How we can get daily proteins from food?

Protein is an essential macronutrient that plays a vital role in building and repairing tissues in the body, as well as supporting the immune system, producing enzymes and hormones, and transporting oxygen. Here are some ways to get daily proteins from food:

Meat and poultry: Chicken, turkey, beef, pork, and other meats are excellent sources of protein. They are also rich in iron, zinc, and vitamin B12.

Seafood: Fish, shrimp, crab, and other seafood are also excellent sources of protein. They are also rich in omega-3 fatty acids, which are essential for brain health.

Eggs: Eggs are a complete protein source and are also rich in other nutrients like vitamin D, choline, and selenium.

Dairy: Milk, cheese, yogurt, and other dairy products are also good sources of protein, calcium, and vitamin D.

Beans and legumes: Lentils, chickpeas, black beans, kidney beans, and other legumes are rich in protein, fiber, and other nutrients.

Nuts and seeds: Almonds, peanuts, cashews, pumpkin seeds, and other nuts and seeds are good sources of protein, healthy fats, and other nutrients.

Whole grains: Quinoa, brown rice, oats, and other whole grains are also good sources of protein, fiber, and other nutrients.

It's important to consume a variety of protein sources to ensure that you are getting all of the essential amino acids that your body needs. Additionally, the amount of protein you need can vary depending on your age, sex, weight, and activity level. As a general guideline, most adults need at least 0.8 grams of protein per kilogram of body weight per day.