The body’s building blocks
Protein supplies amino acids that your body uses to build and repair tissues, make enzymes and hormones, support normal immune and muscle function, carry molecules, and help muscles do their work.
This article is for general nutrition education and is not a substitute for personalized advice from a healthcare professional or registered dietitian.
Protein: The Body’s Building Blocks
Protein supplies amino acids that your body uses to build and repair tissues, make enzymes and hormones, support normal immune and muscle function, carry molecules, and help muscles do their work.
There are 20 amino acids commonly used to build proteins in the human body. Nine of them are considered essential, meaning we need to get them from food.
Where Does Protein Come From?
Protein is found in beans, lentils, tofu, tempeh, soy foods, nuts, seeds, whole grains, dairy, eggs, fish, poultry, and meat. A variety of plant proteins across the day can supply the amino acids the body needs, while animal foods are also options depending on diet and values.
How Much Do We Need?
For healthy adults, the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day. This is a general starting point; individual needs vary for older adults, athletes, pregnancy, illness, and recovery.
People with kidney disease or certain other conditions may need to limit or adjust protein intake, and anyone with medical concerns should consult a healthcare professional or registered dietitian.
A Few Simple Ideas
Keep it practical with small changes: add beans or lentils to soups and salads, include tofu, tempeh, eggs, yogurt, fish, or poultry, use nuts and seeds as snacks/toppings, spread protein across the day, and drink water regularly.
Frequently Asked Questions
What does protein do in the body?
Protein supplies amino acids used to build and repair tissues, make enzymes and hormones, carry molecules, and support normal immune and muscle function.
What are essential amino acids?
Of the 20 amino acids commonly used to build human proteins, nine are essential because your body cannot make enough of them to meet its needs, requiring them to come from food.
Can plant foods provide the amino acids I need?
Yes, a variety of plant protein foods across the day can supply the necessary amino acids, including beans, lentils, tofu, tempeh, nuts, seeds, and whole grains.
How much protein should a healthy adult eat?
The recommended dietary allowance is 0.8 grams per kilogram of body weight per day, though age, activity, pregnancy, and health circumstances can alter individual needs.
Is more protein always better?
No. Protein is one part of a balanced eating pattern, and those with medical concerns like kidney disease should discuss appropriate intake with a healthcare professional or registered dietitian.
Sources and Further Reading
- MedlinePlus: Protein in diet
- National Institutes of Health, Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance
Related Reading and Resources
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