1. The role of protein in the body
Made up of chains of amino acids, proteins play a role in almost every process in the body, from building and repairing tissues to boosting metabolism and regulating many of the body’s biochemical reactions.
Protein not only supports muscles, it is essential for the health of bones, organs, tissues, skin and hair. It also plays an important role in satiety, stress, mood, detoxification, enzyme production, pH and fluid balance as well as hormonal and immune health.
If the body is not provided with enough protein, muscle loss will occur, causing muscles to atrophy or weaken. Protein deficiency will also lead to inhibition of antibody formation, reducing the ability to destroy harmful bacteria and viruses.
Because protein is indispensable to the function of every cell in the body, it is important to get enough of this nutrient through your daily diet.
Food sources rich in plant protein.
2. Eating more plant protein helps the aging process become healthier
There are many food sources of protein, including both animals and plants. But eating more plant protein may help with healthier aging.
According to a new study published in the American Journal of Clinical Nutrition, eating more plant-based protein may support healthy aging, improve mental health and other positive health outcomes. for women.
Just a 3% increase in plant-based protein intake was associated with a 38% increase in the likelihood of healthier aging for women in the study.
“The key point in the study was the amount of protein in the diet,” said study author Andres V. Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Diet, especially plant protein, in middle age plays an important role in promoting healthy aging and maintaining positive health status.”
For older adults, protein is an important nutrient that is linked to muscle health, physical mobility, and bone health. However, few studies have examined whether protein intake in midlife affects healthy aging, and if so, which types of protein have the greatest effect.
To learn more, researchers looked at data from 48,762 women participating in a long-term health study, all of whom were under 60 when data collection began in the 1980s. A table Food frequency questionnaires were used to determine the amount of total protein, animal protein, milk protein, and vegetable protein consumed by participants.
From there, researchers define “healthy aging” as having good mental health and not having serious chronic diseases (cancer, type 2 diabetes, cardiovascular disease and kidney failure… ) or impaired cognitive or physical function. The study results showed that 7.6% of participants met the criteria for “healthy aging”.
Higher protein intake is associated with better rates of healthy aging. Specifically, for every 3% increase in plant-based protein intake, participants’ chances of falling into the “healthy aging” group increased by 38%.
However, eating more plant-based protein does not mean completely giving up animal-based protein. The above study did not specifically look at animal-free diets but evaluated the association between total protein and animal and plant protein with healthy aging, and most participants consumed the results. fits both.
3. Some plant protein sources are good for health
Although plant protein is considered incomplete protein because it lacks one or more essential amino acids, these amino acids can be supplemented by combining plants together.
Plant-based proteins are a rich source of nutrients, fiber and antioxidants that can improve overall health. They are also low in fat, low in cholesterol, which is good for the heart and reduces the risk of stroke.
Beans, for example, are a good source of plant-based protein and are also high in soluble fiber, which is beneficial for heart and digestive health. Soybeans contain phytoestrogens and antioxidants that may protect bones and reduce the risk of certain types of cancer. Nuts are rich in healthy fats that are beneficial for heart health…
Soybeans are plant proteins that are good for women’s health.
To increase vegetable protein intake, nutritionists recommend that people:
- Eat more beans (chickpeas, lentils, black beans and soybeans).
- Increase your intake of whole grains (quinoa, brown rice and oats).
- Add seeds and nuts to your dishes (chia seeds, almonds, walnuts).
- Use protein-rich vegetables: spinach, broccoli.
- Drink plant milk: soy milk, almond milk.
Here are some good plant-based protein sources and their protein content per serving:
Green beans: Each cup of cooked green beans provides regarding 14.5 grams of protein.
Tofu: Half a cup of tofu provides regarding 10g of protein.
Lentils: Half a cup of cooked lentils provides regarding 9 grams of protein.
Quinoa: One cup of cooked quinoa contains regarding 8 grams of protein.
Chia seeds: Two tablespoons of chia seeds provide regarding 4g of protein.
Almonds: One-quarter cup of almonds provides nearly 7.5 grams of protein.
Spirulina: Two spoons of spirulina provide regarding 8g of protein.