Maintaining a strong immune system is crucial to stay healthy and fit. It wards off dangerous diseases, acts as a powerful defense mechanism, promotes good health, and enhances the quality of life as well. However, ensuring strong immunity levels may not be as easy as it seems. While some believe that eating healthy and exercising is a healthy way to go about it, others say that there is a protein called milk that has a profound impact on our immune system. In today’s post, we are going to show you how protein and immune function are powerfully connected and how you can utilize this to boost your immunity. 

On that note, let’s get started.

What Is Whey Protein?

Whey protein is a special protein that comes from milk. It is full of amino acids which are considered to be building blocks of protein. It also contains other amino acids like cysteine and glutamine which are known to build and boost the immune system. Apart from these benefits, whey protein is considered to be essential for building muscles. 

How Does Whey Protein Support Immune Function?

Many studies have shown that whey protein tends to have a huge impact on the immune system. Whey protein contains special compounds that can protect your body against germs, inflammation, and antioxidants. Such compounds will also help strengthen the immune system and keep your body safe from dangerous infections and harmful diseases.  

Boosting Antioxidant Defenses

Our bodies produce harmful substances called free radicals that can damage our cells and weaken our immune system. Whey protein contains a special amino acid called cysteine, which helps our bodies produce a powerful antioxidant called glutathione. This antioxidant helps neutralize free radicals and supports a strong immune response, keeping us healthy.

Reducing Inflammation 

Inflammation is our body's response to injury or infection, but when it becomes chronic, it can harm our immune system. Whey protein contains certain compounds, like lactoferrin, that have anti-inflammatory properties. These compounds can help reduce inflammation and promote a balanced immune response, supporting our overall health.

Top Tips To Include Protein In Your Diet

Include Eggs In Your Diet

If you’re struggling to include protein in your diet because they take too much time to cook, you can begin by including eggs. One whole egg contains 6.24 grams of protein, so if you have 2-3 for breakfast, you’ve already taken 20 gms in a day. You can consider boiling, poaching, or making an omelet out of it. To maximize the nutrients, add some veggies on the side as well. 

Try Protein Shakes

If you’re struggling to find a healthy snack, a nice protein shake can do you good. All you need to do is take a scoop of whey protein powder, half a fruit of your choice, a few ounces of milk, and some ice. Blend together and you have a nice snack that will keep you healthy and full for a long time. 

Consume Beans & Legumes

If you need a vegetarian source of protein, beans, and legumes are excellent choices. One cup of beans can give you fourteen grams of protein which is the same as one ounce of meat. Unlike animal sources of meat, legumes, and beans contain fiber that will keep you healthy and full. Experts also suggest that you should consider one serving of beans daily in order to keep your cholesterol levels low and maintain a healthy heart. 

Nuts

If you’re looking to add some nice crunch to your salads, nuts are a good place to begin. You can add some toasted almonds, walnuts, and pine nuts to your salads. Nuts should be eaten raw for a healthy snack. For every 100 grams, you will get 21 grams of protein whereas pine nuts will contain 15 gms of protein and walnuts will have 14 gms of protein. 

Go For Refined Grains

Refined grains like white bread, cakes, and white rice are mostly processed and are considered to be very unhealthy. However, they contain a good amount of protein that will leave you more energized and satisfied.  A few nutritious whole-grain options also include barley, rye, quinoa, brown rice, farro, etc. They can improve your digestion, keep your heart healthy and reduce the risk of chronic diseases as well.

Conclusion