Nine Health Benefits of Eating More Protein

"The media love to tell stories about how too much protein will damage our health.

However, protein is the most important macronutrient, and it is critical for our overall health.

Unfortunately, many people do not consume an adequate amount, and this is particularly true for those who need it the most.

This article presents nine science-backed health benefits of consuming more protein.

One.
Protein is the Most Satiating Macronutrient

Key Point: Eating more protein helps us to feel fuller and less likely to experience food cravings.

Two.
Protein Helps To Build Muscle

Key Point: Increasing protein intake is helpful for building muscle.

Three.
Important For Healthy Hair and Skin

Key Point: An adequate protein intake is essential for optimal hair and skin.

Four.
Amino Acids Play a Significant Role In Immune Response

Key Point: A sufficient intake of dietary protein is important for optimal immune function.

Five.
Higher Protein Intake Protects Bone and Muscle Mass In the Elderly

Key Point: Higher protein diets have some important advantages for the elderly.

Six.
Eating More Protein Can Support Weight Loss

Key Point: The data is comprehensive; higher protein diets are beneficial for losing weight.

Seven.
Greater Protein Intake Can Improve Body Composition

Key Point: Protein is advantageous for improving body composition.

Eight.
Protein-Rich Foods Are Nutrient Dense

Key Point: Protein-rich foods are often nutrient-dense.

Nine.
Protein Boosts Metabolism

Key Point: Protein has thermogenic advantages over other macronutrients.

Final Thoughts
As shown in this article, dietary protein can have many health benefits.

The amount of protein we all need will vary depending on personal circumstances, activity levels, age, and other such factors.
However, increasing protein at the expense of processed carbohydrates and isolated fats can improve the nutrient-density of the average diet."

The above has been taken from an article on Nutrtion Advance site, lots more to read here
https://www.nutritionadvance.com/protein-health-benefits/

All the best Jan

For the ageing is very important to avoid loosing too much muscle and getting fragile.

"For the ageing is very important to avoid loosing too much muscle and getting fragile."

Yes it is, and turning to Michael Joseph (Nutrition Advance) again, he has another interesting article


"Protein Requirements and Age

For starters, it’s critical for elder adults to emphasize more protein-rich foods.

It’s important to realize that as we age, our protein needs increase progressively.

The most compelling evidence for this is that aging results in gradual loss of skeletal muscle.

Typically muscle mass declines to less than 25% by the age of 75-80 compared to standing at around 50% in our prime years.

Indeed, this is quite shocking and more than a little scary.

Luckily, though, we can minimize these losses in muscle mass and retain our lean muscle by adopting a few principles:

Regular resistance training and lifting heavy weights
Adding more protein-rich foods into our diet
Sleeping well
Staying as active as possible

How Much Protein Do Elderly People Need?"

Much more to read here
https://www.nutritionadvance.com/how-much-protein-per-day/

All the best Jan

But . . .but . . .but . . .ANIMALS!!! (splutter)

Ted Naiman has tweeted some good stuff on the subject of protein too. I think it was he who pointed out that people in hospitals and nursing homes, especially the elderly, are fed a high carb low fat low protein mostly vegetarian diet just when they need the exact opposite.

Protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body.
For this reason, you should eat high-quality protein …


Not my words but Kris Gunnars BSc ...


A very good article from him (sorry more reading!)


20 Delicious High-Protein Foods to Eat

Protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body.
For this reason, you should eat high-quality protein at every meal.

Studies show that this improves health in various ways, such as helping you lose weight and belly fat, while increasing your muscle mass and strength.
A diet high in protein also lowers blood pressure, fights diabetes and more.

The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe that we need much more than that in order to function optimally.

Here is a list of 20 delicious foods that are high in protein.

much more to read here
https://www.healthline.com/nutrition/20-delicious-high-protein-foods

All the best Jan

You'd almost think we were made of meat. Oh wait . . .

Protein must have damaged our Hunter gatherer ancestors then.
What did they eat in the winter when there were few vegetables available?
Meat and fish I suppose; there wouldn't have been much else available, until they learned how to store food items.

Potatoes have only been available here for less than 400 years, so to me they aren't really a natural food in these 'ere parts! Although I have to admit, in my younger days I ate enough of them, and I really miss my Jersey Royals!

That's the extent of my scientific studies.

John