Protein is part of a well-balanced nutrition plan and no matter what stage of life, women need more protein for improving overall health and appearance. Protein is necessary to maintain healthy skin, hair, and nails. However, besides looking and feeling good, protein consumption is also necessary to maintain muscle mass…that doesn’t mean women are bodybuilders. Let’s dive deep into some of the reasons why women need to consume more protein in their diet.
Why Do Women Need More Protein in Their Diet?
Consuming enough protein in your diet may reduce the risk of coronary and heart diseases in women. According to a study, it found that women who consumed more protein were 25% less likely to have had a heart attack or passed away from heart diseases compared to those women who ate the less protein over the span of a 14-year period.
With age, women suffer from bone loss and protein contributes to adequate bone density and strength. Protein makes about 50% of the volume of bone and 33% of its mass. Consuming enough protein contributes to sufficient muscle mass and improves overall bone health.
Protein also plays a major role in weight management. In a survey, it found that 1 in 3 adults in the united states are obese and 42% of women in their ’40s and 50s are obese which has increased over the past decade. Sufficient protein intake is critical for weight management and weight loss because protein increases the feeling of fullness when you combine it with a low calorie diet and exercise.
Proper nutrition is necessary during pregnancy for fetal development and the breastfeeding stage. Women who are breastfeeding need nearly two times more protein compared to non-pregnant women. Protein aids in maximizing breast milk production in mothers and improves the growth and development of the infant.
How Much protein do women require?
According to the US National Library of Medicine 10% to 35% of men and women’ caloric intake should be protein. Adult women may need to consume around 46 grams of protein per day. If you consume less you may have muscle loss and weakness and other factors; if you consume more you may develop kidney problems, gain weight or feel irritable.
The daily protein requirement for women depends on their age, activity level, muscle mass, body shape goals, and overall health.
What Are Other Benefits of Protein Consumption for Women?
Here is a listed of some benefits of protein for women.
Helps in Muscle Growth
Protein is rich in amino acids and rebuilds muscles and releases muscle cramps. Estrogen enhances improvement and performance in muscle mass, but some factors like malnutrition, stress, and medical conditions can be countered with adequate protein intake.
Aids in Weight Loss
Protein can help women lose weight by making them feel fuller causing them to consume fewer calories. According to a study, it found that consuming enough protein helps improve body weight, cardiovascular health, and fat mass for those who are overweight.
Improves bone health
According to the reports of the National Osteoporosis Foundation, women account for 80% of the 10 million cases of osteoporosis in the U.S. Many people consider only vitamin D and calcium as the mainstay of healthy bones. Vitamin D and calcium do help with your bones but protein also plays a pivotal function. When Vitamin D and calcium are limited in your body, proteins help keep your bones strong.
When you consume protein-rich foods they help improve bone mineral density and lower bone rate loss.
Promotes Healthy Skin and Hair
Skin, nails, and hair are the beauty commodities for every woman. Loads of products help you put on the façade of healthy and shiny skin and hair but the same result can prevail if you eat ample collagen and protein. No matter what you use on your skin, hair and nails they still do not give you complete results unless you improve your diet with ample protein. Our skin, hair, and nails are formed with a structured protein called keratin. As keratin is made up of protein, it is critical to supply your body with enough protein that is necessary to continue producing enough keratin.
Another essential protein that maintains our beauty is collagen. It accounts for 70% of the weight of our skin and it is considered the most prevalent protein that is found in our connective tissues which keeps our joints mobile and stable. Collagen also maintains our skin health. A protein shortage can cause premature wrinkles.
What Are Some of the Best Sources of Protein?
High-quality and well-sourced meat and fish products are a wonderful source of protein, energy, and healthy fats. Here is a small list of protein-rich food sources available on the Autoimmune protocol.
- Bone broth
- Wild caught fish
- Organic meats from lamb, beef, pork
Which Protein Powder Is the Best?
There are many protein powders in the market and buyers are usually confused in choosing the right one. We have a dedicated article on what to look for in a protein powder and what things make your protein powder unhealthy. Always go with AIP-compliant protein powders that are gluten-free, allergen-free, soy-free, and GMO-free.