As women age, their nutritional needs evolve. One of the most important nutrients to prioritise after your 40s as a woman is protein, which plays a key role in maintaining muscle mass, supporting bone health, and boosting metabolism. Women over 40, in particular, can benefit from protein-rich foods to counteract the natural decline in muscle mass and hormonal changes.
In an exclusive interaction with the editorial team of Onlymyhealth, Varsha Sharma, Senior Dietician, Sharda Hospital - Noida, shared a guide to some of the best sources of protein tailored to the needs of women. Here’s what you need to know but let us first understand why protein intake matters more after the 40s.
Why Protein Matters More After 40
After the age of 40, women experience hormonal shifts that can lead to decreased muscle mass and bone density. Protein helps to:
- Preserve muscle mass
- Support bone health
- Aid in weight management
Expert Varsha recommended that women over 40 aim for 1.0-1.5 grams of protein per kilogram of body weight daily, depending on their activity levels and overall health.
Also Read: Unlock 10x Protein With Lentils: Nutritionist's Tips to Elevate Your Desi Foods
Top Protein Sources For Women Over 40
Here are some expert-approved nutrient-rich options to include in your diet:
1. Lean Meats and Poultry
Chicken and turkey are low in fat and high in protein, these are versatile staples. Additionally, look for grass-fed options like beef, which also provide essential iron and B vitamins.
2. Fish and Seafood
Salmon is packed with protein and omega-3 fatty acids, which support heart and brain health. While tuna and cod are great for adding variety and low in calories.
3. Eggs
Eggs again are a complete protein source containing all nine essential amino acids. They’re also rich in vitamins like B12 and choline, crucial for brain health.
4. Plant-Based Proteins
Legumes like lentils, chickpeas, and black beans are excellent plant-based protein sources, providing fibre as an added benefit. Then tofu and tempeh are soy-based options that are versatile and packed with protein and isoflavones, which may support hormonal balance.
5. Nuts and Seeds
Almonds and walnuts are rich in healthy fats and protein. Chia seeds and flaxseeds are excellent options for smoothies or oatmeal, while also providing omega-3s along with protein.
Bottomline
Focusing on protein-rich foods is a smart and sustainable way for women over 40 to enhance their health and well-being. By incorporating a variety of protein sources into your diet, you can support your body’s changing needs, maintain strength, and enjoy an active, vibrant life.