Why the Body Needs Protein: A Gift from Hashem’s Creation

Proteins are made up of 22 amino acids, 8 of which the body cannot produce on its own. These essential amino acids must come from the food we eat. Protein plays a central role in building and maintaining our body. It is truly one of the foundations of the human body, helping build every single cell and providing the raw materials for renewal and repair. Proteins are involved in building muscles, bones, blood, skin, hair, and much more.

Plant-Based Protein

Grains and legumes (like rice and lentils or bread and hummus) both contain proteins and can give the body all the essential amino acids it needs. Since different grains and legumes contain different types of amino acids, it’s best to eat a variety. When you eat grains and legumes together, you’re giving your body what’s called a “complete protein”, all 22 amino acids.

Foods rich in good plant-based protein include:

• Dried fruits such as dried apricots, raisins, and prunes

• Nuts and seeds like cashews, chestnuts, almonds, sunflower seeds, and whole sesame (especially in tahini)

• Grains like oats, which are especially high in protein

• Legumes including chickpeas, tofu, beans, fava beans, mung beans, lentils, and peas

• Fruits such as bananas and avocados, which are unusually rich in protein for fruit

Animal-Based Protein

Animal products like chicken, fish, meat, eggs, and dairy contain high amounts of protein. In wealthier societies, where people often eat these foods daily or multiple times a day, many people end up consuming twice the amount of protein they actually need.

Too much animal protein can be harmful. When the body breaks down the excess protein, it creates acidic waste that’s not good for us. Large amounts of protein at one meal can overwork the kidneys, stress the liver, weaken digestion, and deplete calcium from our bones (which can lead to osteoporosis). It can also harm the healthy bacteria in our gut and may even contribute to colon cancer.

So while all animal-based foods are rich in protein such as meat, poultry, dairy, eggs, and fish, it’s better to lean toward lighter options. If you’re choosing animal-based proteins, it’s best to prefer fish and eggs over heavy meat and dairy.