Protein is a vital nutrient.  There are different forms of protein, but all of them are built by various combinations of 22 amino acids.  Eight of these amino acids come from our diet.  Why is protein so essential for health?  First of all, it provides us with the basis for building and maintaining body tissues.  It is especially important for active people who expend a lot of energy.  Amino acids, which build protein are used to create muscles as well as skin, hair, nails and even internal organs.  Second, protein is responsible for transporting oxygen and nutrients to cells and blood.  It is also used in making antibodies. Protein, found in plants lowers bad cholesterol and raises good cholesterol. This helps to prevent atherosclerosis, heart disease and also reduces the risk of heart attack and stroke.  Proteins found in vegetables enhance calcium retention, which is important in prevention of osteoporosis and kidney problems.  People who stick to vegetable-based protein diets are not likely to suffer from kidney disease.  Being such an important health promoter and health risk reducer, the power of protein shouldn't be underestimated.
 
The American Heart Association recommends consuming 50 to 60 grams of protein daily.  It makes 10 to 15 percent of total calories.  The amount of protein your body requires is dependant on factors such as body mass, age and state of health.  For example, children and pregnant women require more protein.  High protein diets require one gram of protein per pound of bodyweight.  If you want to increase muscle or gain weight, a high protein diet is essential, as protein is an instrumental nutrient for repairing and rebuilding muscles.
 
Protein diets are also of benefit for those who want to lose weight.  Most protein foods are low in saturated fats and carbohydrates.  Consuming more foods high in protein, you'll naturally reduce the intake of fat and carbs, the two biggest culprits in the battle of the bulge.  Foods high in protein include chicken, turkey, lean meat and beef, egg whites and all kinds of fish.  If you're concerned about spending all day slaving over a hot stove to prepare your high-protein foods, try a protein shake.  An average shake will provide you with 30 grams of protein.  Protein distribution in your diet is also important to note.  It's best to work from a schedule containing three protein-rich meals per day: in the morning after you wake up, after your workout in order to help the body to recover and in the evening before going to bed.  Liquids are a key element to any protein diets, especially water and low-fat milk.
 
Though protein is important for health, it must be consumed in moderation.  Excessive consumption of protein can cause heart disease, kidney stones, stroke and osteoporosis.  Many people are so obsessed by the idea of getting slim, that they begin to eat more protein than is required and hence endanger their health.  The primary factor of any diet should be balance.