by Nicole L. Kitzitaff, RDN

High-quality, high biological value (HBV) proteins from animal sources—such as eggs, fish and meats—play an essential role in supporting women’s health across all life stages. These complete proteins are rich in essential amino acids and highly bioavailable, making them especially effective for fueling key functions like hormone production, muscle repair, energy, skin health and immune strength.

Hormonal balance is one of the most significant benefits. Amino acids such as leucine and tyrosine, found in eggs, salmon and beef, support the endocrine system by aiding neurotransmitter production and hormone regulation. A protein-rich diet can help stabilize mood, reduce hormonal fatigue and support cycle regularity through menstruation, pregnancy and menopause.

Muscle mass naturally declines after age 30, with a more rapid decrease post-menopause due to reduced estrogen levels. This makes dietary protein especially important for preserving lean body mass and strength. Aim for consuming 0.7 to 0.9 grams of protein per pound of body weight per day. For a 140-pound woman, that’s approximately 98 to 126 grams daily. Wild-caught fish, grass-fed beef and pastured eggs offer ideal sources for meeting these needs.

Recovery from physical demands—whether from childbirth, exercise or stress—also depends on adequate protein. Nutrients like choline (in eggs), omega-3s (in salmon) and iron (in red meat) are critical for tissue repair and energy production.

In terms of metabolism, protein has a higher thermic effect than fats or carbohydrates, meaning the body expends more energy digesting it. Incorporating proteins such as cod or eggs helps balance blood sugar and support steady energy throughout the day.

Skin benefits are also significant. Collagen from beef and fish supports elasticity and hydration, while nutrients like vitamin D and DHA help keep skin supple and glowing—especially important as the body’s natural collagen production declines with age.

Animal proteins also contribute to a stronger immune system. Zinc and selenium, found in eggs, beef and seafood, help support the body’s defense systems—especially during times of stress or illness.

While plant proteins offer benefits, animal-based proteins remain the most complete and efficiently absorbed. Including 25 to 30 grams of protein per meal from quality sources can profoundly impact a woman’s strength, vitality and long-term wellness.

Nicole L. Kizitaff, RDN, a Functional Nutritionist and Quantum Nutrition Testing Practitioner, is the founder of TriUnity Nutrition & Wellness, LLC. For more information or to make an appointment,
visit www.TriUnityNutrition.com.