Protein is the most important material for the development and growth of our cells and tissues. In addition, other elements cannot compensate for its deficiency due to the essential amino acids that make up proteins. That is why it is so important that our diet includes a sufficient amount of protein.
What is the importance of protein for the female body?
It is very important that the protein in sufficient quantities enters our body. Since it affects many functions, the state of organs and tissues.
The immune system
This substance supports the normal functioning of the defenses of our body, which protects against diseases and "fights" thanks to antibodies. The antibodies themselves are specific proteins that disinfect viral agents that enter the body.
Nervous system
Another important role for protein is that it is responsible for the normal functioning of the nervous system. Any schoolchild knows that it is activated when stimuli appear, after which the response acts in the form of an appropriate reaction. And the receptors that transmit signals are complex proteins.
Hair and skin health
Proteins keep hair healthy and protect it from damage. According to the latest research in this area, they are needed for both growth and beauty. That is why a variety of proteins are used in the production of shampoos and hair masks.
In addition, protein is responsible for maintaining the shape and strength of many tissues, including the epidermis. The same collagen is a fiber protein involved in the construction of cell membranes. It is he who is part of the fabrics that are constantly being updated. Not so long ago, scientists studied the condition of people who received severe sunburn. And they noticed that by adding more collagen to their diet, the skin regenerated faster.
Energy
Protein is very important if you want to be energetic, especially during dieting. If proteins do not enter the body in sufficient quantities (and, we recall, it is not stored), the body will begin to gradually "suck" the substances he needs from the muscles, dividing them into glucose and amino acids, which is not very well.
Bone health
Our body contains collagen, which supports cellular structure and bone health. It is needed not only by athletes, but also by people who do not go in for sports. Protein can help protect joints and bones from damage.
Collagen is effective in combating arthritis and other inflammatory conditions in the joints, according to the findings of the latest research.
How much protein do women need over 40
With age, our body begins to change. And these changes are mostly negative. They affect the metabolic rate, lowering it, and the loss of some functions of systems and organs. So, as the body ages, our need for a large amount of protein decreases. And this is important to consider, because too much protein is not good either.
So how much protein does our body need at this age? According to the conclusions of the expert from the Institute of Nutrition, women between the ages of 20 and 40 need to consume about 2.5 g of protein per 1 kg of weight. After 40 years, the amount of protein is reduced - a maximum of 75 g per day. At the same time, nutritionists emphasize that the amount of animal protein should be no more than 43 g, everything else - vegetable proteins.
Due to this ratio of proteins, the protein food entering the body will be absorbed by 100%. The fact is that there are no fats in plant food, which load the internal organs and systems, forcing them to work at full capacity.
Protein deficiency symptoms: what to look for
If there is not enough protein in the diet, it may show the following symptoms:
- Weak nails. The most common symptom by which a deficiency of this substance can be determined. The fact is that nails are mainly composed of creatine, and this is also a protein that is also present in the skin and hair.
- Lack of muscle mass. But also the deficiency is characterized by muscle pain, weakness.
- Weak and falling hair. This is due to the lack of keratin.
- Fluid retention in the body. Most often it manifests itself in the form of swelling in the legs and ankles.
- Low immunity. The defenses of our body need proteins, carbohydrates and fats. If any of these elements are not enough, immunity will decrease.
- Insomnia. Protein is required for daily, regular tasks, for example, it is responsible for the production of a number of hormones that affect sleep. And if the body does not receive the amount of protein it needs, this will negatively affect the quality of sleep.
High protein foods
In order to normalize your diet, it is very important to include foods high in protein.
- Animal protein Eat in eggs, cottage cheese, milk, cheese, chicken, turkey and young beef (up to two years old), liver, and fish.
- Necessary for the body vegetable protein found in beans, peas, quinoa, nuts, lentils, and broccoli.
And remember that after 40 years, at least a third should be vegetable proteins.
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