Importance of Protein for Health
Jyotika’s Perspective on Protein
Tamil actor Jyotika emphasizes the significance of protein, particularly for women, stating that as one ages, protein becomes crucial for maintaining health. She suggests aiming for 1 gram of protein per kilogram of body weight and notes that the source of protein—be it non-vegetarian foods like chicken or vegetarian options like protein shakes—is a personal choice.
“Protein is required after an age.”
Expert Insights on Protein Needs
Dr. Amreen Sheikh, chief dietitian at KIMS Hospitals, explains that with age, the body naturally loses muscle mass and strength, a process known as age-related muscle loss, which can start in your 30s and accelerate post-50. This decline makes it vital to consume adequate protein, which supports muscle preservation, bone health, and immune function.
How Much Protein Do You Need?
The recommended protein intake varies based on factors like age, activity level, and health status. Generally, healthy adults should aim for about 0.8-1 gram of protein per kilogram of body weight daily, while older adults may need up to 1.0-1.2 grams, especially if they are active or recovering from illness.
Easy Ways to Boost Protein Intake
To incorporate more protein into an Indian diet, the following foods are suggested:
- Dals
- Beans
- Chana
- Paneer
- Curd
- Milk
- Soy products
- Eggs
- Fish
- Lean meats
Distribution of Protein
Instead of consuming a large amount of protein in one meal, spreading it throughout the day can be beneficial. Simple changes, such as adding curd to meals or including sprouts in snacks, can help increase overall protein intake.
Reminder: Always consult a health practitioner before starting any new dietary routine.
