Proteins The Most Essential Food For Women

proteins in food

Proteins The Most Essential Food For Women

Want to know about proteins in food?

Protein is the most important nutrient so far. It is present in each living of our body as they are the key builders of our muscles and tissues and they also induce the production hormones. The human goes through an immense change in various phases of life so when you get older, the protein intake should be adequate in order to make sure that the body functions properly.

Protein Definition

As we mentioned earlier, protein is macronutrient which plays an important role in the building, maintaining, and repairing of human muscles as tissues. Protein constitutes the major percentage of our cells, muscles, tissues, and organs. Proteins are made up from the chains of amino acids and they are considered to be the building blocks of proteins. The human body required 20 types of different amino acids. Out of these 20 amino acids, 9 amino acids are known as essential amino acids because they cannot be produced by the human body and must be consumed through different foods. Other 11 amino acids can be made by the body and are known as non-essential amino acids. The other 11 amino acids can be produced by the human body hence, they are called nonessential amino acids. 

The proteins that are the part of human body are always being broken down and replaced by the new ones and this is an on-going cycle. The human body is unable to store amino acids as it stores fats or carbohydrates so constant consumption of amino acids is required for the normal body functions. The amino acids that we consume through food are used to replace the older proteins in our body.

Why Does the Human Body Need Protein?

Protein plays many functions in the human body as it is a nutrient. Adequate consumption of protein is essential as it builds, repairs, and maintains the body muscles and tissues. All the structural part of the human body is all proteins such as skin, hair, nails, bones, and muscles. Other than these structural parts, a great number of hormones and enzymes that help in normal body functioning are made up of proteins. Proteins also act as a source of energy when carbohydrates or fats are not being consumed in the right proportion. Other than that, proteins are responsible for the generation of antibodies that will help fight diseases.

Protein Requirements for Older Adults

According to the recent study, 40% of adults over age 50 are not consuming enough protein from the food that they eat. This means that older people are protein-deficient which is not a good sign and can cause serious illness. As people age, their muscle tightness is reduced and this is because of the age factor. So, it is very important for older women to consume the right amount of proteins so that muscle mass can be taken care of.

Tips on incorporating protein in your daily routine

  • Start consuming lean meat and low-fat poultry twice or thrice a week. Other than that, consume fish as it is high in proteins as well as healthy fats
  • Avoid eating processed meat such as salami, sausages, and other deli meats
  • Eggs are a great source of proteins and are easy to carry if you hard boil them. Starting eating eggs in breakfast and have the protein demand fulfilled
  • If you are a cereal person, add a handful of nuts in your morning cereal or you can also munch on nuts. 30 gram is the recommended intake of nuts
  • Start adding beans and legumes to your daily soups as well as salads. They will not only provide a good texture to your food but also fulfill your protein demand

To further help our readers, we have added various foods that are rich in proteins. Not only these are rich in proteins but they are also easily available to everyone.

Protein Rich Foods


They are full of proteins and other than that; they are rich in vitamins, healthy fats, minerals, and antioxidants. 1 large egg has almost 6 grams of protein content in it.


Almonds are everyone’s favorite nut and it has other nutrients like vitamin E, fiber, magnesium, and manganese. 28 gram of almonds has 6 gram of protein content.

Other High-Protein Nuts

Pistachios and cashews are also rich in proteins and less number of calories so it is a win-win situation for you.

Chicken Breast

Chicken is the most common yet famous source of proteins. Chicken breast is not only rich in protein but it is also very delicious if it is cooked right. But make sure you eat the chicken breast without skin to make sure that you receive protein content.


Oats are considered to be the healthiest grains out there. The half cup of raw oats has almost 13 grams on proteins in it.

Cottage Cheese

Cottage cheese is full of proteins but very low in fats and calories so you can consume it even if you are on a diet. 226 grams of cottage cheese has almost 27 grams of protein content in it. 

Greek Yogurt

Greek yogurt is also known as strained yogurt and has a very thick consistency. It is delicious in taste and is rich in nutrients. Other than that, Greek yogurt has a creamy texture. 170 grams on Greek yogurt has 17 grams of protein content in it.


Milky is packed with nutrients but before consuming milk, make sure that you are free of lactose intolerance as it may cause allergy and other issues. If you enjoy drinking milk, it is an amazing source of protein. 1 cup of milk has 8 grams of protein content in it.

Hope now you know all about proteins in food.


After reading this article, you will be able to know the importance of protein consumption and the importance of protein consumption for older women especially. The older women need proteins to make sure that the normal body functions are not affected by their health and all the processes work as they are meant to be. This way, they will be able to enjoy their old age as much as they enjoyed their youth.

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