There are no miracles or shortcuts when it comes to healthy eating. Fad diets, supplements, meal replacers, superfoods, and metabolism boosters all come and go.
At the end of the day, regardless of your fitness, wellness, or beauty goals, nothing can replace cooking for yourself with whole ingredients for the recommended daily doses of vitamins and nutrients.
A few weeks ago, I highlighted calcium. In this issue, let’s explore the power of protein.
Protein is an important molecule for the human body. It helps repair tissues and muscles, maintains metabolic functions, supports the immune system, and helps stave off feelings of fatigue and hunger. Plus, protein acts as a macronutrient that contributes to healthy hair, skin, and nails.
Of course, not all sources of protein are created equal. Animal sources like chicken, beef, fish, eggs, and dairy contain essential amino acids, while plant sources do not. However, combining various plant proteins will help ensure your body gets the beauty-boosting and health requirements it needs while also getting additional vitamins and nutrients.
Here are some tricks and tips to promote healthy protein in your daily diet.
Protein-rich breakfasts, containing upwards of 35 grams (g) of protein, help suppress your hunger hormones and keep your gut in balance to aid in weight loss. And nothing says breakfast quite like eggs, which are one of the highest quality proteins. An omelet with veggies mixed in gives you the protein and vitamins to start your day.
No time to turn on the stove? Then skip the eggs (or have a pre-hard-boiled one) and toast up some sourdough topped with cottage cheese (which is having a trendy moment), sprinkled with flax seeds and pistachios. Add a scoop of protein coffee powder into your regular cup of joe, and you may be able to get up to the halfway mark on your recommended daily protein dose.
Given that protein is one of the building blocks of skin tissue, while also supporting the production of collagen, it’s no surprise that an adequate intake is essential for plump, healthy skin. Consider a salad made with broccoli, chickpeas, and a yogurt-based dressing for lunch. Or a lentil salad with cheese, asparagus, and tomatoes, sprinkled with nutritional yeast for added flavor and tons of protein. Like cottage cheese, nutritional yeast is having a moment. I’ve seen it pop up as a flavor substitute in many recipe reels on Instagram. While I’ve not incorporated it into my cooking just yet, I do like that, depending on the brand, it can also give you a “cheesy” seasoning without the dairy. The lack of dairy can be a big barrier to flavor, which I know can be a struggle for lactose-intolerant folks. Full disclosure, dairy is a big part of my home cooking, looking at you Boursin cheese wheels.
Dinner is usually the most protein-heavy meal of the day.
Of course, just because you’re packing in the protein at supper time, it doesn’t mean you have to pack on the pounds with meat-heavy meals.
Fish is a great source of necessary protein and is a lighter option, especially in the warmer months, than chicken, beef, or pork. An evening meal of white fish cooked with lemon, garlic, and herbs with a veggie side will help nourish your hair from the inside out.
Protein supplies the body with amino acids it requires to make keratin. You’ve likely seen keratin hair treatments on the services menu of your local salon. Boost your body’s natural keratin production by consuming an adequate amount of protein and save some of your beauty budget by skipping the hair treatment.
Of course, there are other means besides food to source protein.
There are whole companies based on protein supplements. Brands like Ka’Chava and Perelel offer drink powders to provide plant-based proteins, as well as a host of additional nutrients to support gut health and boost the appearance of hair, skin, and nails.
As mentioned above, there are also protein coffees, like Everyday Dose and Happy Viking, in place of your standard cup of joe. I have tried Everyday Dose and Rapidfire’s Protein coffee as an addition to my regular cup of coffee, not so much in place of it.
There’s nothing inherently bad about supplements, as they can make up for the recommended daily dose that your diet lacks. However, I find using whole foods for vitamins and nutrients more satisfying. And speaking of daily dose, how much protein should one consume? You may be wondering. Well, I’ve seen stats like 25-30g per meal per day, as well as 7g per every 20 lbs. of your weight. If you’re trying to build muscle, that amount goes up to 1g per pound of body weight. So, it depends on your body type, fitness routine, and general lifestyle.
Overall, eating enough dietary protein in the day to meet one’s unique requirements is a holistic approach to support hair, nail, and skin health, as well as weight and energy levels. I prefer plant-based proteins as they offer additional nutrients and keep the cholesterol levels in heart-healthy ranges. But there is something to be said for a bacon and egg breakfast sandwich and a dark roast to start your day. So, in whatever ways you access protein, have at it!
