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Nutrition » Diets » Are Proteins Essential for Your Diet and What Foods Provide Them?

Are Proteins Essential for Your Diet and What Foods Provide Them?

Are proteins essential?

What are proteins?

Proteins are essential macronutrients that are found virtually everywhere in your body, including muscle, bones, skin, and nails. Body, tissue and cell regulation cannot happen without proteins. Proteins repair and make new cells, protect the organism from viruses and bacteria, and ensure proper growth.

Protein has a far-reaching effect on your body. It plays a major role in fortifying your bones, amping up your brain activity, repairing damaged tissue, relieving muscle soreness, curbing hunger. Upping the amount of protein you consume daily is the best evidence-backed method to improve muscle gains. It is your secret weapon when you’re trying to shed some flab, because protein galvanizes your metabolism. By incorporating more of it into your diet, you’re giving your immune system a leg-up. As a result, your bolstered immune response will shield you from contracting a virus or a disease.Sources of protein

How much protein per day do I need?

On average, you need 20-30 grams of proteins per meal. However, according to the U.S Department of Agriculture, the total amount of protein a person needs varies with age, gender, and level of physical activity (4). So, the recommendations vary as follows:

Three daily meals (7 ounces in total) for physically active men and teenage boys

Two daily meals (5 ounces in total) for children up to 6 years old, most women, and the elderly.

Two daily meals (6 ounces in total) for physically active women, teenage girls and most men.

Most people in the U.S consume enough protein as such, yet the effects on your health from different sources of protein vary significantly. Some high-protein foods are harmful to you while others are quite beneficial.

High-protein foods

Most of the high-protein foods have positive effects on your body. However, multiple studies proved red meat to be detrimental to your health. For example, researchers from Harvard found the connections of consuming even a small amount of red meat to increased risks of heart disease, type-2 diabetes and death (1, 3). By contrast, replacing red meat with plant-based proteins had a converse effect (5). This does not mean that you have to get rid of animal proteins altogether. Instead, choose high-protein foods from this selection of vegan and non-vegan healthy protein sources:

Plant-based proteins:

Legumes: lentils, beans (adzuki, black, fava, chickpeas/garbanzo, kidney, lima, mung, pinto etc.), peas (green, snow, snap, split, etc.), edamame/soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.

Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.

Whole Grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, buckwheat

Vegetables: artichokes, Brussels sprouts, asparagus.

High-protein foods

Animal proteins:

Poultry (chicken, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks)

Dairy products


To sum up, a healthy diet based on nutritious high-protein foods is generally beneficial to your body. A diversity of plant-based and animal-based protein sources are available for you to replace processed and unprocessed red meat. Moreover, protein is associated with weight loss (6) and might also help you lower blood pressure and fight diabetes (2). Just don’t overconsume it, because too much protein is completely useless for your body. Develop a balanced diet including all macroelements for best results.

After figuring out the amounts and sources of proteins that your diet should include, you might try to focus on your working out routines. A well-balanced diet sets a great start for a full body strengthening exercises. The 20 Minute Full Body Workout at Home is a workout program you might follow in your own bedroom.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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  1. Heart Disease (n.d.,
  2. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017,
  3. Protein (n.d.,
  4. Protein Foods (n.d.,
  5. Substituting healthy plant proteins for red meat lowers risk for heart disease (2019,
  6. The role of protein in weight loss and maintenance (2015,
Laura VanTreese

Laura VanTreese

Hi! My name is Laura VanTreese. I am a professional nutritionist as well as personal trainer who has over 8 years of experience in the health and wellness world. I have worked in a variety of different settings as well as with a vast array of clientele. I worked primarily as a nutritionist in a public health setting working mainly with pregnant and postpartum women helping them to maintain a healthy lifestyle while juggling the new demands of motherhood. I've also worked for several years as a personal trainer and have helped numerous clients create a sustainable healthy lifestyle through manageable healthy eating habits and regular exercise routines. My main goal in life is to help others achieve their health and wellness goals and I'm so happy to have this platform to be able to do just that! :)

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