The first associations of a strong immune system are zinc and vitamin C. In addition to these two fuels for the immune system, proteins are key to a healthy and functional immune system. They are the building blocks of all cells and tissues in the human body, and that is why they are very significant in nutrition.

What if there are not enough of them?

Insufficient protein intake will compensate for some of the most influential functions of the immune system, such as preventing the development of disease and rapid recovery of the organism, which was explained in a study published in 2012.

How much protein should we eat?

The recommended daily dose of protein for men is 56 grams and for women 46 grams. The daily dose is based on the formula of 0.8 grams per kilogram of body weight – which means that you can calculate your daily dose of protein. Based on its own weight, what the scales show.

3 groups of people whose protein intake needs could be increased

Those who lose weight

If you are working on weight loss, and you are doing it with reduced calorie intake – it should not be at the expense of protein. Conversely, people who reduce their calorie intake should increase their protein intake – 1.3 grams per kilogram of body weight (which was confirmed by a study published in December 2019).

One of the arguments is that protein can help you lose weight by keeping you full longer.

Also check: Muscle building

Those who actively work on building muscle

Similar to the first group, so are people who train hard in the desire to get stronger – they need to consume slightly more protein than the recommended daily dose.

A study, published in June 2017, found that those who want to build muscle should consume 1.6 grams of protein per kilogram of body weight, daily.

Older adults

It is known that protein intake is much more necessary in people over 65 years of age. For healthy elderly, the recommendation is between one and 1.2 grams per kilogram of body weight daily, and for the elderly and sick, the recommended daily dose of protein intake is between one and 1.5 grams per kilogram of body weight. The recommendation is for a basic study from 2013.