Protein is one of the three main macronutrients (including fats and carbohydrates). One gram of protein provides four calories. Proteins are present in every part of the body, even our cells. A protein is made up of building blocks called amino acids. There are nine essential amino acids: leucine, histidine, isoleucine, methionine, lysine, valine, phenylalanine, tryptophan, and threonine.

Health Functions
Proteins are essential for growth and repair. It is also an important building block of our bones, muscles, cartilage, skin, and blood. In nutrition, there are two types of proteins: complete and incomplete proteins. Complete proteins typically contain all the essential amino acids; fish, poultry, meat, and dairy products are examples of complete proteins. On the other hand, incomplete proteins contain only some of these amino acids. Examples are vegetables, fruits, nuts, and grains.

Disease Risk Reduction
Since a lot of food sources contain ample amounts of protein, protein deficiency is quite rare. However, since food sources are a mixture of different nutrients, the best option is to choose the healthy type of protein source. For example, it would be better to choose fresh meat than processed meat. Processed meat may contain similar amounts of protein to fresh meat; however, it contains more saturated fats than fresh meat. Therefore, fresh meat is undoubtedly a lot healthier than processed meat.

Groups at Risk
Although protein deficiency is quite rare, some individuals are still potentially at risk. People who have kidney or liver or disorder may be susceptible since they have problems with protein absorption and digestion. Also, people with malabsorption syndrome, such as those suffering from inflammatory bowel disease and celiac disease, are also at risk for protein deficiency.

Intake Recommendations
The recommended daily allowance (RDA) for protein is 0.8 grams of protein for one kilogram of body weight. This means that for an 80-kilogram individual, about 64 grams of protein is required daily.

7D VARIETY Recommendations
Energy Dates have higher protein content than most fruits. A cup of Energy Dates contains two grams of protein. It might not be as high as other protein sources such as meat, eggs, or nuts, but Energy Dates have the highest protein content among the fruits. 7D VARIETY recommends you to consume an adequate amount of protein specific to your needs to avoid serious damage like decreased muscle strength, loss of lean body mass, anemia, and weakened immune system. 7D VARIETY recommends you to consume energy dates as your pre-workout and post work out meal, because it contains both carbohydrates and protein.