As you age, there are various changes that happen in your body. Subsequently, ideal protein admission turns out to be significantly more significant. Imagine a scenario where we reveal to you that protein is the main supplement that your body needs. Indeed women, it’s valid! It’s not simply required for your muscle and bones, it has a ton to do with your wellbeing. Also, in case you are inadequate in protein, it may negatively affect your wellbeing severally. You may observer weight acquire, lower bone thickness, hair fall, skin issues, a powerless insusceptible framework, and much more! Protein can be appropriately named the structure square of life. We have full grown hearing this. Haven’t we? In any case, do protein needs change as you age? All things considered, we realize a high-protein diet is significant for everybody, particularly for seniors. Be that as it may, before we examine more with regards to it, how about we initially comprehend why protein is needed for our body and how it is helpful for our wellbeing.
Here’s why older adults require more protein than younger adults
Protein is one of the foundational nutrients that make up your body. In fact, every cell in your body relies on protein to function — skin, hair, nails, muscle, bones, and internal organs. Not just that, protein is also essential for healing, building, and repairing cells and body tissue. Without protein, your body starts to break down muscle mass and bone strength. All in all, be it getting in shape or boosting immunity, protein has a role to play in every aspect of our lives.
Also, read: Plant-based protein vs whey protein: Dr Mickey Mehta reveals what’s better
But when you age, the need for protein in the body increases. Wonder why? Well, Dr Palan tells us why .
She says, “Ageing is a process when a person sees deterioration in the body and is unable to maintain muscle mass, strength, and bone health. If protein intake reduces, it makes the elderly more susceptible to osteoporosis and fractures. Thus a diet must supplement enough protein to preserve muscle strength.”
She adds, “It is imperative for older adults to monitor their daily protein intake or take the help of an expert.”
You can add these protein-rich foods to your daily diet, recommends Dr Palan
Foods such as eggs, fish, milk and its products, chicken, lentils, chickpeas, green peas, soymilk, tofu, nuts and seeds, oats, broccoli, quinoa, spirulina, peanuts are great sources of protein, which can help you meet your ideal recommended dietary allowance.
The ideal Recommended Dietary Allowance (RDA) for protein
Dr Palan explains that protein requirements are based on various factors: age, physical activity, weight, and metabolic stress. An average adult person needs 0.8 to 1 gm of protein per kg ideal body weight. Protein requirement varies at different stages of the life cycle, it is higher in the growth periods such as childhood, adolescents, pregnancy, lactation, and old age.
Dr Priya Palan, a dietitian at Zen Multispeciality Hospital explains the various benefits of protein and why you need it.
Here are 6 reasons why you need to include protein in your diet:
1. Controls appetite
Protein lowers the level of the hunger hormone ghrelin and boosts the levels of leptin, a fullness hormone. If you are looking to battle the bulge, just add adequate proteins with complex carbs and fats to your diet.
2. Builds muscle mass and strength
Protein helps you maintain your muscle mass by lowering the risk of osteoporosis and fractures.
3. Promotes good bone health
If you have enough protein, you will be able to keep your bones strong and healthy, thereby avoiding osteoporosis.
Also, read: Confused about the kind of protein bar to pick? Here’s how to make your choice
4. Curbs food cravings
Do you find it difficult to control your cravings? Looking for various ways to beat your cravings? You need to include a good amount of protein in your diet. The right balance of protein, carbohydrates, and fats is important to achieve food control.
5. Boosts metabolism
A good amount of protein boosts metabolism and helps you burn enough calories.
6. Weight loss
Yes, protein-rich diets help one reduce cravings, thereby keeping you satiated for longer hours.
However, it is a good idea to consult an expert who will guide you properly about the right quantity of protein and the kind of sources that are ideal for you!