Are you conscious about your protein intake and wondering how much protein is enough for your body? Or you belong to the category of not knowing about how essential protein is for your health. If you are planning a well-balanced diet, then don’t miss out on your protein requirements. It is a well-debated question of how much protein is needed by women. Let’s take a look and find out.
If your body does not get enough protein then you may suffer from muscle loss, fatigue or weakness. On the contrary, if your protein intake is too much then that may result in weight gain, kidney issues or irritability majorly to people who are predisposed to kidney disease. The amount of protein required by your body depends on your overall growth, body shape goals, age, muscle mass and overall health. Our body cannot store protein, therefore, recommended amount of protein supply is essential to your body regularly.
What is Protein?
Protein is made up of smaller molecules called amino acids forming the building blocks of your body. It plays a vital role in almost all biological processes of living organisms. To maintain the proper functioning of your body, protein in your diet is a must. Protein has keratin, it is good for skin, hair, nail and helps in the development of all these. Therefore, the consumption of protein is extremely important for maintaining muscle mass and the overall growth of your health.
“Protein is a macronutrient that every cell in our body needs. Proteins are made up of building blocks called amino acids, and is found in every cell throughout our body, so an adequate amount of protein intake is important for keeping our muscles, bones and tissues healthy,” says Kristen Smith, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. The functions of protein in your body are immense, including building muscles, transporting nutrients, fighting infections, some are enzymes, some are hormones, etc.
“Our body is in a constant state of turnover and growth when it comes to muscular tissue, and we need those individual amino acids to go in there and repair,”
says Alex Caspero, M.A., R.D., author of The Plant-Based Baby and Toddler.
While a good amount of protein will boost your body and muscles, lack of it can be equally detrimental. Its deficiency can lead to multiple health problems causing subtle changes in your body leading to severe concerns. Protein’s insufficiency in children can result in stunted growth, major characteristics of Kwashiorkor caused due to malnutrition and several other diseases.
Why is protein essential for women’s health?
According to a study, women who consumed about 110 grams of protein per day were at lesser risk of heart attacks. Sufficient intake of protein decreases the risk of heart attacks and coronary disease in women.
Bone loss happens naturally as women age and it is quite prominent after menopause with very low levels of estrogen, a hormone essential for bone growth. Including enough high-quality protein contributes to the maintenance of sufficient muscle mass necessary for the overall improvement of bone density and strength. Protein contributes about 50% of the volume of bone and about 33% of its mass.
“Protein increases the feeling of fullness and when combined with a reduced-calorie diet and exercise, leads to body fat loss while muscle mass is maintained.”
Pregnant women and breastfeeding mothers must prioritize their nutrition. A balanced diet containing all macro and micronutrients, particularly protein consumption is crucial and improves the growth and development of the fetus and the mother. It also contributes to maximizing breast milk production that is why breastfeeding women require nearly two times as much protein as non-nursing women.
How much protein do women need?
A survey reports, 50% of women are not aware of the protein requirement of their bodies. The protein requirement of every individual is not similar and cannot be calculated collectively. It depends and may vary on factors like muscle mass, level of activity and overall health. According to several studies, it is prominent that protein deficiency can adversely affect your health.
Protein needs are crucial for women’s health. Its deficiency can adversely affect the overall quality of life. Awareness is essential with regard to common accessible and affordable sources of protein (both animal and plant-based).
Official nutritional organizations say women should intake approximately 46 grams of protein a day, but this can vary depending upon the health concerns. Though there is no predetermined value and it can vary with changes in your health, you can use this online protein calculator to have some idea about your protein requirements.
How do I get protein in my diet?
Generally, all essential proteins are present in animal protein, therefore, meat, fish, eggs, or dairy products are rich sources of protein and are enough to provide all essential amino acids in the right ratio. If you are a vegetarian and follow a vegan diet then you can mix and match lentils, legumes, nuts, soya milk, tofu, chia seeds, fruits and vegetables in your daily diet as much as possible.
It is not only the quantity but the quality of your protein that holds utmost importance, so be sure to look for lean cuts of meat and forgo pre-made items, such as already marinated meats, as their sodium levels may be high. You also need to watch out for the amount of cholesterol and saturated fat you consume and make sure to vary your protein sources throughout your diet.
Develop a holistic nutritional diet plan for your health and well-being. Don’t forget to include your protein sources carefully.
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