Protein plays a role in many important body functions. Eating enough protein also helps you to feel full longer, which makes protein important for weight loss. Most people in the West get enough protein from their daily diet especially if they eat meat, eggs and fish.
The daily recommendations are approximately 46 grams for women and 56 grams for men. Some groups of people might need more protein than others, for example pregnant and nursing women and people who are physically active, such as sports athletes and bodybuilders.
Some of the best sources include meat, poultry, eggs, fish and dairy products. Red meat is high in saturated fat, but lean meats such as chicken and turkey are lower in fat and rich in protein. Seafood is a healthy protein source and contains Omega-3 essential fatty acids that are good for the heart. Cheese, yogurt and other dairy products are alternative sources of protein and they are also high in calcium. Vegetarian and vegan protein sources include beans, lentils, hemp powder, nuts, seeds, quinoa and soy products such as tofu and soy milk.