Make sure you’re eating enough protein if you want your body to function properly. Protein is essential for giving us energy, helping our bodies heal (repair and maintain itself), and keeping our stomachs full. This vitamin is made up of long-chain amino acids, which are regarded to be the building blocks of muscle. Our body needs this vitamin for healthy growth as well as for the production of enough amounts of enzymes, hormones, and other vital body components without which you may be susceptible to a number of illnesses. According to a survey done by a fitness business, women in India consume 13% less protein than males. This increases Indian women’s chance of developing illnesses like osteoporosis. Women should look for protein advantages to help them manage such problems.
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Women’s Health Issues Caused by Protein Deficiency
Here are some of the main problems that women have when their protein intake is insufficient. Read on to find out how various protein advantages can help with certain medical conditions.
1. Weight Loss Challenges
Low-carb, high-protein diets are well-liked for a reason. If you don’t consume enough protein in your diet, cutting out sweets and processed foods won’t help you lose weight. Your body will simply break down the necessary nutrients from locations with areas with a strong muscle tone to make up for the shortage.
Additionally, your metabolism slows down beyond the age of 30, which makes losing weight more difficult. According to several findings, protein helps women lose weight more rapidly and efficiently.
2. Bruised Feet
Albumin and globulin in particular, which are proteins, regulate fluid balance. Lack of protein can result in fluid accumulating between cell gaps, which may lead to more fluid in the ankles and feet. Edoema, often known as the swollen feeling in your feet, is incredibly uncomfortable and a sign that your body needs more protein.
3. Unusually Long Menstrual Cycle
One of the most frequent causes of irregular periods and infertility is the condition known as polycystic ovarian syndrome (PCOS). Obesity and pre-diabetes or diabetes are two major risk factors for PCOS; in fact, 50–70% of all women with PCOS have insulin resistance. Women with this disease benefit from the greatest protein.
4. Muscle Mass Loss
Since it promotes and supplements physiological tissue repair and maintenance, protein is the most crucial nutrient for women to increase their physical strength. Since your muscles are mostly composed of protein, you will start to lose muscle mass if your body isn’t getting enough of it.
In fact, one of the early signs of a protein shortage is muscle loss. Your body will start to breakdown these tissues if you don’t receive enough protein to make up for the deficiency. As a result, muscle mass is lost.
5. Issues with the Skin, Hair, and Nails
The skin, hair, and nails are all made of proteins. Dry skin and redness, which are both mostly protein-based conditions, might result from a protein deficit. In certain cases, it can also lead to skin depigmentation. Brittle nails, drab hair colour, hair loss, and thinning hair are further effects of protein deficiency. Nutritional deficits and stress both contribute to hair loss.
Sources to Meet Women’s Protein Needs
While consuming 50 g or more of protein per day may seem challenging, there are several easy ways to ensure that your meals and snacks are a good source of protein. Below is a list of a few of them:
- To your salad, add sources of protein such shredded chicken and chickpeas.
- Sprinkle a few tablespoons of chopped almonds over yoghurt, cottage cheese, salads, or cereal to increase your protein intake while also enhancing flavour and texture.
- You may increase your daily protein intake by 7 grammes if you spread 2 tablespoons of peanut butter on fruit slices.
- Berries or diced fruit go perfectly with the tartness of Greek yoghurt. In dips, sauces, and other recipes, it can also replace sour cream.
- For a snack, top a piece of fruit with a handful of almonds, or top banana or apple slices with almond butter. Of all tree nuts, almonds offer the greatest levels of protein and fibre.
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