If you want your body to run smoothly, you need to make sure you’re getting enough protein. Protein is crucial for providing energy, aiding in the recovery (repair and maintenance) of our bodies, and keeping our stomachs full. Long-chain amino acids, which are thought to be the building blocks of muscle, make up this nutrient. Not only does our body require this nutrient for optimal growth but it also requires it to produce enough enzymes, hormones, and other essential body chemicals without which you may be vulnerable to a variety of ailments. Women in India consume 13 percent less protein than men according to a survey conducted by a fitness company. This raises the risk of diseases such as osteoporosis in Indian women. It is important for women to seek protein benefits in order to manage such conditions.
Understanding Protein Deficiency
When your protein consumption falls short of your body’s requirements, you have a protein deficit. Globally, an estimated one billion people suffer from protein malnutrition. Vegans and vegetarians are at a higher risk of protein insufficiency than meat eaters. Moreover, children in underdeveloped nations suffer from a severe form of protein deficiency known as kwashiorkor. A tiny amount of deficiency can lead to a slew of health problems.
Health Problems in Women Due to Protein Deficiency
Listed below are some of the major issues women have to face when their protein intake is not sufficient. Read to learn the different protein benefits when it comes to these health issues.
1. Difficulty in Losing Weight
There’s a reason why low-carb, high-protein diets are so popular. Cutting out junk food and sugar won’t help you lose weight if you’re not getting enough protein in your diet. To make up for the deficit, your body will simply break down the required nutrients from places with a strong muscular tone.
Moreover, after the age of 30, your metabolism slows down, making weight loss more challenging. Protein for women helps them lose weight more effectively and quickly according to various reports.
2. Swollen Feet
Protein, especially albumin and globulin, controls fluid balance. A shortage of protein can cause fluid collection between cell spaces and may result in increased fluid in the ankles and feet. This inflated sensation in your feet, also known as edema, is exceedingly unpleasant and indicates that your body is in desperate need of additional protein.
3. Loss of Muscle Mass
Protein for women is the most important food for building their muscular strength since it supports and supplements bodily tissue repair and maintenance. Your muscles are largely made up of protein and if your body is lacking in protein, you will begin to lose muscle mass.
Muscle loss is, in fact, one of the earliest indicators of a protein deficiency. If you don’t get enough protein, your body will begin to break down these tissues to compensate for the lack. Muscle mass is lost as a result.
4. Problems Related to Hair, Skin, and nails
Proteins are found in the skin, nails, and hair. Protein deficiency can cause dry skin and redness, which are all made up mostly of protein. It can also cause skin depigmentation in some circumstances. Protein deficit can also cause brittle nails, decreased hair color, hair loss, and hair thinning. Hair loss is caused by stress and nutritional deficiencies.
Proteins, such as collagen and elastin, make up the majority of connective tissue, skin, hair, and nails. Every year, your skin’s collagen levels drop by 1.5 percent, resulting in premature aging. When your diet is lacking in collagen and specific amino acids, it might be more difficult to heal wounds, retain youthful skin texture, and keep thick hair from breaking. Maintaining the health of your hair, skin, and nails is therefore one of the major protein benefits for women.
5. Irregular Menstrual Cycle
The disorder known as polycystic ovarian syndrome (PCOS) is one of the most common causes of irregular periods and infertility. Obesity and pre-diabetes or diabetes are two key risk factors for PCOS; in fact, insulin resistance affects 50–70% of all women with PCOS. The best protein for women helps them with this condition.
Low-protein, high-sugar, or high-carb diets can cause insulin resistance, lethargy, inflammation, and weight gain. This can throw off the delicate balance of female hormones (such as estrogen, progesterone, and DHEA) required for a regular menstrual cycle.
6. Greater Risk of Bone Fractures
Protein insufficiency can cause weakening of bone and increase the risk of fractures. According to one study, a higher protein consumption was connected to a lower risk of hip fractures in postmenopausal women.
Bone density is low in one out of every two women over the age of 30. Another study found that consuming 20 g of protein supplements per day for half a year delayed bone loss by 2.3 percent in postmenopausal women with recent hip fractures.
7. Weak Immunity
The immune system can be harmed by a protein deficiency. Impaired immune function, which is a common indication of severe protein shortage, might increase the risk or severity of infections.
Even a smidgen of protein deficiency can wreak havoc on the immune system. A tiny research of older women found that eating a low-protein diet for nine weeks lowered their immune response considerably.
Sources to Fulfill Ladies Protein Requirements
While eating 50 g or more of protein per day may seem difficult, there are numerous simple methods that will help you get protein benefits from your meals and snacks. Few of them are listed below:
- Add protein sources like shredded chicken and chickpeas to your salad.
- To enhance your protein consumption while also adding flavor and crunch, sprinkle a couple tablespoons of chopped almonds over yogurt, cottage cheese, salads, or cereal.
- By spreading 2 tablespoons of peanut butter on sliced fruit, you may add 7 grams of protein to your diet.
- The tanginess of Greek yogurt pairs beautifully with berries or chopped fruit. It can also be used as a sour cream alternative in dips, sauces, and other dishes.
- Add a handful of almonds to a piece of fruit for a snack, or spread almond butter on apple slices or a banana. Almonds have the highest protein and fiber content of any tree nut.
- Eggs are a cheap and nutritious source of protein. Hard-boiled eggs can be eaten for breakfast or as a snack.
- Instead of pasta or rice, use quinoa – one of the few grains that contains protein, as a side dish or salad base. Other grains with protein include amaranth and sorghum.
Conclusion
Protein can be found all over your body. Protein makes up the majority of your muscles; gives structure to skin, hair, and bones; and maintains fluid balance. Swelling, fatty liver, skin deterioration, and increased illness severity are all symptoms of severe protein deficiency. Low protein intake is also a concern, as it can cause subtle changes in your body over time. Deficiency leads to a variety of health problems.
Most people require at least 0.36 grams of protein per pound of body weight each day but this varies by individual, so consult your doctor to reap the best protein benefits.
