Benefits of a high-protein diet for healthy ageing

Food is more than fuel. It is a foundation for lifelong vitality. As we age, our nutritional needs evolve, and one nutrient stands out as a true hero in the journey of healthy ageing: protein.

Why Protein Matters More as We Age

Starting around age 30, adults begin to lose muscle mass at a rate of 3–8% per decade (a process known as sarcopenia). This natural decline accelerates after age 60 and can lead to frailty, reduced mobility, and a lower quality of life. But there is good news: increasing your protein intake can help preserve muscle, maintain strength, and support independence well into your golden years.

Here is why protein is essential for healthy ageing:

• Maintains Muscle Mass & Strength: Protein is the building block of muscle. A higher intake helps counteract age-related muscle loss.

• Supports Bone Health: Adequate protein contributes to stronger bones and reduces the risk of fractures.

• Boosts Immune Function: Protein plays a key role in producing antibodies and immune cells.

• Promotes Healthy Weight: High-protein meals increase satiety, helping manage weight and reduce fat gain.

• Improves Skin & Hair Health: Protein supports collagen production, keeping skin firm and hair strong.

How Much Protein Do You Need?

While individual needs vary, it is recommended that older adults aim for 0.8–1.2 grams of protein per kilogram of body weight per day—more than the general adult recommendation. For example, a 70 kg (154 lb) person should aim for 70–84 grams of protein daily.

High-Protein Foods to Include in Your Diet

At JESI Cuisine, we love crafting meals that are both delicious and nourishing. Here are some protein-rich foods to incorporate into your daily routine: Lean meats (Chicken, turkey, lean beef, goat), Fish (Red bream fish, tilapia fish, hake fish), Eggs (a complete protein source), Legumes (Black eye beans, honey beans, bean cake/pudding), Nuts & seeds (melon seed Egusi soup, Bush mango seed ogbono soup), Plant-based proteins (okro and spinach)

Timing Matters Too

Distribute your protein intake evenly throughout the day. Instead of loading up at dinner, aim for 20–30 grams of protein per meal to maximize muscle protein synthesis.

JESI Cuisine’s Commitment to Healthy Ageing

We’re passionate about creating meals that support your health goals at every stage of life. Whether you are looking for high-protein breakfast ideas, satisfying lunches, or nourishing dinners, JESI Cuisine has you covered with recipes that are as wholesome as they are flavourful.

Eat well. Age well. Live well—with JESI Cuisine.