As per a recent report, India's protein consumption is much lower than the 48gm per day recommended by the Indian Council of Medical Research. Experts have often talked about how most Indian diets overlook the significance of protein. Protein is essential for muscle repair, immune function, and overall health. Women have different protein requirements compared to men due to factors like body composition, hormonal fluctuations, and life stages.
On average, women need about 46 grams of protein per day, while men require around 56 grams. However, this can vary based on activity level, age, and specific health goals. For instance, women who are pregnant or breastfeeding need additional protein to support fetal development or milk production. Active women, especially those engaging in strength training or endurance sports, may also require more protein to help with muscle recovery and growth.
Dr Monal Velangi is a senior dietician at Dept of Nutrition and Dietetics, K J Somaiya Medical College, Hospital and Research Centre and shares, "In women, proteins are essential for growth and maintenance, immunity, hormonal health, bone health, reproductive health, hair, skin and nail health and provide anti-ageing benefits and are crucial for overall well-being."
Furthermore, older women might need increased protein intake to prevent muscle loss as they age. Women should focus on consuming high-quality protein sources like legumes, lean meats, dairy, or plant-based proteins to meet their needs. Tailoring protein intake based on life stages and activity levels can optimize overall health and well-being.
Best sources of vegetarian protein for women
According to Dr Velangi, "Vegetarian sources include pulses (lentils, dals, chickpeas etc,), nuts (Almonds, walnuts etc.) and seeds, milk and milk products (cowmilk, buttermilk, paneer, low-fat milk, skimmed milk, organic milk) are healthier choices."
"Some more options are pea protein, almond protein, and soya products (tofu, kefir, etc.) in limited amounts. To improve the protein quality of vegetarian protein foods, they are clubbed with cereals, for example, Khichadi. Fermented foods such as idlis, and dosa, this complementary protein as cereal pulse combination would be more effective in protein profile as cereals are rich in methionine and cysteine and deficient in lysine, while pulses are rich in lysine but lack methionine and cysteine, hence a 2:1 cereal pulse combination would supplement each other and provide a better protein quality and hence aids in growth and maintenance," adds Dr velangi.
Some overlooked sources of vegetarian protein include seaweeds and algae can also provide protein as vegan choices.
Did you know some protein sources have a higher biological value? The biological value of a protein is a measure of how well the body can absorb and utilize the protein’s amino acids. Animal-based proteins, such as eggs, whey, and dairy, typically have higher BV because they contain all nine essential amino acids in proportions that closely match human needs.
"Yoghurt, curd, chaas, cow milk, and cottage cheese fall under first-class proteins and have high biological value. Lentils, dals and beans are low in fat and they are rich in protein and fibre, and support muscle
repair and digestion. They're also a great source of iron, which is crucial for women, especially during menstruation, and to prevent anaemia," Dr Velangi broke down.
Dr Velangi also shared the protein content of some popular ingredients which are often made part of contemporary breakfasts. "Chia seeds contain about 3 g protein in 1 tbsp and omega 3 fatty acids and are
helpful for reproductive function. Quinoa has good protein content amongst cereals about 8 g protein per cup. It’s also high in magnesium, which supports bone health, an important factor for women as they age," shared the expert.
Soy is one ingredient which often confuses modern health enthusiasts. While soy is an excellent plant-based protein rich in essential amino acids, its phytoestrogen content has raised questions about potential hormone disruption, particularly for those at risk of breast cancer. However, research has shown that moderate soy consumption is generally safe and may even offer health benefits like reducing cholesterol.
"Tempeh and tofu are packed with protein and contain isoflavones, which can mimic estrogen and potentially reduce menopausal symptoms. It also supports bone health due to its calcium content. Excess soya products may have negative effects, hence to be consumed in moderation," Dr Velangi confirms.