Women should eat more vegetable protein to slow down the aging process.

1. The role of protein in the body

Made up of chains of amino acids, proteins play a role in almost every process in the body, from building and repairing tissues to boosting metabolism and regulating many of the body's biochemical reactions.

Protein not only supports muscles, it is essential for bone, organ, tissue, skin and hair health. It also plays an important role in satiety, stress, mood, detoxification, enzyme production, pH and fluid balance, and hormonal and immune health.

If the body does not get enough protein, muscle loss will occur, causing the muscles to atrophy or weaken. Lack of protein will also inhibit the formation of antibodies, reducing the ability to destroy harmful bacteria and viruses.

Because protein is essential for the function of every cell in the body, it is important to get enough of this nutrient through your daily diet.

2. Eating more plant protein helps the aging process to be healthier

There are many food sources of protein, including both animal and plant sources. But eating more plant protein may help promote healthier aging.

Eating more plant-based protein may support healthy aging, improve mood, and lead to other positive health outcomes for women, according to a new study published in the American Journal of Clinical Nutrition.

Just a 3% increase in plant protein intake was associated with a 38% increase in the likelihood of healthier aging for women in the study.

"The bottom line in the study is that dietary protein intake, especially plant protein intake in midlife, plays an important role in promoting healthy aging and maintaining a positive health status," said study author Andres V. Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

For older adults, protein is an important nutrient linked to muscle strength, physical performance, and bone health. However, few studies have looked at whether protein intake in midlife affects healthy aging, and if so, which types of protein have the greatest effect.

To learn more, researchers looked at data from 48,762 women participating in a long-term health study, all of whom were under 60 when data collection began in the 1980s. A food frequency questionnaire was used to determine the participants' total protein, animal protein, dairy protein, and plant protein intake.

The researchers then defined “healthy aging” as having good mental health and not having serious chronic diseases (cancer, type 2 diabetes, cardiovascular disease and kidney failure...) or decline in cognitive or physical function. The study results showed that 7.6% of participants met the criteria for “healthy aging”.

Higher protein intake was associated with better odds of healthy aging. Specifically, for every 3% increase in plant protein intake, participants' chances of falling into the "healthy aging" category increased by 38%.

However, eating more plant-based protein does not mean giving up animal protein completely. The study did not specifically look at animal-free diets, but rather assessed the association between total protein and animal and plant protein with healthy aging, and most participants consumed a combination of both.

3. Some healthy sources of plant protein

Although plant protein is considered incomplete protein because it lacks one or more essential amino acids, these amino acids can be supplemented by combining plants together.

Plant proteins are a rich source of nutrients, fiber, and antioxidants that can improve overall health. They are also low in fat, low in cholesterol, which is good for the heart and reduces the risk of stroke.

For example, beans are a great source of plant protein and are also high in soluble fiber, which is beneficial for heart and digestive health. Soybeans contain phytoestrogens and antioxidants that may protect bones and reduce the risk of certain cancers. Nuts are rich in healthy fats that are beneficial for heart health…

To increase plant protein intake, nutritionists recommend people:

Eat more beans (chickpeas, lentils, black beans, and soybeans). Increase your intake of whole grains (quinoa, brown rice, and oats). Add seeds and nuts to your meals (chia seeds, almonds, walnuts). Use protein-rich vegetables: spinach, broccoli. Drink plant-based milk: soy milk, almond milk.

Here are some good plant protein sources and their protein content per serving:

Green beans: Each cup of cooked green beans provides about 14.5 grams of protein. Tofu: Half a cup of tofu provides about 10 grams of protein. Lentils: Half a cup of cooked lentils provides about 9 grams of protein. Quinoa: One cup of cooked quinoa contains about 8 grams of protein. Chia seeds: Two tablespoons of chia seeds provide about 4 grams of protein. Almonds: One-quarter cup of almonds provides nearly 7.5 grams of protein. Spirulina: Two tablespoons of spirulina provide about 8 grams of protein.