Diet  Nutrition  

The Power of Complete Proteins in Your Diet 

Written by Koru Health Editorial Staff

Updated February 11, 2024

The Role of Complete Proteins in Nourishing Bodies

As we journey through our 50s and beyond, our nutritional needs evolve, and understanding these changes is key to maintaining our health and vitality. One crucial aspect of our diet that deserves special attention, especially in our golden years, is the intake of complete proteins.

Why Complete Proteins Matter More As We Age

Proteins are the building blocks of life, vital for everything from muscle maintenance to supporting a robust immune system. In our 50s and older, our bodies become less efficient at processing protein, making it even more important to ensure we’re getting enough of the right kind. This is where complete proteins, which contain all nine essential amino acids, come into play.

Sources of Complete Proteins

  1. Animal-Based Proteins: These include lean meats, fish, eggs, and dairy. They’re not just rich in protein, but also in other nutrients crucial for aging bodies, like calcium and vitamin B12.
  2. Plant-Based Proteins: For those who prefer a plant-based diet, sources like quinoa, soy products (tofu and tempeh), and buckwheat are excellent. These foods offer the full spectrum of essential amino acids, plus the added benefits of fibre and antioxidants.
  3. Combining Incomplete Proteins: A varied diet can also provide complete proteins. Combinations like rice and beans or peanut butter on whole-grain bread are traditional pairs that deliver all the essential amino acids your body needs.

Benefits of Eating Complete Proteins

Incorporating complete proteins in your diet can help with:

  • Maintaining Muscle Mass: As we age, preserving muscle mass is crucial for mobility and overall health.
  • Supporting Bone Health: Adequate protein intake is essential for bone density and strength.
  • Enhancing Metabolic Health: Proteins can aid in weight management and metabolic efficiency, important factors for maintaining energy levels and overall wellness.

Tailoring Protein Intake to Your Needs

Everyone’s body is different, and the amount of protein you need depends on various factors like activity level, health status, and dietary preferences. A general guideline for older adults is to aim for higher protein intake, possibly around 1-1.2 grams of protein per kilogram of body weight, but it’s always best to consult with a healthcare professional for personalised advice.


As we embrace the wisdom and experiences that come with age, let’s also embrace the nutritional changes our bodies need. Complete proteins are more than just a dietary requirement; they’re a key to maintaining strength and vitality in our later years. By mindfully including these proteins in our diets, we’re not just eating; we’re nourishing our bodies for the adventures ahead.

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