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Importance Of Protein In A Woman’s Diet

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

All of us strive to include more foods rich in protein in our diet. However, a huge section of the population doesn’t know how much they should be getting and how to go about getting the requisite amount! Technically, your body needs 0.8 grams of protein for every kilogram weight. So, if you weigh 50 kilograms, you need 0.8 multiplied by 50, which is 40 grams of protein.

Foods rich in protein facilitate good weight loss by revving up your metabolic rate and cutting back the hunger pangs. Protein helps build lean muscle and makes you stronger. There are plenty of wholesome and delicious ways to sneak in protein into your daily meals, making for a healthy diet for women. Next time you go grocery-shopping, don't get besieged! Gather these protein-packed foods and you’re golden!

Women and protein

All women require protein, no matter what phase of life you’re in. To enhance your overall health and to look and feel wonderful, you need to make protein your best friend!

• The chief benefit of protein is that it helps build lean muscle, making you look toned, contoured and fit. Without protein, you can’t build and maintain lean muscle mass.

• Protein fires up your metabolic rate and helps you burn all the unwanted fat.

• Adequate protein means increased strength to do all the things that you love to do – working out at the gym, roughhousing with your kids, rocking your Pilates class, or hiking! What’s more, you’ll need your muscles to stay strong and healthy as you age.

• Protein is exceedingly vital for gorgeous hair, radiant skin, and healthy nails.

• Given that protein takes longer to digest than the other macronutrients, you feel fuller for longer periods of time and this ensures that you don’t end up hungry soon after a meal.

• Statistics show that women are more prone to fractures. Bone health is beyond doubt a huge worry that most women face. Now, when most people think of bone health, they think of calcium; however, what you need to understand is that protein constitutes half of your bone volume! So, you need to amp up on good quality protein for strong bones, and let there be a wholesome healthy diet for women.

• The menopausal and post-menopausal years are rather hard for most women to maintain muscle tone. And, when you lose muscle, you lose mobility, thus becoming inactive, and eventually piling on unwanted weight. If you aren’t in that phase of your life yet, it’s still imperative for you to understand the health woes that you could face in the future. Developing good habits now will go a long way. So, a wholesome healthy diet for women, which integrates ample amounts of protein, is very pivotal to good health.

3 Excellent protein sources

Chilli Benefits

We’ve rounded up 3 super foods which give you a fantastic protein payout.

• Lentils: 1 cup of cooked dal gives you a whopping 18 grams protein. The protein along with the high fibre content make dals satiating, heart-happy and fat loss friendly. Clinical trials reveal that those who consumed 1 bowl of dal daily lost considerable weight and saw an improved cholesterol profile. Lentils are foods rich in protein, vitamins and minerals - that benefit your muscles and brain as well. Have a bowl of dal with every meal, simmer them into a soup or take your kebabs to the next level by adding lentils to them.

• Eggs: 1 egg provides 7 grams of protein. The egg is practically the easiest and most versatile way to step up your protein game. Providing you with large amounts of the muscle-builder, eggs are packed with amino acids and antioxidants. Begin your day with a boiled egg, a scramble or an omelette!

• Peas: 1 cup of boiled peas provides 8.5 grams of protein, along with 90% of the vitamin C that’s required per day. Go right ahead, have matar paratha, matar paneer, add peas to your pastas and salads; and boost your muscle-building power!

3 Protein-loaded snacks for in-between meals!

Chawli Nutrition

Incorporating high protein snacks to your everyday diet is an effortless way to meet your daily proportion of protein. Protein eaten in-between meals, helps diminish hunger, keeps you fuller for longer, puts a stop to overeating at lunches and dinners, and helps sustain weight loss.

• Dahi: Yogurt is one food that has a significantly high protein count. The protein overload helps pack on muscles as well as torch calories. Having oodles of protein and negligible additives, it is the perfect choice for a snack. 1 bowl of dahi provides 10 grams of protein. Always opt for plain yogurt and add in fresh fruit or honey for sweetness.

• Peanut butter on whole wheat toast: Peanuts are a protein dense food. Smear 2 spoons of the peanut butter onto two whole wheat slices and get out of that afternoon slump with delicious whole grains and about 10 grams of protein. Add a hint of cinnamon for a truly inspiring flavour!

• Almonds: Almonds are the perfect source of protein as well as healthy fats; a fistful gives you 6 grams of protein. Importantly, they proffer the choicest nutrients whilst keeping portions in check. They are the ideal mid-morning snack providing you with a burst of protein along with vitamin E, copper, and magnesium.

An important thing to remember is that you don’t have to make drastic changes to your diet to increase the amount of protein you consume. Protein rich food such as dals, beans and dahi are an integral part of our Indian cuisines, and can be considered as healthy diet for women. Next time you go grocery shopping, pick healthy, unpolished and organic variants of your favourite pulses from the Tata Sampann range to include more protein in your diet.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

 

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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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