Food is man's daily necessity. Have you ever thought if your diet is balanced and healthy? Well, what is a balanced diet? The diet that contains adequate amounts of proteins, carbohydrates, fats, vitamins, minerals and fibers is known as a complete diet.

Protein, an integral part of a healthy diet, is a fundamental component of all living cells. Proteins are considered as the building blocks of body. They are needed to produce, maintain and repair all protein components of the body such as bones, hair, skin, muscles and other organs. Proteins play a significant role in the production of hormones, enzymes and even genes. We should have enough quantity of proteins included in our diet.

Do you know how much proteins are required daily? About 60 grams of proteins are required for an adult everyday. Daily protein requirement for kids is about 0.5 grams per pound of body weight. Now you must be thinking about what are the good sources of proteins? There are a number of foods that are rich in proteins, such as dairy products, fish and seafood, meat, nuts and seeds, eggs, legumes, beans, soya products and cereals such as rice, oats and wheat.

Most animal foods including eggs, poultry, meat fish, milk and cheese provide complete proteins that consist of all the essential amino acids. Dairy products such as milk, yogurt, cream and cheese are the rich sources of proteins. They also provide calcium and essential vitamins. Eggs are the richest source of complete proteins. Meat contains a significant amount of proteins. Beans are the best source of proteins for the vegetarians. Legumes and nuts such as cashews, almonds, lima beans, lentils, red kidney beans and tofu are also rich in proteins.