Why Ladies Need to Prioritize Their Protein Intake

Protein is one of the building blocks of the body. It is a macro nutrient plays important role in body repair, maintenance, balancing of enzymes and hormones and many more functions. In current lifestyle and eating habits, we mostly lack proper and good quality protein intake. Lack of protein in the body leads to many acute to chronic symptoms which later on results in Obesity, Lethargy, Edema, Laziness, Wear & Tear and impact proper functioning of the body organs including brain, heart, kidney etc. We mainly talk about protein quantity and quality in people who are doing workouts (mainly men). This mighty macronutrient isn’t just for bodybuilders and athletes; it’s absolutely essential for every woman’s health and well-being. In this blog, we are going to discuss the importance of protein in females and how it can help in managing health in different and conditions of a female body.

The Magic of Protein for Women’s Health

Did you know that protein plays multiple crucial roles in a woman’s body? Here’s why you should care:

• Hormone Balance: Protein helps in regulating essential hormones, especially during menstruation and menopause. In research it is found that most of the hormonal imbalance is seen in females and due to this female get suffer from lifestyle disorders like, Thyroid (hypo), PCOS, Obesity, Menopausal Disorders.
• Beautiful Skin: Beautiful skin is always a wish for a woman, and we are putting lots of external efforts to keep it glowing and shiny. But if we are not taking care of ourselves internally, skin quality may degrade by time. Protein is the building block for collagen and elastin protein, giving you that natural glow and tightness to the skin.
• Strong Bones: Protein is major component of bones and works alongside calcium to maintain bone density. Due to less intake of protein bones lose their strength over a period of time.
• Healthy Hairs: Hairs are made up of Keratin protein and hence for hair health also protein is required. So, if we want thick and shiny hairs just keep watch on your protein intake.
• Weight Management: Protein intake helps in decreasing the hunger hormone and increase in satiety hormone. It also increases metabolic rate of the body. Protein takes long time than other nutrients to digest and hence keeps us feel fuller for longer. Protein is also required for preserving lean body mass and hence reduces the chance of buildup harmful fat in the body.
• Build Immune System: When we are talking about immune system, protein plays important role in production of antibodies (immune cells which identify the infection and neutralize pathogens). Lack of protein intake may lessen the production of antibodies and hence decrease the immunity.

How Much Protein Do Women Need?

The amount of protein you need depends on various factors like gender, age, physical activity, body condition, total diet, but here’s a general guide:

1. Sedentary women: 0.8g per kg of body weight
2. Active women: 1.2-1.4g per kg of body weight
3. Pregnant women: Additional 10g daily
4. Athletes: Up to 2g per kg of body weight

Great Protein Sources for Women

“Getting enough protein doesn’t have to be complicated – nature provides plenty of delicious options!”

Consider incorporating these protein-rich foods into your diet:

NOTE: Plant Based Sources are incomplete protein mostly, but they are free from cholesterol. On the other hand, Animal based protein sources are complete protein, but they have large amount of cholesterol. 

• Plant-Based Options
  • Quinoa (A Complete Protein Source)
  • Amaranth (Rajgira)
  • Lentils (Red Lentil, Brown Lentil, Green Lentil, Horse gram, Puy Lentil, Black Lentil, Chickpea)
  • Legumes (Fresh beans, Soybean, Fresh peas, Peanuts)
  • Beans (Red kidney beans, Black eyed peas, Pinto beans, Black beans)
  • Edamame, Tofu and Tempeh (Soya Products)
  • Nutritional Yeast
  • Spirulina (Cyanobacteria not Algae)
  • Oats & Oats Meal
  • Nuts, Nuts Butter (Almonds, Walnuts, Cashew, Pistachio)
  • Seeds (Pumpkin, Chia, Sunflower, Melon, Sesame)
• Animal-Based Sources
  • Dairy Products (Milk, Paneer, Yoghurt, Cheese)
  • Eggs (Complete Protein Source)
  • Lean chicken (High in protein)
  • Fish (Salmon, tuna, cod, and tilapia)
  • Meat and Mutton

Special Considerations

Ladies, pay extra attention to protein intake during these times:

• During pregnancy and breastfeeding: In these golden moments of life, ladies please take adequate amount of protein from different animal and plant sources. Proper intake of protein helps mother and baby both in fast recovery and growth.
• When trying to lose weight: If you are planning to shed few pounds than proper protein intake is very crucial. Protein helps in improving metabolism, helps in keeping stomach full for longer, muscle formation and hence results in health and toned body.
• As you age (especially after 40): After 40 years of age body metabolism starts slowing down and it impacts on hormones and bone strength. Proper amount of protein in diet helps in retaining muscle mass after 40’s and helps a lady easily coping up with Menopause phase too.
• During intense exercise periods: When a lady is doing workouts or physically active, the required amount of protein increases from regular protein requirements, in this case just take good quality of protein and it will help in toning of muscles, inch loss, fat loss and sometimes helps in increasing lifespan too
• While recovering from illness or injury: In case of accidents, injury or recovery from some inflammation – infections protein intake should be adequate otherwise it will result in lack of energy, laziness, weakness, edema and chances of reoccurrences of infections.

Protein intake is very important in a woman’s daily routine, but beware of falling from supplements, or powders unless it is not necessary. Extra intake of protein may increase Uric Acid, Ammonia and may cause Gout like conditions, or may harm Kidney and hampers its functioning, also in long run extra protein intake will leads to weight gain too. Dehydration, Constipation, Bad Breath are just common things happen when protein intake is more. Always take animal protein with fiber, also, for plant-based proteins soak beans, lentils and pulses at least for 4 hrs. to deal with constipation, gastric and acidity problem. Hope, this blog helps in understanding importance of protein in life. Share this article to your friends and family members and Stay tuned for protein rich recipes on our blog.