Written By Carla Oates
Most of us know that healthy fats like omega-3 fatty acids are essential for plump, hydrated, glowing skin. We add vitamin E-rich avocado to our smoothies, munch on selenium-packed chia seeds and drizzle extra virgin olive oil on our salads. But while there’s no doubting the beauty-boosting benefits of healthy fats—there’s another macronutrient that’s equally important when it comes to our skin health: protein. In fact, the benefits of protein should not be underestimated—boasting benefits for our hair, complexion and even our gut health. 

Given how essential it is, protein should therefore help to form the foundation of a healthy, well-balanced diet and at every opportunity, we should ensure we are consuming enough of it through either animal protein sources or vegan protein sources—depending on our dietary preferences. 

Protein For Hair Health

You’ve likely already seen keratin hair treatments advertised at your local hair salon—but did you know that you can also nourish your hair from the inside out by consuming foods rich in protein? This is because protein supplies the body with the essential amino acids required to make keratin—one of the building blocks of the human body and the form of protein that makes up our skin, hair and nails. More specifically, keratin helps to ensure our hair, skin and nails stay strong which is why we need to encourage its production at every opportunity. 

We can do this in two ways—by consuming protein-rich foods that contain the amino acids (such as L-cysteine) which boost your body’s natural keratin production—as well as the specific vitamins and minerals which support this process. These include biotin (found in nuts, beans, cauliflower and mushrooms), vitamin A (found in pumpkin, sweet potatoes, legumes and raw carrots) as well as sulphurous foods (like meat, eggs, kale and Brussels sprouts).  

Protein For Skin Radiance 

Considering protein is one of the key building blocks of skin tissue, it’s no surprise that an adequate intake of this macronutrient is essential for plump, healthy skin. But choosing which source of protein is best for you (and your skin!) really depends on your personal dietary preferences, tastes, ethics, allergies and/or intolerances. It’s also important to note that not all sources of protein are created equal and animal protein sources vary greatly in terms of nutrient-profile to vegan protein sources.  

Put simply, animal protein sources—like chicken, beef, fish, lamb, eggs and dairy products—are known as “complete proteins” as they contain all nine of the essential amino acids which the body is unable to produce by itself. This includes L-lysine which supports the body’s synthesis of collagen—improving overall skin elasticity, hydration and skin strength. 
 
Plant proteins, by contrast, are considered “incomplete proteins” because they don’t contain a complete amino acid profile. But to build a more complete protein picture, vegans and vegetarians can strategically combine different sources of plant protein to ensure that their body’s receive all the beauty-boosting nutrients it needs. 

Everything You Need To Know About Protein For Gut Health 

When it comes to the relationship between protein and gut health, there are several things to consider. Firstly, when compared with high-carbohydrate breakfasts, studies show that protein-rich breakfasts (containing upwards of 35g of protein) are more effective at suppressing ghrelin, your hunger hormone. Consuming protein-rich foods that are satisfying enough to carry you through to your next meal is therefore helpful in order to maintain a healthy gut because the time between meals sans food actually gives your Migrating Motor Complex (MMC) time to work its magic. MMC is like a cleansing wave that “sweeps” food particles out of the intestines, helping to keep your gut in balance and allowing your digestive system to take a well-earned break. 

Secondly, studies also show that consuming around 25–30g protein at every meal benefits appetite, weight loss and metabolism. While this is easy to achieve at lunch and dinner, breakfast is often when most of us fall short. Unsurprisingly, sugary cereals and toast just don’t cut it! We recommend ditching your usual box of cornflakes or fruit toast for a nutrient-dense smoothie that boasts a balance of macronutrients. Simply combine a wholefood protein powder with fruit, vegetables, nuts or nut butter and your choice of milk and natural yoghurt.

But the most important thing to remember when it comes to protein (as well as fat!) is to maintain an attitude of balance. Both are essential for our overall health, hormones, neurotransmitters and gut health—so there’s no reason to cut out meat if you’re looking to improve your gut health. It simply needs to be enjoyed in moderation and in combination with fibre-rich plant foods which feed the good bacteria in your gut and improve your immune and metabolic health.