Protein is an essential nutrient that plays an important role in many of the body’s functions. It provides the building blocks for cells and helps to maintain muscle mass. Here are some good sources of protein:

• Animal-based sources: Meat, poultry, fish, eggs, and dairy foods are good sources of complete protein, meaning they contain all the essential amino acids. Lean beef, pork tenderloin, white-meat poultry, fish, and seafood are excellent sources of protein that are typically low in fat. Eggs are also a great source of protein thats easy to absorb, and theyre also an excellent source of vitamins, minerals, healthy fats, and antioxidants.

• Plant-based sources: Plant-based sources of protein include nuts, seeds, legumes like beans and lentils, and certain grains. One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours. Peanuts, almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds, and all beans are also good sources of protein. Soy is another plant-based source of protein that can help lower cholesterol by about 3% .

• Dairy products: Dairy foods like milk, cheese, and yogurt are excellent sources of protein, and they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.

• Other sources: Other sources of protein include halibut, asparagus, and nut butters like peanut butter and almond butter.

Its important to note that peoples protein needs vary depending on their weight, gender, age, and health. However, experts recommend most active people consume at least 0.8 grams of protein per kilogram of body weight per day.