Getting Enough Protein May Be the Key to Healthy Aging

By April 1, 2019 Health & Nutrition

As you age, protein plays an increasingly vital role in protecting your health. As an older person you need to understand how proteins really help you and how much of protein is ideally required and where can you get that from. The article below helps you with a good understanding of that. Team RetyrSmart

Getting Enough Protein May Be the Key to Healthy Aging

You already know that protein is pretty important, but did you know that it becomes even more vital as you age?

It helps you stay strong and active

The older you get, the more lean muscle mass your body loses. This is especially true if you don’t have a ton of protein in your diet. Over time, that can make exercise and even everyday activities like cleaning or carrying groceries feel like more of a challenge.

It protects against infection

as you get older, even run-of-the-mill infections like a cold or the flu can lead to serious complications. A protein-rich diet can support a healthy immune system, thanks to amino acids that aid the production of protective antibodies and white blood cells.

It makes recovering from injuries or surgery easier

Remember, protein is the building block of muscles, bone, skin, and other tissues. That means it plays a crucial role in wound healing — from minor scrapes to major surgery.

So, how much protein should you get?

Adults over 65 need 1 to 1.2 grams of protein per kilogram of body weight. (That’s 68 to 82 grams of protein for a 150-pound person.) Younger adults should aim for 0.8 grams per kilogram of body weight.

For the biggest benefits, spread your protein intake out across your meals and snacks, and aim for a mix of different sources. Here are a few ideas that can help you hit the mark:

Breakfast

Eggs are quick, easy to make, and inexpensive, Stulce says. And you’ll get 6 grams of protein in each one.

Morning snack

A nutritional shake like BOOST is easy to sip on the go — and delivers 10 grams of (pretty darn tasty) protein per serving.

Lunch

Make a sandwich, wrap, or salad with tuna fish. A 3-ounce serving packs 20 grams of protein.

Dinner

A hearty bowl of bean soup is simple but satisfying. You’ll get about 18 grams of protein from two cups of lentil or split pea.