Le Formulaire Nutrition || Protein and Skin
We all know that protein is needed for the building and repairing of muscle in our bodies. It also plays a very important role in maintaining healthy skin. In this post, we will explore the relationship between protein intake and skin health, some practical tips on getting the right amount and a nourishing protein packed recipe can be found at the end of this post!
What is protein & why do we need it?
Protein is an essential nutrient for the repair and maintenance of all tissues and organs in the body, including the skin. It is the building block of skin, keratin in hair, nails, muscles, enzymes and hormones. Proteins are made up of individual amino acids (AA) that are strung together to form chains. These are broken down by our digestive system and absorbed by the body. There are a total of 20 amino acids, divided into ‘essential’ (need to be obtained from our diet) and ‘non-essential’ (can be made by our bodies from other AA).
Amino acids are the raw materials needed to make the structural proteins such as collagen and elastin, giving our skin strength and elasticity. We will dive into the research surrounding collagen and whether to supplement with this in the next article.
If we don’t get enough protein, it can affect the quality of our skin, nails and hair causing hair thinning and poor wound healing.
How much do we need?
Generally it is recommended that we need 0.75g of protein per kg of body weight daily. However, our requirements may vary considerably depending on our stage of life, sex, level of physical activity, along with other factors.
For example, older adults should consume 1.0-1.2 g/kg body weight. This is because in our 40’s, we start to lose ~1% of our muscle mass and 2-3% of our strength per year. Similarly, individuals doing moderate-high amounts of physical activity may need between 1.2-1.5g protein per day (1).
Most of us will have no issue meeting our daily protein requirements through our diet. It’s important to note that consuming more protein than required may not provide any additional benefits and can even have negative effects on health. These can include impacts on calcium balance putting individuals at risk of osteoporosis, and strain on kidney function in vulnerable people (2).
Where can we find it?
It’s important that we get our protein from a variety of different sources as each source is made up of a unique blend of amino acids.
It is well known that animal sources are good sources of ‘complete’ proteins, meaning they contain the nine essential amino acids needed for health that must be sourced from diet.
It is a common myth that vegetarians & vegans struggle to get enough protein from their diet. As long as your diet includes a wide variety of foods and you’re getting the calories needed to fuel your body, you should not have an issue getting those essential nine amino from a plant-based diet (3). In fact, vegetarian protein sources also have added benefits of being packed full of other nutrients like fibre & phytonutrients (see our previous nutrition article for more).
Protein Sources
Complete Proteins (all essential AA) - fish, poultry and other meats, eggs and dairy. To many people’s surprise the following plant-based sources also count as complete protein sources: quinoa, tofu & soya products, buckwheat and hempseed.
Incomplete (not all essential AA included) - nuts & seeds, lentils, wholegrains, legumes (beans and peas such as black beans and chickpeas).
Some of the best sources of protein for healthy skin include fish, eggs, nuts and seeds, legumes, and dairy products. By incorporating these protein sources into your diet, along with plenty of fruits, vegetables, and whole grains, you can ensure that you’re getting all the nutrients your body needs to thrive.
Practical Protein Tips
We should aim to spread our intake of protein evenly throughout the day rather than consuming most of our daily requirements in one meal.
Combining protein with carbohydrates, and/or a healthy fat, helps to slow down the release of energy keeping our energy levels stable, leaving us satiated for longer and less likely to overeat between/at mealtimes.
Most of us should aim to have 20g of protein per meal per day, again this will depend on a range of factors and some people may require more or less than this depending on the factors discussed above. It is always a good idea to get advice tailored to you as an individual to ensure your specific needs are understood.
This quick and easy meal is portable and protein-packed making it an ideal solution for your busy lifestyle. Sprinkling the blueberries into your morning adds a dose of anthocyanins (giving blueberries the dark blue hue) a potent phytochemical with antioxidant and anti-inflammatory potential as well as Vitamin C. It also helps you “eat your water” Le Formulaire way. The other important nutritional information this delivers includes an impressive 22g of protein and 7.2g of fibre, thereby setting you up to achieving your daily goals in a delicious way.
Protein Packed Overnight Oats
Ingredients:
30g Rolled Oats
100ml Milk (or plant-based alternative of choice, just make sure to choose one that’s fortified!)
2 Tbsp Greek Yoghurt
1 Tbsp Chia Seeds
Handful of Blueberries and Strawberries
1 Tbsp Peanut Butter
Method:
1. Mix together the oats, chia seeds, milk in an airtight container/ jar
2. You can either layer the yoghurt & fruit with the oat mix or simply mix it all together, it is equally delicious!
3. Leave in the fridge overnight
4. Top with some fruit, flaked almonds and peanut butter and enjoy
In the next article, we will look closer at some individual amino acids, focussing on collagen and its role in both our skin and overall health. For now, enjoy this protein filled breakfast recipe that will keep you feeling nourished and your skin glowing!
References:
(1). The Food Safety Authority of Ireland. (2021). Scientific Recommendations for Food-Based Dietary Guidelines for Older Adults in Ireland. ISBN: 978-1-910348-45-1
(2). Delimaris I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN nutrition, 2013, 126929. https://doi.org/10.5402/2013/126929
(3). Mariotti, F., & Gardner, C. D. (2019). Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients, 11(11), 2661. https://doi.org/10.3390/nu11112661