Your body needs protein to maintain and repair tissues.

Studies overtime, shows that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.

A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.

The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe you need more than that to function optimally.

Proteins regulate body processes to maintain fluid balance.

Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water.

If you don’t eat enough protein, your levels of albumin and globulin eventually decrease.

Consequently, these proteins can no longer keep blood in your blood vessels, and the fluid is forced into the spaces between your cells.

As the fluid continues to build up in the spaces between your cells, swelling or edema occurs, particularly in the stomach region.

This is a form of severe protein malnutrition called kwashiorkor that develops when a person is consuming enough calories but does not consume enough protein.

Kwashiorkor is rare in developed regions of the world and occurs more often in areas of starvation.

Fish is healthy for various reasons.

It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories.

Proteins do most of their work in the cell and perform various jobs.

Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.

A wide variety of foods provides protein. Plant-based foods, such as lentils, are a good option for vegans and vegetarians.