Health Benefits of Protein
Builds and repairs muscle tissue
Increases satiety and supports weight loss
Boosts metabolism and burns more calories
Supports immune system function
Maintains healthy bones and joints
Produces enzymes and hormones
Best Food Sources of Protein
Get your daily Protein from these nutrient-dense whole foods:
| Food | Protein Content | % Daily Value |
|---|---|---|
| chicken breast | 31 g per 100g | 55% DV |
| salmon | 25 g per 100g | 45% DV |
| eggs | 13 g per 100g | 23% DV |
| lentils | 9 g per 100g | 16% DV |
| greek yogurt | 10 g per 100g | 18% DV |
Signs of Protein Deficiency
Watch for these symptoms that may indicate low Protein levels:
Muscle loss and weakness
Slow wound healing
Frequent infections
Fatigue and low energy
Hair loss and brittle nails
Mood changes and brain fog
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Protein Absorption
✓ Absorption Enhancers
Combine Protein-rich foods with:
- Vitamin C
- B vitamins
- Spread intake throughout day
✗ Absorption Inhibitors
Avoid consuming these with Protein:
- Excessive fiber can reduce absorption
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 56 g |
| Adult Women | 46 g |
| Pregnancy | 71 g |
| Athletes | 1.2-2.0 g per kg body weight |
Daily recommended intake
Track Your Protein Intake
Monitor your daily Protein consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
