Protein: Why It’s So Important for Your Health
You’ve probably heard that protein is essential but do you actually know why? Whether you’re trying to lose weight, balance hormones, build strength, or just feel more energised, getting enough protein is one of the most important things you can do for your health.
Let’s break it down…
What Is Protein?
Protein is one of the three main macronutrients your body needs (along with fats and carbohydrates). It’s made up of building blocks called amino acids, which are essential for nearly every function in your body.
Your body uses protein to:
Build and repair muscles and tissues
Support hormones and enzymes
Keep your skin, hair, and nails healthy
Support immune function
Help you feel full and stabilise your blood sugar
Not getting enough protein over time can contribute to a range of health issues—many of which we see frequently in clinic.
Here are some common conditions linked to low protein intake:
1. Muscle Loss and Weakness (even with exercise and weight training!!!)
As we age, low protein intake can speed up the natural loss of muscle mass. This leads to weakness, fatigue, slower metabolism, and a higher risk of falls and injuries.
2. Low Immunity
Your immune system relies on amino acids (from protein) to function. If you’re frequently sick, catching every cold, or slow to recover, a protein deficiency could be playing a role. This is also important if you have persistent infections (like candida) because your immune system isn’t strong enough to keep everything in balance!
3. Poor Wound Healing
Protein is essential for tissue repair. If you’re slow to recover from cuts, surgery, or bruising, it could be due to inadequate protein.
4. Hair, Skin, and Nail Issues
Thinning hair, brittle nails, and dry, dull skin can all be signs your body isn’t getting enough protein to maintain healthy tissues.
5. Oedema (Fluid Retention Swelling)
In more severe cases, a lack of protein can cause swelling in the legs or hands. This happens because protein helps regulate fluid balance in the body.
6. Hormonal Imbalances
Protein is needed to build and balance many of your key hormones—including those related to stress, thyroid, fertility, and metabolism.
7. Brain Fog and Mood Swings
Amino acids from protein are needed to produce neurotransmitters like serotonin and dopamine. Without enough, you may feel foggy, anxious, or flat and depressed.
8. Osteoporosis and Bone Weakness
While calcium and vitamin D get all the attention, protein is also critical for strong bones. Low protein intake has been linked to reduced bone density and higher fracture risk, especially in older adults. Protein helps form the collagen framework of bones and supports calcium absorption, so it’s an essential part of osteoporosis prevention.
Animal Protein vs. Plant Protein
Both animal and plant proteins can be part of a healthy diet, but they’re not exactly the same.
Animal proteins (like eggs, meat, fish, and dairy) are considered “complete,” meaning they contain all nine essential amino acids your body needs for growth, repair, and function. They’re also typically more bioavailable, meaning your body can absorb and use them more easily.
Plant proteins (like legumes, tofu, nuts, and seeds) are not always complete, so you must ensure you eat a variety to get all essential amino acids. Plant-based proteins also contain less protein per gram of weight, so you need to eat bigger serving sizes to get the same amount of protein.
A balanced diet should include both, with the exact ratios depending on your personal goals, preferences, and digestion.
How Much Protein Do You Need?
Most people don’t get enough, especially at breakfast and lunch. A good general rule is:
0.8–1.5 grams of protein per kilogram of body weight per day
(For example, a 70kg person might aim for 84–112g of protein daily.)
Your individual needs will depend on your age, activity level, and health goals. There is even some evidence that suggests post-menopausal women should aim for 2g or more of protein per kg of body weight!
SO WHAT DOES THAT LOOK LIKE?
Protein needs are one of the reasons I personally do not recommend vegan diets for my clients, but we can make do on vegetarian diets.
Let’s compare some foods and their average* protein content:
Now, if you are aiming to get around 100g of protein in a day, having a light breakfast and a decent-sized lunch and dinner (as I always recommend 3 meals a day and limit snacking for most people due to the metabolic effects of foods), this is how much you would need to eat of each of these foods in a single meal to get enough protein:
Some key things to note here are that you need 2 tins of pulses (beans, chickpeas or lentils) to get the same amount of protein from a palm-size steak. Similarly, you need to eat 3 times the amount of coconut yoghurt to get the same amount of protein from dairy yoghurt.
So, with this in mind, it’s important to include a variety of protein sources to make sure you are getting enough and because all foods have value extending outside of their macronutrients such as carbs, protein and fats. When considering a persons nutritional needs and developing a balanced pattern of eating to support health, we have to consider fibre, micronutrients and phytonutrients as well. Taking a broader consideration of dietary patterns, we know that people who eat the largest variety of foods (including animal and plant foods) tend to have the best health due to the vast array of nutrients in total.
Takeaways
Protein is crucial for health! Getting enough can be tricky if you aren’t including animal proteins. If you limit your animal protein intake, you must make sure you are eating big enough servings of those foods to get enough protein. Adding a protein supplement may be useful in some cases.
If you are unsure about your protein requirements and how to make sure you are eating enough, get in touch with myself or one of the Clinical Nutritionists at Healing Hands. You may even like to consider the Metabolic Balance Program.
*Average protein contents have been calculated using information from the USDA FoodData Central database and AUSNUT 2011-13 food nutrient database.
