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Proteins are essential macronutrients made from amino acids, which form the building blocks of the body. They play an important role in maintaining and repairing tissues, supporting immune function, producing hormones and enzymes, and preserving muscle.
From muscles to metabolism:
In an interview with HT Lifestyle, Amreen Shaikh, lead dietitian at Fortis Hospital, Mulund, shared, “With age, many changes occur in one’s body which increases the need for protein. Ensuring adequate protein intake helps promote good health and quality of life in older adults. As the human body ages, problems such as sarcopenia or muscle loss occur as muscle naturally declines with age, leading to weakness, frailty and can lead to a higher risk of falls and fractures. Helps prevent this.
He said, “Protein helps maintain bone density, which reduces the risk of osteoporosis and fractures. It aids in the repair of tissues including skin, bones and organs. Protein is essential for the production of antibodies and other immune system components that help fight infection. Elderly people are at higher risk of infections, injuries, surgeries and diseases. Protein supports better recovery by aiding tissue repair and immune function.
Highlighting that protein is important for the production of hormones and enzymes that regulate bodily functions, Amreen Sheikh elaborated, “Protein helps the elderly maintain a healthy weight by increasing satiety and supporting lean muscle mass. Can, which helps in increasing metabolism. Protein deficiency can slow down the healing process of wounds and injuries. Low protein intake compromises immune function, making elderly people vulnerable to infections.
Protein-rich foods are also sources of other essential nutrients like iron, zinc and B vitamins, which are important for overall health, thus low protein intake will lead to deficiencies in other nutrients. Amreen Shaikh revealed, “The recommended daily protein intake for elderly individuals varies depending on individual factors such as age, gender, activity level and overall health, co-morbidities. However, as a general recommendation, older adults are advised to consume 0.8 to 1 gram of protein per kilogram of body weight per day along with a balanced diet for a healthy life.
Increase strength with protein:
To increase your regular protein intake, you need to include protein-rich foods in every meal throughout the day. Amreen Shaikh suggests, “A balanced diet by including foods like thin pieces of chicken, which are excellent sources of high-quality protein, fish and other seafood that are rich in protein and healthy omega-3 fatty acids, eggs, etc. Might help in making it. These can be included in various meals, such as breakfast, snack or salad. For vegetarians, milk, cottage cheese, curd and cheese are excellent sources of protein and calcium. Greek yogurt is especially high in protein. All types of pulses and beans, tofu and quinoa provide good protein for vegetarians and vegans.
She further recommends, “Nuts and seeds like almonds, walnuts, chia seeds and flaxseeds contain protein and healthy fats that can be added to meals and snacks. Protein supplements can also be included in the daily diet if protein requirements are not met, protein shakes or powders can be a convenient alternative, especially when appetite is low. Foods that are rich in additional protein, such as certain cereals, milk, or nutrition bars, can also be consumed. Indian diet is usually rich in carbs and fats and proteins are ignored, this leads to many health problems as the body ages and requires more fuel to fight diseases. A healthy balanced diet that includes all the essential nutrients and adequate calories is very important. Be mindful of what you put on your plate because it has the power to determine how healthy your future will be.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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