Why your skin, hair & nails quietly depend on it
Most of us hear “protein” and think gym. But protein is also the raw material for your skin, hair, and nails. When your plate is low on it, your body shows the signs: more hair on the brush, nails that chip easily, and skin that doesn’t feel as firm.
What protein really does (in plain words)
Think of protein as building blocks, not fuel. Your body uses it to repair and renew tissues every day—hair strands, nail beds, and the structure that keeps skin bouncy.
Signs you may need more
- Hair fall is more than usual
- Nails break easily or feel thin
- Skin looks a bit dull or saggy
- You stay sore longer after workouts
- Meals feel incomplete without a clear protein source
How much do you actually need?
Use a simple range—adjust up or down based on your body and activity:
- Most women: 0.8–1.2 g per kg of body weight
- Active women: 1.2–1.6 g per kg
- Pregnant / recovering: 1.6–2.0 g per kg
Example: If you weigh 60 kg, aim for 72–96 g/day when active.
Tip: Split it across the day—3 to 4 meals with 25–35 g protein each is easier than cramming it into one meal.
Easy ways to get more—without overthinking it
- Eggs or paneer with breakfast
- Dal, rajma/chole, tofu or grilled chicken at lunch
- Curd/Greek yogurt + fruit as a snack
- Fish, chicken, or a hearty lentil bowl for dinner
- Busy days? A simple protein shake can help you meet your target
When buying any supplement, look for a short, clear ingredient list and proper certification.
A simple 7-day starter plan
- Daily: Include a visible protein source in every meal
- Twice this week: Add a protein-rich snack (yogurt, tofu wrap, or a shake)
- After workouts: Aim for 25–35 g protein within 1–2 hours (meal or shake)
- Hydrate + sleep: Both support hair/skin as much as your plate does
Bottom line
Protein isn’t a “gym thing.” It’s a you thing—for stronger hair, steadier nails, healthier skin, and better recovery. Don’t just count calories; feed your body what it needs to rebuild.
source: The Truth About Protein and Women’s Health: Why Your Skin, Hair & Nails Depend on It
