Protein is an essential building block of every cell in the body. It is important for building and repairing bones, muscle, skin and cartilage. All of the enzymes that carry out biochemical reactions in the body are proteins. Healthy hair and nails require protein as do blood cells. According to the U.S. Centers for Disease Control, the average adult male should consume 56 g of protein each day while the average adult woman requires 46 g.
Meat and Seafood
Animal-based foods are complete protein sources that include all of the essential amino acids. However, the Harvard School of Public Health notes that animal-based sources should be chosen with care since many are also high in saturated fat. Also avoid processed meats, such as bacon and hot dogs, since these have been linked to increased cancer rates. The Harvard School of Public Health recommends poultry and fish as the healthiest sources of animal protein. Lean cuts of red meat should be consumed only in moderation.
Beans, Nuts and Whole Grains
With a bit of planning, individuals can meet all their protein requirements by following a vegetarian diet. MayoClinic.com points out that individuals whose diets are largely vegetarian have lower blood cholesterol, reduced blood pressure and a decreased risk of heart disease, obesity and Type 2 diabetes. The best vegetable sources of protein are beans, nuts and whole grains. These are low in saturated fat and high in fiber and essential vitamins and minerals. Quinoa is a high-protein grain that substitutes for rice in many recipes and provides all the essential amino acids.
Dairy
Low-fat milk and dairy products are rich sources of protein. The Centers for Disease Control states that 1 cup of milk contains approximately 8 g of protein and an 8-oz. container of yogurt contains 11 g of protein. Greek-style yogurt and other specialty types may contain even higher amounts of protein and are also low in sugar.
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