 grams of protein per kilogram body weight, this may be different for those who are working on building muscle mass or have a different dietary requirement. In this case, whey protein can be an addition to the protein enriched diet as it is a simple and convenient way to increase the protein intake. Containing all nine essential amino acids, whey protein is the powerhouse of nutrition to meet your health goals. If you are losing weight or gaining muscle mass, the quantity of whey protein can be adjusted to give you the desired outcome. In terms of intake, someone who is only moderately active may need slightly less protein but for someone working out three or less times per week, one can start with a lower amount of protein and then increase the level of supplements.
Aids in Weight Loss and Maintenance:
Women who are keen to control weight, improve body composition, or ensure consistent weight loss, then eating enough protein is the most essential step. By keeping you full and satisfied for longer hours, proteins help to maintain the metabolism which aids in weight loss. Women can add dairy products, lean meats, poultry, seafood, and legumes in the diet as they are all good sources of protein. However, if you are a vegetarian,then tofu, quinoa, almonds, and chia seeds are all options. Eating protein during a meal helps save calories and ensures consistent weight management.
Aids in strength and stamina:
Protein is the building block of your muscles. For any woman who is looking to maintain good muscle, strength and energy, then protein plays a crucial role. As protein breaks down in the body and uses amino acids to repair the tears, it makes muscles stronger and gives the body the physical strength that is needed. With so many responsibilities to handle, it is important for modern women to stay physically fit and strong so a protein rich diet can actually do wonders by marinating their body's strength.
Maintains Skin, Hair, and Nails:
Often premature wrinkles, saggy skin, and dullness might be a sign of a protein deficiency. Since collagen greatly declines in the women's body with age, it only makes an essential nutrient for women who are looking for an everlasting beauty as without the structure of collagen, one can begin to show signs of age quickly. Similarly, one of the most common misperceptions of nail health is that the nails are made of calcium, when they are actually made of protein. Protein is necessary to maintain strong and smooth nail beds. Hairfall and hair damage can also be reversed just by the mere addition of protein enriched ingredients such as egg, meat, fish,etc in the diet.
As we age, our skin becomes dull and we witness fine lines and wrinkles appear on your skin. Protein is the answer to keep your tissues young. Protein helps to eradicate weak cells and encourages replication of the strong ones. Since protein plays such a crucial role in keeping your skin young, it is important to follow a diet that is loaded with proteins.
Osteoporosis is a common problem amongst women. It is researched that approximately one in two women over age 50 will break a bone because of osteoporosis. Protein also plays an important role. When calcium and Vitamin D are limited, protein helps keep bones strong. For ideal bone health and strength, protein is a key nutrient that must be present in the meals of women to allow them to avoid osteoporosis. Interestingly, it has been proven that higher protein intake has been shown to lower blood pressure which can help to avoid all the other chronic health problems and diseases in women. Additionally, as women age, proteins help to build an immunity against all such similar health problems.