Protein needs can vary based on factors like age, sex, weight, activity level, and overall health. A

common recommendation is to consume around 0.8 grams of protein per kilogram of body weight per

day for the average adult. However, athletes and individuals with certain health conditions may require

more protein.

Functions of Proteins and Amino Acids:

I. Building and repairing tissues (e.g., muscle repair after exercise).

II. Enzyme production for biochemical reactions.

III. Hormone synthesis and regulation.

IV. Immune function.

V. Transporting nutrients and other molecules throughout the body.

Vitamins:

Vitamins are essential organic compounds that play various roles in the body's metabolic processes.

Examples include:

Vitamin A: Supports vision, immune function, and skin health.

Vitamin C: Acts as an antioxidant, supports immune function, and aids in collagen production.

Vitamin D: Facilitates calcium absorption for bone health.

Vitamin B12: Supports nerve function and red blood cell production.

Vitamin K: Required for blood clotting and bone health.

Minerals:

Minerals are inorganic nutrients necessary for various physiological functions. Examples include:

Calcium: Essential for bone and teeth health, muscle function, and nerve transmission.

Iron: Needed for oxygen transport in the blood and energy metabolism.

Zinc: Supports immune function, wound healing, and DNA synthesis.

Magnesium: Important for muscle and nerve function, energy metabolism, and bone health.

Foods High in Vitamins and Minerals: Various foods contain specific vitamins and minerals. For example,

red meat is a good source of iron, while dairy products provide calcium. Fruits and vegetables are rich in

vitamins like vitamin C and vitamin A