Best Protein Sources for Senior Health and Strength

Summary: This article explores how seniors can maintain their strength and muscle mass by incorporating more protein into their daily diet. The best protein for seniors comes from animal and plant food sources.

A balanced diet is important at any age, but healthy eating habits are even more crucial as you age. Besides getting enough vitamins and minerals, it is also critical that seniors incorporate a good dose of protein into their diets.

Protein is important for keeping muscles strong, which naturally get weaker as you age. It can also boost your immune system and help with healing. However, as an older adult, you might find it hard to get enough protein if you have a small appetite, dental problems, or need to follow a specific diet.

How much protein do seniors need?

How much protein you should consume changes with age. Factors such as height, weight, gender and activity level also play a part in determining the right amount of protein. The Recommended Dietary Allowance (RDA) of protein for adults is 0.8 grams per kilogram of body weight daily. However, seniors need a little more than that. According to the Stanford Center on Longevity, adults over age 50 should consume between 1.2 to 1.6 grams of protein per body weight every day.¹ So, a 160-pound senior should eat 87 to 116 grams of protein per day.

Thankfully, protein is found in many of the everyday foods you eat, including both animal and plant-based sources.

The difference between animal and plant-based protein

Animal protein sources like meat, eggs, fish and dairy typically have more protein than plant-based sources like beans, soy, lentils, nuts and seeds. Animal proteins are “complete proteins” because they contain all nine essential amino acids that the body needs.

While plant-based proteins may lack one or more essential amino acids, they are beneficial because they tend to be lower in saturated fat and higher in fiber. The best protein for seniors could include a combination of both lean animal protein and plant-based protein.

Best animal-based protein sources

When it comes to animal-based protein sources, the key is to focus on foods that are low in saturated fat and sodium. Some of the best animal-based protein sources for seniors are:

1. Lean meats

Chicken, turkey, pork and some cuts of beef are high in protein and low in unhealthy fats. They also provide important nutrients like iron and vitamin B, which can help with energy and cognitive function.

2. Fish and seafood

Salmon, tuna and other fatty fish are excellent sources of protein and are also rich in omega-3 fatty acids, which support heart health and brain function and reduce inflammation. White fish like cod and halibut are also packed with protein and low in calories.

3. Dairy products

Dairy foods like cottage cheese, Greek yogurt and cheeses are excellent protein sources and also provide calcium for strong bones. Low-fat dairy products are better for heart health.

4. Eggs

Eggs are one of the best sources of high-quality protein available. They are also packed with vitamins D and B12, choline, calcium and zinc.² If you are concerned about your cholesterol, you can still get protein without the added fats by eating egg whites.

Best plant-based protein sources

Plant-based proteins are a nutritious alternative to animal-based proteins. They add fiber, antioxidants and healthy fats to your diet. Some of the best plant-based protein sources for seniors include:

1. Beans and legumes

Lentils, chickpeas, black beans and kidney beans are all excellent sources of protein and fiber. Some studies have found that they can help support digestive health, regulate blood sugar levels and lower cholesterol.³

2. Nuts and seeds

Almonds, walnuts, chia seeds, flaxseeds and hemp seeds are packed with protein, as well as healthy fats and essential micronutrients. They are great as healthy snacks and can be added to salads, oatmeal, yogurt or smoothies.

3. Soy products

Soy-based foods like tofu, tempeh, edamame and soy milk are some of the best plant-based protein sources. Tofu and tempeh can be used in dishes as a meat substitute and soy milk is a good dairy alternative. You can use edamame as a snack or add it to stir-fry or salads.

4. Whole grains

Some whole grains like quinoa, oatmeal and brown rice are good sources of protein. They are also rich in fiber, which can help with digestion.

Tips for incorporating more protein into a senior’s diet

Ensuring you get enough protein in your daily diet is essential for your overall well-being. Avoid protein sources that are high in fat and sodium. For example, almonds are a great high-protein snack, but some packaged almonds have a lot of salt. Opt instead for natural or unsalted roasted almonds.

If you have difficulty getting enough protein from food alone, protein supplements like whey, collagen or plant-based protein powders can be beneficial. You can mix these powders in your morning coffee or oatmeal for an extra protein boost. Protein drinks for seniors can also help them get enough protein during their day.

The importance of protein for seniors

The human body naturally loses muscle mass with age, so it’s important to consume more protein in your senior years than you did when you were younger. Protein helps maintain muscle mass, support bone health and enhance overall health.

Proper nutrition is crucial to maintaining a healthy and active lifestyle in retirement. At Mutual of Omaha, we are committed to helping seniors live their best lives with financial security and peace of mind. You can read more Health & Well-Being tips to learn how you can support your physical and emotional health in your retirement years.

FAQs

Q1. Are two eggs enough protein for a day?

While eggs are a great source of protein, eating just two eggs a day is not enough to meet daily protein requirements, especially for seniors. Two eggs have about 12 grams of protein. Seniors should consume about 90 grams daily, so they must add more protein to their daily diet than just two eggs.⁴

Q2. What are the symptoms of protein deficiency in seniors?

Not getting enough protein for seniors can lead to sarcopenia, which is a loss in muscle mass.⁵ This condition can cause you to become more frail and be at a higher risk of falls or fractures. Other symptoms of protein deficiency include hair loss, brittle nails, edema and slow healing.⁶

Q3. How can seniors build muscles after age 70?

The best way to build and maintain muscles after age 70 is by combining a protein-rich diet with resistance-based exercise.⁷ Seniors need at least 1.2 grams of protein per body weight per day.

Sources

1. Stanford Center on Longevity, Protein Needs for Adults 50+ | Healthful Nutrition, January 2024
2. Healthline, Eggs: Nutrition and Health Benefits, December 2024
3. Healthline, The 18 Best Protein Sources for Vegans and Vegetarians, November 2023
4. Well+Good, 2 Eggs Is Not Enough Protein for Breakfast—Here’s What To Add, According to RDs, May 2023
5. Cleveland Clinic, Sarcopenia (Muscle Loss): Symptoms & Causes, June 2022
6. Continental Hospitals, Top 10 Signs You Might Be Protein Deficient, November 2024
7. National Library of Medicine, Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs, March 2023

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