Why is protein important for overall wellness, and how much protein does a person need daily?

Protein is essential for overall wellness as it plays a crucial role in various bodily functions:

1. Tissue Repair and Growth: Protein helps repair tissues and build muscles, making it vital for physical recovery and growth.
2. Enzyme and Hormone Production: Many enzymes and hormones in the body are made of proteins, regulating metabolism and other key processes.
3. Immune System Support: Proteins contribute to the production of antibodies, which strengthen the immune system.
4. Satiety and Weight Management: Protein-rich foods keep you full for longer, aiding in weight control.

Daily Protein Needs:

The recommended dietary allowance (RDA) for protein varies depending on factors such as age, activity level, and overall health. A general guideline is:

• Adults: 0.8 grams of protein per kilogram of body weight per day.
• Athletes or Active Individuals: 1.2–2.0 grams per kilogram of body weight per day, depending on training intensity.

Sources of Protein:

• Animal-Based: Chicken, fish, eggs, dairy products.
• Plant-Based: Lentils, chickpeas, tofu, quinoa, nuts, and seeds.

For example, a 70 kg (154 lbs) adult would need about 56 grams of protein daily (70 kg × 0.8 g). This could be achieved by eating a chicken breast (31 g protein), a boiled egg (6 g protein), and a serving of lentils (18 g protein).