After 35, metabolism often slows down, hormones may fluctuate, and the body's ability to recover after exercise isn't what it was in your 20s. Protein plays a crucial role in boosting overall health, supporting lean muscle growth, regulating hunger, and promoting bone health for women in this age group. Here are some foods to include in your regular diet.

Eggs

One egg contains about 6g of high-quality protein and all 9 essential amino acids needed for muscle function. Muscles are essential for movement, posture, and balance. They support the skeleton, facilitate physical activity, and protect internal organs. Muscles also help regulate body temperature by generating heat during movement. Individuals with strong muscles tend to have a better metabolism, increased blood circulation, and a reduced risk of injuries during exercise.

Egg yolks are also rich in vitamins like B12 and D, which support bone health and provide energy. Eggs can be prepared in various ways, including boiling, steaming, and frying. Healthy individuals can consume one egg daily without increasing cholesterol levels.

Greek Yogurt

Greek yogurt is rich in protein, calcium, and probiotics beneficial for gut health. It makes a great post-workout snack. You can mix it with fruit, flax seeds, or a spoonful of nut butter for a protein-packed breakfast.

Chicken Breast

A 100g serving of grilled chicken breast provides about 30g of protein with minimal fat, making it ideal for building muscle without adding excess calories. Chicken breast can be grilled, steamed, shredded for soups, or added to salads. Prioritizing fresh, traceable ingredients without preservatives is key for maintaining good health.

Beans

Those looking to reduce meat consumption and increase their intake of vegetables can opt for lentils, chickpeas, or black beans. These legumes are packed with protein, fiber, iron, and folate—essential nutrients for women over 35. The fiber in beans promotes gut health and helps stabilize blood sugar levels. They are versatile and can be easily incorporated into soups, stews, salads, or purees.

Nuts and Seeds

Almonds, chia seeds, hemp seeds, and peanut butter are excellent sources of protein, healthy fats, and essential minerals like magnesium and zinc, which contribute to muscle function. These can be enjoyed with yogurt, smoothies, toast, or oatmeal. These calorie-dense foods are particularly beneficial for those looking to gain muscle mass without resorting to restrictive diets.

Le Nguyen (*The Times of India*)