Protein is one of the most essential nutrients your body needs to function properly. It plays a key role in building and repairing tissues, including muscles, skin, and organs. What is Protein Proteins are made up of smaller units called amino acids . There are 20 amino acids, and 9 of them are essential , meaning your body can’t produce them — you must get them through food. Functions of Protein: Builds and repairs muscles and tissues Makes enzymes and hormones Supports immune function Provides energy when carbs/fats are low Maintains healthy skin, hair, and nails Sources of Protein: Animal-Based (Complete Proteins): Eggs Chicken, turkey Fish (salmon, tuna) Milk, cheese, yogurt Beef, pork Plant-Based (Some are Incomplete): Lentils, chickpeas Tofu, tempeh Beans Quinoa (complete) Nuts, seeds Soy (complete) How Much Protein Do You Need It depends on age, gender, weight, and activity level: Type Protein per kg of body weight Sedentary adult 0.8g Active adult Older adults ...