Protein
Strength, endurance, immunity. We're not talking about the new season of "Survivor" but the powerful nutrient protein (also known as the body's building blocks). Protein is powerful because of its ability to multi-task. It helps to repair muscles and tissues, boost your immune system, produce hormones and enzymes, and control hydration levels.
For most people, eating enough protein is not a problem, as the majority of Americans eat 2-3 times the recommended amount, which is generally 15-20% of your daily calories. For example, if you eat 2,000 calories a day, 300-400 of those calories should be coming from protein, which is the equivalent to 75-100 grams of protein per day.
You've probably heard the saying, "You can never have too much of a good thing," but when it comes to protein, you can. Just because something is good for you, doesn't mean "the more the better." Even though protein is considered your body's building blocks, too much can actually harm you in the long run.
If your diet includes too much protein, your liver and kidneys have to work overtime in order to break down the excess protein. The longer these organs are overworked, the more damage is done to them. And when protein can't be used for energy, it's stored as fat (not as muscle), making this nutrient no longer "a good thing."
Some common sources of protein, such as beef, whole milk products and poultry with skin, are high in fat and saturated fat. Lean proteins that are lower in fat and saturated fat include fish, poultry without skin, egg whites, tofu and skim or low-fat dairy products. Whole grains and legumes (beans, peas, lentils) are also good sources of lean protein.