Proteins are macronutrients (biopolymeric structures) containing amino acids, that are very critical for the effective functioning of our body. Collagen, insulin, and anticorps are a few examples of proteins. They are imperative for the structure, smooth functioning, and regulation of our body tissues and organs i.e. maintenance of cell structures, hair, bones, and connective tissue; antibodies for smooth functioning of the immune system; to build muscle mass and strength; to energize us. One gram of protein gives us four calories of energy. Though our bodies produce some amino acids, there are still some amino acids that need to be derived from our food. Examples of amino acids: are leucine, methionine, and tryptophan.   

Protein diets are often associated with heavy-duty workouts or intense exercise. Athletes and fitness enthusiasts consume a lot of protein to build up their body muscles to get that toned and fit body.

The constitution of men and women differ so also do their nutritional requirements. The protein requirements of women are co-related with their age, reproductive status, and other allied factors. You can consult a nutritionist/dietician to evaluate the protein, as required by you, along with other essential nutrients.

Benefits of proteins to women

Women go through labor pains, childbirth, menopause, and many hormonal changes, which can be draining, and therefore they need to focus on their health. Protein, being a muscle builder, is greatly preferred and consumed by athletes, body builders, wrestlers, and fitness enthusiasts, for their muscle building properties. However, women too can reap the myriad benefits of consuming proteins, irrespective of whether they are hard-core fitness enthusiasts or not. Yes, you need not be a dumbbell-toting woman, to consume proteins!

• Energy: Proteins are a great source of energy. They keep our batteries charged and we feel more energetic and ready to take on the world.
• Hormones: Proteins are essential for our hormonal functions and support the neurotransmitters in our body. They help to maintain the hormonal balance of our body.
• Bones: Proteins are beneficial for regulating, maintaining, and strengthening our bones.
• Hair & nails: Proteins are beneficial for hair growth and nail health. They keep our hair and nails healthy and strong.
• Skin: Proteins are beneficial for maintaining our skin health and provide elasticity due to collagen production.
• Muscles: Proteins help to increase muscle strength and muscle mass. Some women have lesser mean muscle mass, as compared to men. Women, after menopause, are more prone to developing bone-related illnesses like osteoporosis. Therefore, proteins help to strengthen their muscles and reduce the risk of fractures, as the women age. In addition, they repair our muscles too!

• Metabolism: Proteins help keep us satiated thereby reducing our hunger pangs as a result, we do not over-eat, and thereby our metabolism is managed effectively.
• Pregnancy: Proteins are important for pregnant women, to take them through their pregnancy, and beyond. They aid in the development of the fetus, expansion of the uterus, and placental issues. Plant proteins are rich in folate, which prevents neural tube defects in the developing fetus and therefore a “must have” before and during pregnancy.  
• Maintains blood sugar: Proteins, combined with whole grains/complex carbohydrates (fruit /root vegetables) help to manage blood sugar levels better, as proteins take a longer time to get digested. This may help in preventing Type- II Diabetes or gestational Diabetes (during pregnancy).
• Weight loss: Proteins increase the rate at which our calories are burnt resulting in weight loss. The more muscle mass, the more calories to be burnt, even while we rest. So, this process is constantly in motion.
• Immunity: Proteins are important for boosting our immunity levels. They aid in the production of antibodies etc. as required for combatting infections and ailments.
• Recuperation: Proteins have an important part in aiding the recuperative process, be it recovery from a fever or mundane activities like jogging.

Proteins are essential for our overall health and well-being. Being a woman is no easy task! what with the mood swings during menstrual cycles/pregnancy/fatigue/perimenopause/ menopause, to cite a few. Any depreciation of our body tissues can be effectively repaired with proteins. We can say, that proteins are like Wonder Woman, capable of so many things!

Foods with proteins

These are some of the protein-rich foods, as required, full of nutritious value having vital vitamins and minerals.

Lean and unprocessed animal proteins are found in the following foods:

• Red meat, poultry, fish, eggs
• Dairy products, yogurt, cottage cheese

Plant-based proteins are found in the following foods:

• Nuts
• Seeds
• Whole Soy products like tofu, tempeh, edamame
• Legumes
• Beans and lentils
• Quinoa grains

Whey proteins are easier to digest and are found in protein powders, protein bars, and protein shakes. Casein proteins are animal based and form 80% of cow’s milk and the remaining 20% is whey protein.

Vegan proteins are as follows:

• Soy protein
• Pea protein
• Hemp protein
• Chia protein
• Brown rice protein
• Sunflower seed protein
• Pumpkin seed protein

Caution

• People with kidney related ailments should avoid too many proteins, as it may impair their health further.
• Consultation with your medical practitioner/nutritionist/dietician is of utmost importance, as they will evaluate your medical history and advise accordingly.
• Balance is the key here. A proper balanced diet of proteins, fats, and carbohydrates is the only thing required for a healthy you. So, all the women of the world, focus on your health, eat healthy, and stay healthy.

Ms Rupal Sonpal