Proteins are essential nutrients for the human body. It's not just needed for your muscles & bones, it has a lot to do with your health. And if you are deficient in protein, it might take a toll on your health.
In proper words, protein can be termed as the building block of life. But do protein requirements change as you age? But before we discuss more it, let's first understand why protein is required for our health.
Here are the 6 reasons why you need to include protein in your diet:-
- Build's muscle mass and strength
Protein helps you maintain your muscle mass by lowering the risk of osteoporosis and degeneration of muscle mass.
- Promotes good bone density
If you take enough protein in your diet, you will be able to keep your bones strong and healthy, thereby avoiding osteoporosis.
- Controls Appetite
Protein lowers the level of ghrelin (hunger hormone) and boosts the levels of leptin (fullness hormone). If you are looking to battle the bulge, just add adequate proteins with complex carbs and fats to your diet.
- Boosts Metabolism
A good amount of protein boosts metabolism due to its thermic effect and it also makes you burn more calories around the clock, including during sleep.
- Weight loss
Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise.
Here's why older adults require more protein than younger adults
Protein is one of the fundamental nutrients that make up your body.
In fact, every cell in your body relies on protein to function- skin, hair, nails, muscle, bones, and internal organs. In general, your body starts to break down muscle mass and bone strength. Protein is also important for healing, building, and repairing cells and body tissue.
Aging is a process when a person sees deterioration in the body & is unable to maintain muscle mass, strength & bone health. If protein intake reduces, it makes the elderly more susceptible to osteoporosis and fractures. Thus a diet must supplement enough protein to preserve muscle strength.
Ideal Recommended Dietary Allowance (RDA) for protein
Protein requirements are based on various factors such as age, physical activity, weight, and metabolic stress. An average adult person needs 0.8 to 1gm of protein per Kg of body weights.
However, it is a good idea to consult an expert about the right quantity of protein and the kind of sources that are ideal for your body.