Food & nutrition play a vital role in building a healthy immune system and the most nourishing meals consist of whole grains, vegetables & fruits
Somehow, winter reminds us of weight gain. It makes us lose sight of eating healthy. The fat-rich food, and wholesome calorie-laden foods consumption to keep us warm throughout the season invariably add extra inches to the belly. Protein, in such cases, is a better go-to option than other macronutrients like carbohydrates and fats. It is especially beneficial for men who are into bodybuilding and gyming. It is especially beneficial for men and helps in building the body they want. So how can men include protein in their diet during winters? Men can blend whey and soy protein in your daily diet to activate muscle protein synthesis while supporting strength. The goodness of amino acids, paired with vitamins and minerals, helps release energy, reduce the signs of fatigue and tiredness, and bridge the nutritional gaps in your diet. To summarize, the dynamic nutrient is an all-rounder, and there is barely anything vis-a-vis health that it can’t do. No wonder proteids are called the building blocks of life. Coming back to the many benefits of protein, it is essential to incorporate it into your daily diet and distribute it evenly across the day.
How does protein work for men's immune system?
- Protein works in dual ways for men. Not only it helps reduce hunger pangs but also vital for building and maintaining muscle. It fortifies bones, improves brain function, supports the immune system, repairs cells, makes the new ones, and can even do curbside pick up if you’re strapped for time. Men have more muscle mass because of their larger size. This suggests that the average males require more protein every day than the average lady. A higher protein intake can help build muscle and strength—meanwhile, when losing body fat one might also need to increase their protein intake, as it helps prevent the muscle loss that usually occurs when dieting.
- Our immune system is distinctively divided into the innate immune system and adaptive immune system, our body’s defence lines, respectively. The components comprising the immune system interact within themselves and work together to protect our body from all kinds of antigens and pathogens. However, despite being highly efficient in fighting diseases, we cannot expect our immune system to be perfect through and through. More often than not, there would be that one germ that manages to get past every barrier and get us sick.
Here are some foods to get ample protein in your system by Harinarayan Sharma, Food Technologist at Gaia
High Protein supplements – Every Day Protein and Whey Protein
If you specifically need a protein for a workout or athletic purposes, then whey is the way to go as it weighs higher in synthesizing protein for muscle. Whey protein is power-packed with high-quality protein. Loaded with essential amino acids, the advanced formulas available in the market accelerate post-workout muscle recovery. It lends muscle strength, enhances muscle-building, is considered the richest source of Branched Chain Amino Acids, and helps build stamina and endurance. All these pros make it ideal for bodybuilders, athletes, fitness enthusiasts, or just anyone looking for increasing protein intake in a digestible and absorbable manner. It is also useful in preventing age-related muscle loss.
Trail mixes can be defined as the combination of seeds, nuts, and dry fruits. An absolute essential if you seek active nutrition, trail mixes are loaded with proteins, vitamins, minerals, fibre, and good fats. They can be a healthy snack before you hit the gym or to control your between-the-meal cravings. They are tasty and give you strength and stamina for vigorous activities. Besides, proper nutrition keeps your life up and energy primed to take on just any task, be it walking, cycling, running, or hiking. When we wake up in the daylight, our metabolism works slowly, which means we tend to have less mental and physical energy. Hence, trail mix acts as the best source of life and a power booster for our body.
With 6 grams of fibre and 8 grams of protein per cup (185 grams), quinoa is an excellent plant-based protein source for vegans or vegetarians and makes one feel fuller for longer. The only grain is a complete protein, which means it has all the nine essential amino acids and is high on protein content than most plant foods. Fibre-rich food influences hunger hormones like ghrelin to slow down the stomach's emptying process and increase digestion time. Quinoa is a herbaceous plant (grown as a crop) for its edible seeds; the seeds are rich in dietary fibre, protein, nutritional minerals and B vitamins in amounts greater than in many grains.
Good vegetable high protein source, peas are high in fibre, low on fat, and no cholesterol. Researches show that pea protein powder can help build muscles when coupled with resistance training. Eating protein increases certain hormones in the body that ultimately reduces appetite, and hence, the calorie intake throughout the day. The pea is the seed of the pod fruit Pisum sativum. Each pod contains several peas, which can be yellow or green. Botanically, pea pods are fruit, since they develop from a flower's ovary and have seeds.
Soups, especially homemade chicken soup, are excellent sources of high protein. The amino acids present in it are great for the growth of muscles and other tissues and facilitate ligaments' repair. It can be an exceptional addition to your daily diet in winters as it also warms up the body to brave the cold winds. Chicken soup is an ideal choice, whatever your fitness goals. Instant mixes and ready-to-eat variants available in the market are high on sodium and other preservatives.
Eggs are probably the first thing that strikes our mind when we talk of high protein. Eggs aid in weight loss as they are incredibly filling. One big egg contains about 6 grams of protein needs. So if you happen to be an eggetarian or a fitness enthusiast, eggs can keep you going without packing on the calories. Remember that poultry, seafood, raw meat and eggs can spread germs. Keep them away from freshly cooked food.
Also read: Is It Safe To Take Magnesium When Pregnant?
Include antioxidants in meals
Foods that contain antioxidants and anti-inflammatory substances should be included in diets. Vegetables and fruits such as apples, limes/lemons, potatoes, and oranges have vitamin C that enhances iron absorption. Men should also be given turmeric milk and some carom. (Ajwain) water to induce stronger immunity in them.
Spirulina consists of 60% protein. It is truly a superfood and a richer source of protein than most vegetables. It is one of the supplements that doesn't have any notable side effects. Spirulina is used as a whole dietary supplement/food that both animals and humans consume.
Also Read: Tofu or Paneer: Know which one is healthier
Healthy Protein Snacks
Offering snacks that are both delicious and healthy such as, apple slices, carrots, non-sugary cereals, bananas, popcorn, and grapes curb evening hunger pangs and food cravings. It can be beneficial to keep these foods in an easily accessible place to get them hungry.
Men can note and add any of these high protein foods into their diet to gain an extra edge while sweating out in the gym. More so, as high protein helps build muscles without adding additional weight, they can help you get that sculpted or a lean body.
(With inputs from Rohit Shelatkar, Fitness & Nutrition Expert, VP at Vitabiotics Ltd)
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