Protein

Protein is an important macronutrient that every cell in the body needs. It helps build and repair cells and body tissues, including the skin, hair, muscle, and bone. Protein is also important for blood clotting, immune system responses, hormones, and enzymes.

Many protein-rich foods also contain high levels of minerals, including iron, magnesium, and zinc.

Protein occurs in both animal and plant foods. Animal sources include meat, fish, and eggs. Beans, nuts, and soy are protein options for those following a vegan or vegetarian diet.

A general guideline is that people get 50 grams (g) of protein per day on a 2,000-calorie diet. Individual protein needs will vary, however, depending on a person’s activity levels and weight. A healthful diet should include a range of protein foods.

Read more about high-protein diets and plant-based sources of protein.